Benefits Calms the brain
Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
Strengthens the legs
Stimulates the abdominal organs
Improves posture and sense of balance
Improves digestion
Contraindications/Cautions For back injury or problems and high blood pressure, place your palms to a wall or firm surface. This will help to align the spine. Do not extend into a full forward bend.
Performing the Asana Begin in Mountain. Bring your right foot 3½ to 4 behind your left foot. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right foot arch with the left heel. Strengthen your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
Exhale and rotate your torso slightly to the leg behind as you lower forward. Square your hips. Lengthen from the tail bone through the spine and press firmly into your front heel. The shoulder blades press inwards towards the center point of the back.
Bring the torso parallel to the floor. You may support your torso by placing your palms to your shin or a block. Relax the front leg hip to avoid a pull towards your shoulder. Focus on the slight contraction of the lower abdomen.
Hold this pose for three complete breaths. Release by a lift through the chest on inhalation and bringing the tail bone to a neutral position.
Anatomical Focus Mind/Brain
Hamstrings
Shoulders
Wrists
Spine
Therapeutic Applications Flat feet
Spinal Alignment Modify Your Practice
You may support your torso by placing your palms to your shin or a block.
Complimentary Yoga Poses Adho Mukha Svanasana
Anjali Mudra
Baddha Konasana
Gomukhasana
Prasarita Padottanasana
Supta Baddha Konasana
Uttanasana
Utthita Parsvakonasana
Utthita Trikonasana
Vrksasana
Deepen the Pose Extend or walk the palms down towards your ankles for a complete forward bend. | 
Pyramid Stretch Pose
