Wide Legged Half Forward Bend I

From a wide stance with feet about three to four feet apart and toes pointing forward, place your hands or fingertips on the floor or on a block beneath your shoulders.

Inhale, press into your hands, and straighten your arms to lift your chest forward into a flat, table-like back at roughly hip height.

Draw your shoulder blades down your back and reach the crown of your head forward, lengthening your spine from tailbone to skull while keeping a gentle micro-bend in your knees.

Engage your front thighs and gently pull your lower belly in to protect your lower back, gazing softly at the floor a little ahead of you so your neck stays long.

Hold this lifted half-bend for three to five steady breaths, feeling length along the whole back of your body.

To exit, soften your knees, return your hands to your hips, and rise to standing with a long spine on an inhale.