Start in a standing position with the feet together and the arms lengthened at your side. Keep the feet parallel and spread out the toes, keeping the body weight spread evenly across the feet.
Inhale and lift the arms up straight above your head with the palms parallel.
Exhale and fold the torso down from the hips, place your hands on your ankle, shin or knee, or place the hands on the floor.
Inhale, raise the gaze and straighten the back while the torso is still folded, then exhale and lower the chest closer to the legs if you can.
Keep the legs straight and hold this position for about 30 seconds, breathing normally.
To Come out inhale and lift the torso up slowly. Lift the arms up above the head, exhale and bring the arms down to your side.
The Standing Forward Bend Yoga Posture helps to stretch the legs, back and hips.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.