Elements

To begin:
1. Stand in tadasana:
2. Step or lightly hop your feet 4 to 5 feet apart (depending on your height: taller people should step wider).
3. Rest your hands on your hips.
4. Keeping your feet parallel to each other, lift the inner edges of the arches pressing the toe mounts and outer edges of the feet into the mat.
5. Engage the thigh muscles by lifting the kneecaps.
6. Inhale and lift your chest, lengthening the sides of the waist.
7. Exhale and lean the torso forward from the hip joints.
8. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders.
9. Bring your head up, lengthening the neck and spine.
10. Take a few breaths. Allowing your back to rise up in a concave motion bring your hands in toward your ankles.
11. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend.
12. If possible rest the crown of your head on the floor.
13. Press your palms actively into the floor, fingers pointing forward.
14. If you have the flexibility, try to move your forearms perpendicular to the floor and your upper arms parallel.
15. Make sure to keep shoulders down and into the spine, and lengthen the back.

- Stay in the pose anywhere from 30 seconds to 1 minute. -

To come out:
1. Bring your hands back to the floor below your shoulders and lift and lengthen your torso.
2. With an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and rise up slowly.
3. Walk or hop your feet back into Tadasana.

For video watch: http://www.youtube.com/watch?v=eify9iS9jjo