Movement · Sideline Series
Forward Fold
Cool-Down · Move 19 of 19 · hold & breathe
Why this one
We finish by letting everything go. Folding forward lengthens the whole back line — spine, hamstrings, and neck — and lets the nervous system settle after the work.
How to do it
Stand tall, then tuck your chin and slowly roll down toward the floor with soft knees. Let your arms and head hang heavy. Rest here and breathe, then roll slowly back up to stand.
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? →