To lengthen and strengthen your hamstrings, calves, feet, and spinal cord. The bend and stretch also helps with relaxation and refocusing.


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 raise both your arms, aligning them parallel with your feet.  
  • Exhale deeply and bend your torso in the forward direction from your hip joints to maintain a straight spine. 
  • Rest your crown 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.