Spine Stretch Forward

How to

Setup: Sit tall with legs comfortably apart and knees soft; reach arms forward at shoulder height.

Steps:

1. Breathe in and grow taller through the crown of the head.
2. Breathe out and nod the head, then round forward from the upper back.
3. Stack upright again slowly, keeping the pelvis grounded.

Cues: Reach forward rather than down. · Keep shoulders away from ears.

Stop if: you feel sharp back pain or leg tingling.

Easier: Sit on a folded towel and bend the knees more.

Harder: Keep the legs straighter while preserving a tall start.