Sit up with an elongated spine and stretch the legs out in front of your body. Engage the legs by hugging the muscles to the bones and flex the feet. On an inhalation, extend the arms overhead and exhale to hinge at the hips to extend the torso over the legs. Pay careful attention to your spine. The spine should be elongated in this pose opposed to round. Bring the hands anywhere on the legs or feet that allow you to keep your spine long.
Internal gaze at the heart, hug muscles to bones to stabilize the lower body and breathe fully into the belly.
Stretches the hamstrings, calms the mind, tones the spine and compresses the abdominal organs.