Sit on the floor with the legs stretched straight out in front of you. Press the entire leg against the floor and pull back the toes, pressing the heels away from the body. Keep the leg muscles activated during this exercise. Keep the knees and ankles together.
Stretch the spine up, drop the shoulders down and back and tuck the chin in slightly. Begin leaning forward from the hips, keeping the spine straight and reach for the toes. Wrap the index and middle finger around the large toe and press the toe nail with the pad of the thumb. Pull the toes towards the head as you stretch forward.
Lengthen the core of the spine and exhale, bending from the hips and navel and dropping the head to the legs, stretching the head as far from the body as possible.
Inhale and left the body back up, leading from the navel and hips with the head following the body.
Continue inhaling and exhaling, lifting the body up and down, always leading from the navel and hips, never with the head.