Paschimottanasana

From the reclining bound angle posture, sit upright and straighten the legs out in front of you, keeping the ankles close to each other and allowing a small bend at the knees. On an in-breath consciously lengthen the spine as if it was rising up out of the pelvis. On the out-breath, release at the hips (not the middle back) and bend forward, taking hold of your knees or shins with your hands. On the subsequent in-breaths, keep lengthening the spine, allowing it to come up and out from the hips and pelvis and on the out-breaths, allow your torso to come a little lower towards your thighs, while keeping the integrity of the spine (not curving it down). After 4 breaths come up and let go of the posture and repeat once more for another 4 breaths.

 

This classic forward bend is so cooling and calming, apart from being a nice opener of the back of the body. As you bring the torso toward the legs, you can surrender all external thoughts and become totally internalised.