Spine Stretch
Seated with the legs apart and the arms reaching forward, the spine curls forward from the head down until the back rounds like a C, then stacks back up.
How to do it
Setup
Sitting upright on the floor, legs long and hip-width apart, arms out in front, level with the shoulders.
Steps
- Drop the chin and curl forward one vertebra at a time, reaching past the feet.
- Keep the arms level and the belly drawn in at the bottom.
- Roll back up to sitting tall, the head last.
Common mistakes
Folding from the hips with a flat back: this one rounds the spine; curl from the head. Legs bending: keep the backs of the knees down. Arms dropping to the floor: keep them reaching level.
Breathing
Exhale curling forward, inhale rolling up.
