Directions:
1. Stand in tadasana and breathe deeply.
2. Take the feet and legs 3-4ft apart.
3. Take the arms out in line with the shoulders.
4. Bring them into prayer position behind the back.
5. Lift and turn the left foot in deeply (45°) and the right foot and leg out by 90°.
6. Lift and turn the hips and the trunk to face forward over the right leg
7. Roll the tops of the shoulders back and stretch up through the front of the body.
8. Extend forward and down over the right leg.
9. Relax the neck and allow the forehead to come toward the leg.
10. Stay in the pose for a few breaths, stretch forward and come up.
11.Turn the feet to face forward and repeat on the other side.
 
Benefits
This pose stretches the hamstring group of muscles. It helps to
prevent roundness of the upper back and relieves tension from the
neck. If you are able to place the hands in prayer position this pose
helps to open the chest.
 
Limitations
Acute back problems, shoulder or neck conditions.
 
Modifications
Hold the wrists instead of bringing the hands into prayer position.
Place a yoga block under the back heel if the hamstrings are tight or
you have difficulty in bringing the heel to the floor.
 
Tips
Aim to keep the front of the body long as you go forward not
allowing the back to round. Keep the front leg slightly bent if there
is difficulty keeping it straight. Place a yoga block under the back
heel as previously directed.