Movement · Morning Mobility
Forward Fold
Cool-Down · Move 7 of 9 · Hold ~30 sec
Why this one
Letting the head hang lengthens the whole back line — spine, hamstrings, and neck — and sends a wave of fresh blood toward the brain to help you wake.
How to do it
Tuck your chin and slowly roll your spine down toward the floor. Keep a generous soft bend in your knees. Let your arms and head hang heavy, and gently shake out your neck.
Keep in mind
Soft knees protect your low back.
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? →