Be sure that your knees are facing up toward the ceiling the entire time you are in this pose. Press out through the heels letting the toes point back toward the forehead. Also, make sure the heels stay on the floor so that you do not hyper-extend the knees

• Opens the hips and hamstrings.
• Elongates the spine.
• Promotes calmness.
• Stimulates circulation to the liver, spleen, and adrenals.

• Hyper-extension of the knees.
• Rounded upper spine (Rounding is acceptable only if the breastbone is parallel to the mat.
• Feet and knees must face the ceiling while in this pose.

Lower back pain (Use modification listed below).

If lower back pain is present, place a folded blanket underneath the “sit” bones. Keeping the spine long and the chest open, lean gently forward into the stretch. Find a spot that is comfortable for your back and one that engages your hamstrings. If you are not comfortable opening the legs to a 90 degree angle, bring the legs closer together. Listen to your body and know that any angle will be fine.

• Add a slight twist: Sit up tall with feet and legs in the position described above. Twisting from the belly button, bring the torso directly over the right leg. Begin to hinge forward at the right hip flexor. Hold for several breath cycles and then switch legs.
• Head-to-Knee Forward Bend

• Cobbler’s Pose (a.k.a. Bound Angle Pose).
• Lotus, Easy, or Firewood Pose
• Pigeon.
• Cow-Face Pose.