Padahastasana (Forward bend)
Stand with legs hip-distance apart. Place a bolster between the thigh and the belly and hold it with both hands.
Inhale; elongate the spine and on an exhale, extend forward from the hips. Bend the knees and press down on the bolster. Bend the elbows and hold the right elbow with the left hand and vice versa.
Stay in this pose for 15 breaths.
To release the pose, hold the bolster, lift the head up, and release the palms. Lift the torso up and relax.