Be barefoot. Start in Tadasana, the basic standing pose. Place your hands at your hips: fingers facing forward at the groin line; thumbs pointing back. Lengthen the front of your body as you fold at the groin line, the line between the legs and the torso. Lift the sitting bones toward the ceiling and drop the tailbone toward the floor. Take your weight forward on your feet, keeping your legs active and your arches lifted. With each inhalation, lengthen the front of your spine. With each exhalation, fold more deeply at the groins. Soften as you hang from the hips. Position your head to look toward your navel. If you can not reach the floor, place a block, book, or bench under your hands. Soften your gaze, quiet your hearing, relax your jaw. Breathe evenly and comfortably through your nose. To come out of the pose, engage the strength of your legs and unbend at the groins, keeping the back straight.