From a seated position extend the legs out. Push the inner ankles together and align the toes sideways (the pinky toes and outer leg have a tendency to stretch out more due to the external rotation of the legs).
Stretch the spine upwards lengthening it as much as possible then lean forward and down with and exhalation. Allow the body to curve slightly at the shoulders in the beginning. Relax there for a moment until the muscles release then try to straighten the spine forward.
The elbows can open to create space around the neck for the elements to flow. Holding the wrist around the feet creates a good shoulders stretch.
Always try to lengthen the torso and raise the navel forward.
The hamstring muscles are stretched (the biceps femoris, semitendinosus and the semimembranosus). If the toes are pulled back a little the gastrocnemius and the soleus and the achilles tendon are stretched.
Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |