Paschimottanasana
Posterior Stretch

• Step One: Come to a seated position with your legs straight in front of you.  Root the leg bones down into the hamstring muscles so it makes contact with the ground. Note: Heels should not lift off the ground while doing this.  Modification: If you can not sit up with a straight spine, please a blanket or cushion under the back part of your buttocks to help rotate the pelvis forward and aid you in having a straight spine.
• Bring your hands high up onto your right thigh so your right hand is on the outside of your thigh and the left hand is on the inside of your thigh.  Manually, grab the thigh with both hands (thumbs will be close to each other) and pick the thigh slightly off the ground and push the inner thigh down as you move the fleshy part of outer thigh away from you.  Repeat on the left leg.
• Tuck the tailbone slightly into the openness in the pelvis.
• Engage the muscles of the legs so they are firm and active.
• Press out through the ball mounds of your feet while curling the pinky side of your foot in towards the body.
• Use your abdominal muscles to help support the spine by lifting the in then up.
• Finger tips come to the sides of the buttocks in tent position and shoulder blades come together on your back to set up a straight spine.
• Reach forward for the outside of your feet with a straight back. Note: If you begin to round your back reaching for your feet, use a strap holding it as close as you can to your feet while keeping a straight spine.
• Begin to bend the elbows bringing your navel to your thigh and your heart towards your toes.
• If you can reach your toes, pull back on them, keeping your heals planted.
• Keep the engagement of the muscles in your legs to protect your knees.
• To release: Raise up with a flat back.