1 - From Tadasana, Mountain Pose, and keeping legs about shoulder length apartand parallel to each other.
2 - Lift inner arches, by drawing inner ankles up, firm outer edge of feet and big toes into floor.
3 - Engage your thighs by drawing them up. Place your hands on your hips.
4 - Inhale lengthen the front of the body, exhale fold forward from the hips, keeping the back straight and the chest open, and keeping the hips over the heels.
5 - Go half way down with a straight back and place your hands underneath your shoulders onto the floor, keeping your arms straight.
6 - Maintain the length along the front of the body, neck long and gaze in front of you without compressing the back of the neck. Take a few breaths here.
7 - If you feel you can still go further with a straight back, on the next exhale you can walk the hands back, as you fold deeper from the hips, keeping your hands underneath your elbows, elbows point to the back, with the forearms perpendicular to the floor and the upper arms parallel to the floor.
8 - In the full forward bend you release the head down, and with a long neck, you can place the crown of the head on the floor.
9 - Stay in this pose anywhere between 5 and 10 breaths.
10 - Important is to keep the back straight - can be slightly concaved - and front of body long and open. So if you feel at any time you start rounding the back to go further down, go back a little to the point where you can do this with a straight back. Use caution not to overstretch hamstrings.
11 - To come out of pose, inhale and walk hands forward to position them under shoulders again with straight arms and back.