Make sure that you are putting equal weight on each glute / sit bone
Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine.
This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward.
If you have these alignment issues, first bring the pelvis into a neutral position using a prop such as a mat or cushion
sit on the edge of the cushion:
Hunchback causes tighter muscles in the neck area and weakness
Bring hands back to engage the rhomboids, traps etc near thoracic spine:
Bending forwards with alignment issues, can impact your breathing – typically this is caused with tight hamstrings.
Use a block in between the thighs to engage the quadriceps, and put prop like a cushion under the knees to take away the pressure.
Beginners should lift hands up and then place them on pelvis – gentally anterior-tilt the pelvis and move forward from the heart. Keep the back aligned to prevent pressure on lumbar spine.
Use a strap around the feet to keep the correct alignment whilst stretching.
Remember – no hunchback, no rounded shoulders
If any problems with headaches, neck etc – keep the head with eyes looking forward
coming out of the pose – when you are doing the full pose i.e. with hands holding the toes, lift head up first, then put hands on the knees, then pelvis. Finally move back to a seated position.