-- Stand with your feet about hip-width apart or slightly wider.
-- Bend forward from the hips, keeping your legs straight and kneecaps lifted, engaging the muscles of the thighs.
-- Widen and release the lower back.
-- Feel the heels pulling to the ground and the sit bones to the ceiling.
-- Keep the feet, especially the toes, relaxed, and spread wide.
-- Imagine your torso spilling over from the pelvic area like water.
-- With every breath, release a little farther toward the mat.
-- Drop your head toward your feet.
Your baby is lying between your feet on the mat. You can give her a squeeze and rock her side-to-side with the insides of your ankles. As your upper body pours toward the mat, you can easily hold her hands. Look into her eyes as she draws you forward.
Keep the sit bones directly over the heels.
What If ...
If your hamstrings or lower back feel very tight, let your knees bend slightly.
This inverted pose is very calming to the nervous system.
Variation for Warming Hamstrings and Back
-- From the Forward Bend, inhale and extend your spine, lifting your upper body until it is parallel to the mat. Keep your back flat.
-- Draw the navel toward the spine.
-- Keep the hips over the heels.
-- Hold your baby's hands.
-- Exhale and fold back down toward the mat. Repeat.