Directly from Dandasana, inhale look up, exhale fold and grab your big toes with yoga toe grip, Paschimottanasana A. Inhale look up and lengthen and exhale fold leading with your chest. Lengthen from your sitting bones to your heels. Draw your shoulder blades away from your ears, firm your quads, bend your elbows, active arms and gaze at your toes if that is comfortable. After five breaths, inhale look up and lengthen and grab the outside of your feet (B) or the bind (palms face away hold onto your wrist) (C) and fold again. After five breaths return to dandasana and vinyasa. You can modify and bend your knees, use a strap around your feet, sit on a blanket or block to help tilt the pelvis or just hinge forward from staff pose. These poses help to lengthen your hamstrings and strengthen your back, shoulders and abdominals. The “Hatha Yoga Pradipika states, “Paschimottanasana is the best among asanas. By this asana the pranic currents rise through sushumna, the digestive fire increases, the abdomen becomes flat, and the practitioner becomes free from diseases.”