Forward folds have a very calming and soothing energetic quality, and so they are usually practiced towards the end of class. They are a great release for the lumbar spine and lower back area, and also have strengthening qualities for the shoulder girdle and upper back. 

Instructions:
1. From either Mountain Pose or Chair Pose, take a deep inhale and then as you exhale, sweep the arms down alongside the body as you fold the upper body over the legs.
2. Keeping a slight bend in the knees, let the arms rest down, fingertips either touching the floor or grasping hold of either elbow if they don’t quite reach.
3. As you inhale, feel the spine lift slightly as the abdomen comes lightly away from the thighs.
4. On the exhale release further forwards, allowing the weight of your head and upper body take you deeper into the fold

Modifications:
Depending on how tight your hamstrings are, you may need to deepen the bend in your knees to be able to hold forward fold comfortably. Make sure the head and neck are completely released to avoid any unnecessary tension in the neck and spine.