How to do Prasarita Padottanasana or forward bend in yoga

The Prasarita Padottanasana is a yoga pose reducing tension, stiffness and tiredness in your Hamstrings.
Additional it works out your lower back and your neck musces, which is good for your overall posture.
( only if you keep your back straight during the exercise )

Description: Prasarita Padottanasana - Yoga
* Just like most yoga exercises, the Prasarita Padottanasana is started from the Tadasna. ( mountain pose ) See mountain pose lesson.
* Make a hop and seprate your feet approximately 2 shoulder widths.
Toes point inwards slightly. The knees have to stay extended during the whole exercise.
* Bend forward slowly and reach for the floor with your hands. ( fingers foint straight forward )
It is essention that you keep your upper body straight and if you are able to touch the ground with your hands, your arms should be vertical. ( the weight should not rest on your hands )
If you cannot touch the ground, just seperate your legs a bit further and go as far as you can.
( but don't bounce or arch your back, keep in mind that the gravitation should do most of the stretch )
* Push your hips up and stretch your neck towards the floor.
* When you can do this easily, you can grab your calves with your hands and pull your upper body closer to your legs. This way you can stretch even further. But don't pull too hard or bounce.