Seated forward bend

Stretches the back of your thighs, calves, hips, and lower back, and refreshes the entire spine. Facilitates digestion, and strengthens the liver and heart.

1. Sit with hips parallel, and extend your legs. Grasp the outsides of your feet with your hands. If you cannot reach with your legs straight, then bend them slightly. Breathe in, raise your chest, and draw your shoulder blades into the body. Stabilize your bottom on the floor and press the pads of your feet slightly forward so that you engage your entire 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 the position for ten deep breaths. Feel the support from your deep abdominals, and raise your heart forward in the direction of your toes with the help of each exhalation.
3. Breathe in, rise up with your chest keeping your hands on your feet, and breathe out. Let go of your feet.
4. Do a Vinyasa and return to a seated position.