Standing Advanced Forward Bend
Stand tall with back straight, abs engaged, shoulders down, and legs together.
Bend forward, reaching your hands towards the floor in front of your toes as if folding your body in half at the waist. Concentrate on lengthening the legs and lifting your hips towards the ceiling.
Breathe deeply and hold for 10-30 seconds.
Make sure you master the "Standing Modified Forward Bend" before trying this deeper stretch. Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock the knee of your forward leg. Keep your abs engaged to protect your lower back. Keep head and neck in line with the spine.
Muscles Stretched: Hamstrings, back