Stretches the hamstrings and calves
Start in Mountain Pose, standing straight with your feet about six inches apart. Lift your knee caps by engaging your front thigh muscles. Keep your legs straight while you hinge at the hips, folding forward. Wrap your index and middle finger on each hand around your big toe and second toe, and hold with your thumbs to secure your grip. If you can't reach your toes without rounding your back very much, pass a strap under the ball of each foot and hold onto the straps, instead. As you inhale, lift your torso as if you were standing, straightening your elbows. On your exhale, lift your sitting bones, release your hamstrings, and hollow out your lower belly. This should create a hollow in your lower back, as well. For several breaths, lift your torso on the inhales and your sit bones on the exhales, deepening the hollow in your lower back. Finish by holding a forward bend position for one minute, keeping your torso long, before returning to standing.