When it comes to stretching your spine and the back of your legs, keep two things in mind: position and patience. This forward bend, using a block, will help relieve tightness in your lower back as well as stretch your calves and hamstring muscles. Remember: There's a direct relationship between flexibility and strength. The more range of motion your muscles have, the more strength and power they can generate.
2) Once you are comfortable with this stretch, you can progress to a more advanced version by reaching your hands around your feet. Bend your elbows out to the side as you fold deeper into the pose. To get more out of this stretch, make sure you slightly rotate your thighs in, and keep your knees straight. Hold and take five or six slow, full breaths.
— Karen Voight
Karen Voight can be reached at firstname.lastname@example.org.