1. Standing Forward Bend
Start by standing up straight with your feet together and shoulders back. Imagine an invisible string going up your spine and into the sky, lengthening the spine. Inhale, and on your next exhale dive forward and either place your hands on the floor or grab hold of your opposite elbows. Soften your gaze, and breathe in this position until you feel the muscles along the backs of your legs release. If you feel ready to go more deeply into the posture, you can grab hold of your heels, like in the photo above.
To come out of the pose, roll up your spine, one vertebra at a time, until you are standing up straight with your chin sinking toward your chest. Inhale as you raise your head back to a neutral position.