Breathe in deeply.
Then, while exhaling, slowly bend your head and trunk forwards.
As you move forwards, slide your hands along the legs towards the feet. Don't bend your legs.
Bend forwards as far as the flexibility of your back will allow.
Don't strain under any circumstances. The aim is to hold your big toes with the fingers and to touch your forehead to the knees; however many people, especially beginners, will find this impossible at present. Merely bend forwards as far as you are able. If possible, grasp your big toes with your hands. If you cannot manage this, hold your feet at the heels.
Otherwise grasp your ankles.
If this is impossible, hold your calves.
Stay in this position.
Consciously relax your back muscles again.
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