Flexion for the spine, relaxation for arms, shoulders, neck
Place your feet about hip width apart. Allow your upper body to fold forward, with your arms hanging down against the floor. Option is to grab your elbows with your hands, or rest your elbows on your knees. Your legs can be straight, or slightly bent.
There´s not one way to do this pose. Feel the target area, and modify the pose until you feel the target area, and can allow your muscles to relax.
Stay around 2-5 minutes. Then slowly ease out of the pose by lowering your body against the floor. Often it´s nice to come bo a Squat after this pose.