Start by sitting in the Staff posture, with your legs straight in front of you and the back upright, with the spine elongated. Open your legs outwards as much as possible without forcing, keep the feet facing upwards.
Breathe in and on the next exhalation bend forward from the hips, instead of the waist, bringing the chest forward and down instead of trying to bring the head to the floor. Keep the shoulders soft and open, breathe normally from the nose. Hold the feet upright with your hands, if this is not possible place the hands onto the shins or knees. Hold this position for about 30 seconds and release.
To come out release the feet, inhale while gently lifting the torso upwards, place the legs together and exhale.
This posture helps to stretch the spine, inner thighs, shoulder and hamstring muscles.