Seated Forward Bend (Pashimottanasana)
Sit in a pike position, with an elongated spine and legs stretched out in front of your body. Engage the legs by hugging the muscles to the bones and flexing the feet. On an inhalation, reach the arms overhead and exhale to hinge at the hips, extending the torso over the legs. Pay careful attention to your spine. The spine should be elongated in this pose as opposed to round. Place your hands on the thighs, calves, or feet. It is more important to have a long extended spine in this pose than trying to touch your toes.
Surrender to the pose and have compassion for your body's limitations. Breathe into the back of the body and extend your exhalation. Enjoy the internal sensations that arise.
Stretches the hamstrings, calms the mind, tones the spine, and compresses the abdominal organs.