Seated Forward Bend I

Sit on the floor with both legs extended straight in front of you, sitting up onto a folded blanket so your pelvis can tip forward, and flex your feet so your toes point up.

Inhale and reach your arms up to lengthen your spine, drawing your lower belly in to protect and support your lower back.

Exhale and hinge forward from your hip creases, keeping your spine long and your chest reaching toward your feet rather than rounding your back to chase your toes.

Hook a strap around the soles of your feet and hold one end in each hand so you can keep your back long, and keep a soft micro-bend in your knees to ease pressure off the hamstrings and lower back.

Let your head and neck relax, breathe smoothly, and hold for 5 to 8 breaths, easing a fraction deeper only on the exhales and never forcing the stretch.

To come out, inhale, lengthen your spine, and rise up slowly with a flat back, then bend your knees and shake out your legs.