1 - Start in Dandasana with hands beside hips with palms on floor and the weight of body tipped onto front edge or saddle of sitting bones.
2 - With the legs extended out together, anchor down through sit bones and balance on the centre of each heel. Extend away through heels.
3 - Inhale and lengthen spine, lifting heart toward crown of head, and drawing sternum up and away from pubic bone to create maximum length in front torso. Draw shoulders down and away from ears
4 - On the exhale fold forward, hinging from hips and stretching arms forward. If hands reach comfortably, take hold of outside edges of feet or hold soles of feet with interlocked fingers of both hands. Press backs of thighs and buttocks down onto floor.
5 - Note: if the hands do not comfortably reach feet, the use of a strap is recommended. When hinging forward, bend knees and take the strap around balls of feet.
6 - With each inhale, feel spine gently lift and lengthen, keeping front chest open and lower spine concave.
7 - With each exhale allow body to release forward, either deepening into or maintaining posture.
8 - While chest is not in contact with thighs, keep vertebrae of neck in line with rest of vertebral column. As forehead comes into contact with shins, allow lower back to round gently. Breathe evenly.