Here are the steps to learning Forward Fold: 1) With knees soft, reach hands toward feet and hold onto your ankles or calves. 2) Relax the back of your neck as you place your nose close to your knees. 3) Breath gently in and out through your nose Forward Fold is a basic yoga pose that stretches the lower back and hamstrings.

Place your hands on your hips. Lengthen your spine and open your chest as you inhale. Fold forward from the hips, keeping your back long and your chest open, as you exhale. Go half-way down with a straight back and place your hands underneath your shoulders onto the floor, or on blocks. Take a few breaths here.

Squeeze hip flexors and core toward each other, and fold forward as far as you can while keeping the upper back flat. Hold the posture, inhaling as you pull your chest forward and lengthen the body, and exhaling as you fold deeper. Modifications to make it easier: Bend your knees. Use a block or multiple blocks

To practice Seated Forward Fold: Start seated at the back of your mat. Extend your legs straight out in front of you and take your big toes and thighs to touch,. Engage your legs and your thigh muscles by flexing your feet and firing up your muscles. Inhale to lift your arms up overhead.