When in dandasana, move the flesh away from the sit bones. Bring the spine and back upright. Now bend the knees, bringing the fingers to hold the big toes. Engage the core muscles and lean the upper body to the point where the tail bone touches the ground. Keep the upper back and spine straight – do not round the shoulders. Raise the feet off the ground. Root the tail bone down and extend the legs – making a V-shape with the body. To keep the torso upright, preventing a roll back action, pull the toes towards you and stretch the heels away.

• Stretches spinal column
• Strengthens abdominal muscles
• Strengthens legs
• Stretches hamstrings

• Rolling back (place a block, blanket or bolster behind the hips)
• Tight hamstrings (straighten the legs as far as is comfortable or use a strap)
• Rounding back and shoulders (use a strap to avoid bending or crunching forward)
• Bent knees – (use a strap to help straighten the legs as far as is comfortable)

• Injury to coccyx
• Slipped disc

• Place a block, blanket or bolster behind the hips to avoid roll back
• Hold the feet with a strap to avoid rounding the shoulders or bending the knees

• Begin in merudanasana, rock backwards & forwards
• Begin in merudanasana, open legs to wide straddle
• Begin in a seated wide straddle – fold forward to hold the toes, then lean back and lift the feet upwards

• Seated forward fold (Paschimottanasana)
• Wide straddle forward fold (Prada Prasar Paschimottanasana)
• Standing forward fold (Uttanasana)