Uttanasana, the classic standing forward bend.
Forward bends lenghten your spine and stretch the back and the hamstrings. Mentaly we practice patience and devotion. In the standing forward bends we even turn the world upside down. Before going into the foward bend make sure that you are well connected to the ground. Your legs are active and your knees are slightly bended. Your hip moves backwards while activating your pelvic floor (active Muhla Bandha) so that your pubic bone moves slightly upwards and your tail bone shows in the direction to the ground. Your belly button goes in the direction to your spine. Imagine your spine as a staff which reaches from the tail bone until the crown of your head and further into the universe. You are fixed and save.
Inhale, take your arms over the side to the top and lenghten your spine even more. Exhale and bend yourself forward. Keep the tension in your body and move forward, nice and slowly. If you do not reach the ground nor your feet, bend your knees. You may use a block or a belt. With every inhaling lenghten your spine and with every exhaling you dive deeper into the asana. Breathe into the streched body parts and try to release the tension. Your legs and your pelvic floor stay active. Connect with your breath and hold this forward bend for some deep and relaxing breaths. Drop your thoughts and practise devotion and patience.
To get out of the forward bend, activate your legs and the pelvic floor, bend your knees and slowly come up, vertebra by vertebra. Close your eyes and feel the benefit. Enjoy and give yourself a smile.