Cool-Down · Move 7 of 7 · hold, 2–3 times
Why this one
We finish by gently extending the spine the other way — a soft back-bend that counters all the flexion and opens the front of the body.
How to do it
Lie face down with your hands under your shoulders. Press gently to lift your chest into a comfortable back-bend, keeping your hips and legs heavy on the mat. Hold, then lower slowly.
Keep in mind
Lift only as far as feels good — keep it gentle, shoulders relaxed away from the ears.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →