- As you inhale, raise your hands out to the sides then over your head. Continue breathing as you concentrate on extending your fingers toward the ceiling while your feet are firmly planted on your mat. Engage your quadricep muscle while maintaining a mirco-bend in your knees. Do not flex your quadriceps so that your knees are hyperextended. Tighten your abdominal and lower back muscles.
- On your next Exhale, bend forward at the hips (not the waist) while bringing your arms down so your hands touch your ankles, shin, or toes (whatever your capability is). Bring your head toward the knees. Draw your pelvis in toward the spine and keep your quads engaged. Feel the hamstrings stretch. Make sure your legs are in perpendicular alignment with the floor and that your butt in not leaning back too far.
ALTERNATIVE TO STEP 2:
- Place a chair in front of you with the seat side facing you (not the backrest). On your next exhale, bend forward at the hips (not the waist) while bringing your arms down so your hands touch the seat of the chair. Focus on keeping your feet planted on the mat and your quads engaged. Slightly, extend your chest outward so that your back will remain flat like a table. Gently engage your abdominal and lower back muscles.
- To challenge yourself, slowly bend your arms so that your face comes closer to the seat of the chair. See how far you can bend forward without too much discomfort. Continue to challenge yourself like this exploring how much further you can bend forward.