Yoga Mudra Forward Fold Pose
Beginner: Beginners benefit greatly from this enhancement of forward fold. In addition to stretching the backs of the legs and spine, this is also a chest and shoulder opening posture. Don't force the pose, let gravity do the work as you lower your head into the pose. You can try bending your knees if you feel too much pull in the knees, hamstrings, or gluteals.
Advanced: Advanced yogis can deepen this posture by really contracting the abdominals to pull in closer to the thighs. Feel gravity working to draw your clasped hands closer to the earth, release into that pull, but do not force the arms to go any lower. Check your feet, are your toes relaxed? If they are clenched, curling or tense, ease off the posture some.