From mountain pose, inhale to lengthen the spine and exhale to reach the torso out of the hips as you begin to lower the upper body over the lower body. As your upper body releases further down bring the left hand to the right elbow and the right hand to the left elbow. Feel free to bend the knees if there is discomfort behind the knees or if the hamstrings feel too much of a stretch.
Surrender to the pose. Allow your exhalation to guide you comfortably in the pose and imagine your thoughts are pouring out of the crown of your head. Be patient with your body's limitations.
Increases flexibility in the hamstrings and spine, calms and cools the mind, improves digestion, slows the heart, and nourishes the brain cells.