Take a nice wide step on your mat, pointing your toes forward. The wider the better, but make sure its comfortable for you.
Exhale as you fold over the legs, fill the movement with your breath and really feel through each vertebrae of the spine as you lower. Either let your arms hang or hold on to the elbows.
Take a bend in the knees, even if you don’t think you need it. This allows the lower spine to release and just ease into the fold. With each inhale, make a little more space in the spine and with each exhale, just allow the body to release further as you deepen.
Enjoy it here for a few breaths and when you feel ready…
Plant the palms on the floor, keeping the hips in line with the ankles. Almost as if the heels and hips are against a wall, even use a wall if you think it will help.