caterpillar - Dandasana

STEPS : Start by standing on your mat with your feet hip-width apart and your spine tall. Take a deep breath in, and as you exhale, begin to hinge at your hips. Keep your back straight as you fold forward, leading with your chest. Let your hands hang down toward the floor or reach for your feet if possible. Allow your head and neck to relax, and soften your knees if you feel any strain in the hamstrings. Hold the pose for 30 seconds to a minute, breathing deeply and allowing your body to relax into the stretch.