This pose is quite challenging for beginners. If you find it hard to bend forward, you could bend your knees gently. You could even use blankets to support your knees. You must move forward in the bend, and ensure your knee caps point upwards throughout the asana.
How to do
From Dandasana, bring your legs wide apart, up to a point where you feel a good stretch, but can still hold the pose, maintaining a straight spine, and without falling back.
Flex your feet, and keep your knees and toes pointed up towards the ceiling. Press your legs and sitting bones down, and extend through your spine.
With a long spine, bend from the hips. Place your hands between your legs on the floor, and slowly exhale as you start to walk your hands forwards.
Maintain length along the front of your body as you come further into the forward bend. If you feel you are starting to arch your back, don’t lower any further.
Hold this pose for 5 to 10 breaths.
To come out of the pose, come up with a straight back, pressing your sitting bones down, as you exhale.