Forward Bend :: Paschimothanasana
This pose may look simple, but is actually demanding and rewarding. The benefits include invigoration of the internal organs, reduction of abdominal fat, stimulation of the entire nervous system and stretching the entire back of the body from the heels to the skull.
To get into this pose, first begin to achieve the maximum amount of stretch between the heels and buttocks. Then lengthen the spine by reaching your arms and head straight up to the sky. Attempt to keep the feeling of lifting out of your pelvis as you bend at the waist, aiming the top of your head towards your feet. Be aware: the goal is to keep the spine straight and long and if you attempt to put your head on your knees before you are ready, this will cause the back to round.
It can be beneficial to go into this pose and then come out, breathe, stretch, go into it again, come back out, breathe, stretch and go into it a third time. Hold the third time. Keep the knees and spine straight at all times.