How to Enter – 

• Sit on the floor, Straight your legs in front of you. push your both heels forward,
• shift your weight on right buttock and pull the left skin of left buttock in the opposite direction of the left heel, repeat to another side
• now grab your toes, or if you can’t reach to your big toe, use the belt around the feet.
• Now Inhale, Open Your Chest, Shoulder external rotate away from the neck
• Lengthen your both side of the torso, pull inner groin deep into your pelvic and create more space between the upper thigh and lower abdomen
• keep your lower back straight as long as you can, and with every exhale, suck your belly in and bend forward, don’t pull yourself.
• Try to bring your lower belly close to your upper thigh, the chest on your knees,
• then your chin on your shin. Never Rush, forward bending is all about patience.

Do not squeeze your chest, Make sure you are taking your full breath.

Alignment Cues –

1. Knee slightly Bended (if Hyperextended),
2. Inner ankles together,
3. Rotate your both thigh slightly inward,
4. Push heels forward and toes toward your belly
5. Sit on the sitting bone, not on your tail bone, (if can’t – Use something under your butts)
6. lift your sternum up
7. Shoulders external rotated, depressed
8. elongate your Spine, lengthen your both side of the torso.
9. Shoulder blade down, and neck long.

How to finish – 

As you hold the posture for 2-3 minutes, With Inhale, straight your elbow and lift your chest up, Lower back in, release the hamstring, and then with exhalation slowly release the posture.

Modification of the pose  – 

1. Use the Belt around your feet,
2. Sit on the blankets (if hard to keep your back straight )
3. use brick between your inner ankles (if legs are turning outwards)
4. a strap around your thighs
5. blankets Under the knees, (if the hamstring is too tight or Knee is hyperextended)

Drishti –  

If Your back is Curving and can’t reach at full pose properly then Drishti on Your – Toes. ( padayoragrah)

IF advance the Drishti on Your – Nose (Nasagrah)

Counter pose – Purvottanasana