Spine Stretch Forward
Seated with the legs long, curl the spine down over the legs as the hands slide from the hips to the feet, then roll back up tall.
How to do it
Setup
Seated tall on the floor, legs straight and a little apart, hands on the floor beside the hips.
Steps
- Tuck the chin and round the back down toward the knees.
- Slide the hands along the floor to the feet.
- Unroll the spine back up until you sit tall again.
Common mistakes
Reaching from the hips with a flat back: round the spine down instead. Knees lifting as the hands slide: legs stay long and heavy. Pushing into the floor to go lower: the hands only glide; the spine does the curling.
Breathing
Exhale rounding forward, inhale stacking back up.
