On the inhale, catch your big toes then fold deeply on the exhale. Oh, hello hamstrings!
This is an intense forward bend, especially, it seems, on a cold any day morning. Pulling the big toe up while pressing it back down gives a line of action helping to increase the fold while lifting and broadening the shoulders from the ears, as you lift and spread the sit bones.
In Padahastasana we place our hands under the feet, intensifying the posture. Hamstrings are fully lengthened as the back of the body stretches. The wrists are also stretched which feels wonderful after the Sun Salutations and can counter daily activities such as repetitive use of computer mouse.
If hamstrings are short, go ahead and bend at the knees, so as not to put strain on the lower back
Come and try at the Led Class at the YMCA
or Mysore style self-practice at the Response Studio, Broughty Ferry.