Spine Stretch Forward
Sit up tall vertically on the center of both sitz bones, Lengthening the crown of the head away from the tailbone. Legs are extended in front of you, shoulder width apart and ankles are in dorsiflexion. Arms are lengthened shoulder width apart, reaching toward the feet with palms facing toward each other.
8–10 reps
Breath, Inhale to sit as tall as possible · Exhale to round forward and reach
How to do it
Inhale: Sitting up tall from the base of the pelvis, energy flowing through your heels.
Exhale: Engage the abdominals, simultaneously articulating the spine into flexion, reaching the arms toward the feet. Imagine you are rounding over a big beach ball.
Inhale: Feel the deep abdominal connection.
Exhale: Begin articulation of the spine back to vertical, from the tailbone to crown one vertebra at a time. Arms lowering down the thighs.
Repeat 6 - 8 times
Be mindful
- If you are not able to sit directly on the base of the pelvis and have legs extended, you may bend the knees to create proper pelvic placement.
- Knees should remain parallel at all times.
- Remember to send energy through the heels.