Seated forward bend

Strengthens your entire spine, and stretches the back of your thighs, calves, hips, and lower back. Good for digestion and strengthens the liver and heart.

1. Sit with hips parallel and legs extended. Grasp your big toes with your index fingers and thumbs. If you cannot reach with your legs straight, bend your knees slightly and squeeze your thighs so that you can keep your back as straight as possible. Breathe in, raise your chest, and draw your shoulder blades into the body. Sit steady, and press the pads of your feet slightly forward in order to engage the legs.
2. Breathe out, and let your upper body fall forward over your legs. Keep your chest open, and broaden your shoulders so that you do not tense your shoulders or neck too much. Hold this position for five deep breaths. Feel the support from your deep abdominals, and raise your chest forward in the direction of your toes with the help of each exhalation.
3. Breathe in, rise up with your chest keeping hold of your toes, and breathe out.
4. Do a Vinyasa, and return to seated position.