Objective: 

To lengthen and strengthen your hamstrings, calves, feet, and spine. The bend and stretch also help in relaxation and refocusing.

Target: 

Hamstrings, calves, feet, and spine.

Safety Instruction and Technique

Stand firm, either in the mountain pose or Tadasana with your legs 3-4 feet apart. Ensure that both of your feet are parallel to each other pointing your toes in a slight inward direction. 

Inhale deeply and lift both of your arms to your sides to bring them parallel to the floor. 

Then exhale deeply and bend your torso in the forward direction from your hip joints to maintain a straight spine. 

Rest the crown of your head on the block. Hold the big toes making a hook with two fingers of your hand. Feel the spine being pulled in opposite directions as you press the head down and lift the hips up.

Avoid if: 

You suffer from lower back pain or have knee problems.