There are so many lessons in this forward bend. When you find the space deep in the center of the pelvis you can slide the torso between the thighs, The shoulders are internally rotated to prepare you for the same movements that reaches for many of the binds in the seated poses. But more than anything this is a pose that teaches how to stop fighting with yourself. If you pull your arms down to the ground your body will fight back. Instead learn to soften, release, allow, accept and let go. When and if your hands are meant to touch the floor they will. Meanwhile all you can do is practice.
INDICATIONS : Starting from Samasthiti/Tadasana, inhale turn to the right and keep your feet about one meter apart, the outer edges of your foot should be parallel to each other. (The distance between your feet depends on the ratio of length of your spine and the leg, on an average it can be about four times the length of your foot) The feet shouldn’t turn out other wise it might put undue stress on the ligament and tendons of your knee. Interlock the hands back and bring the hands towards the ground. Inhale and lift your spine and the chest up sinking the hip toward the floor. Exhale fold forward from the hip joint leading with your chest. Inhale, lift the chest, straighten the arms and concave the lower back forward or at your nose.
Exhale fold forward, keeping the spine straight try to touch the crown of the head on to the floor in between your legs (or work on elongating your spine and try to bring the crown as close to the ground as possible )
People with long torso might need to decrease the distance between their feet to keep the neck elongating. Similarly people with long legs might need to increase the distance between the legs.
BENEFITS:Stretches the hamstrings and opens the hips, stretches deeply the spine and the shoulders and open the chest. This posture teaches to be disciplined and patient. Accepting the limits of each body teaches to accept oneself as we are.