Movement · Standing Balance
Forward Fold
Cool-Down · Move 11 of 11 · hold & breathe
Why this one
We finish grounded — folding forward lengthens the whole back line and settles you after all that balancing.
How to do it
Stand tall, tuck your chin, and slowly roll down toward the floor with soft knees. Let your head and arms hang heavy, then roll slowly back up.
Keep in mind
Soft knees protect your low back. Let your head be the heaviest thing.
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? →