Paschimottanasana
A classic seated forward fold stretching the entire back body. One of yoga's most important poses for calming and introspection.
Deeply stretches hamstrings and spine, calms the nervous system, stimulates liver and kidneys, relieves stress and mild depression.
Sit with legs extended. Inhale, lengthen spine. Exhale, hinge from hips (not waist), reaching toward feet. Hold ankles, feet, or use a strap. Keep spine long rather than rounding. Hold 1-3 minutes with focused breathing.