For the forward bend, stand with your hands on your hips. Then, you have to bend forward and your posture should be in a way that your torso is lengthened. Do not bend from the waist but from the hip joints. When you inhale, lift your torso slightly and as you exhale, go back to the original position fully. Let your head hang between your shoulder blades. You can either use it as a standing pose or just for resting. Hold the pose in place for 30 to 60 seconds. To get back up, do not roll your spine. Keep the hands on your hips again and press your tailbone into the pelvis.