Benefits Lengthens your hamstrings; opens your shoulders
Instruction Place your feet hip-distance apart, aligning your heels, toes, and kneecaps as you did for Tadasana. Bend your knees and then fold at the hips so that your torso comes to rest on your thighs. Grab opposite elbows and let the weight of your arms open your shoulders. Let your spine round slightly. Make sure your weight is evenly distributed between the inside and outside edges of your feet. Work to firm your quads and engage your hip flexors and abdomen to lengthen your hamstrings.