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• From seated
• Sit evenly between the sitting bones
• Extend legs forward and bring legs and feet together, dorsi flex all ten toes toward the face
• Lift and lengthen the spine upward through the crown of the head
• Inhale, Reach both arms toward the sky while keeping shoulders down away from ears
• While keeping spine long, exhale and lead from the chest as you hinge forward at the hips and reach both arms toward the toes
• Release both hands onto legs or feet, maintain a lifted chest and relax the shoulders
• For a more modified approach, keep knees soft as you fold forward and place a strap or towel around the balls of the feet and lightly pull yourself forward by bending elbows
• Keep the neck in line with the spine