Begin by standing upright with your feet hip-width apart. Bend forward at the waist and bring your hands to or toward the floor. If you're unable to reach your feet, bend your knees.

From here, there are a few variations for holding the feet or legs. Try them all to decide which works best for you.

Clasp two fingers around the big toes (left on left, right on right).

Wrap the arms around the legs and hold on to the ankles, first on the same side (left to left, right to right) then onto the opposite sides (left to right, right to left).

When you get very flexible through practice, try working the hands through the legs from behind, taking the fingers to the opposite shin (right hand to left shin, left to right).

Throughout these variations use the breath to relax into the pose. If you find yourself forcing, you will only struggle in vain, creating tension in the neck and shoulders. Hold the pose, use your breath, be patient. After taking about 8 to 12 breaths, you will feel longer in the spine and through the legs, hamstrings, calves and ankles. This kind of opening will help you with other postures in the future.

Because the upper body is upside down, you will also receive some benefits of inverted poses. The blood will flow to the head, increasing circulation, pressure released through the spine, shoulders and neck.

After a dozen or so breaths, begin to roll up, as one vertebra stacks upon the next. Open the chest, roll the shoulders back, let the head float up. Breathe. Focus. Balance. Practice the standing forward bend regularly (three to four times a week or daily), and you will see major shifts in your flexibility and overall yoga practice.

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