Standing Forward Fold Pose (Uttanasana Yoga):

The term, "Uttanasana" , means

ut = intense
tan = to stretch or extend
asana = pose

Instructions for doing this asan:

Stand in Tadasan, Inhale stretch your hands up make sure your spine gets elongated.

Get your upper arms close to the ear. Now while exhaling slowly bent forward from your lower back keeping your spine head and hands aligned in one straight line

Now keep the palms on either side of the feet and move into paadhasthasan

Now as you inhale lenghthen the spine take your upper body away from the legs. Open the shoulders chest push down and head looked forward

Keep breathing when you are holding the pose 

Now as you inhale move back into paadhasth asan, inhale and slowly come back up while maintaining the alignment of the spine head and hands

Exhale and come back to taadasn.

Advantage: A quieting stance that protracts the hamstrings and initiates the inward legs