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Exhale, hold the outer edges of your feet with your hands — thumbs on top of your feet. Inhale, open your chest, lift your gaze and lengthen your spine. Exhale, fold deeply forward at your hips and stay for five breaths. Inhale, open your chest, lift your gaze and lengthen your spine again. This is Paschimottanasan B. Go straight into the next pose.
Exhale, stretch your wrists past your feet and clasp hold of one of your wrists with the other hand. Inhale, open your chest, lift your gaze and lengthen your spine. Exhale, fold forward deeply at your hips and stay for five breaths. Inhale, open your chest, lift your gaze and lengthen your spine again. This is Paschimotanasana C. Exhale, release your grasp and place your hands on the floor by your hips before going into a vinyasa.
o If you can’t fold forward with your legs straight in any of these positions, bend your knees a little. Concentrate instead on lengthening your spine. If you can’t hold your feet with your hands, hold your shins.
This strong opening for the front surface of the body with backward rotated arms produces an interesting mixture of vulnerability and strength. Make sure that your shoulders sit directly above your wrists.

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