Seated Forward Bend With Bent Knees

Sit on the floor with your legs extended and your knees comfortably bent, feet flat or with heels on the floor, sitting on a folded blanket if your lower back rounds.

Inhale, lengthen your spine tall, and gently draw your lower belly in to support your lower back.

Exhale and fold forward from your hips, letting your chest move toward your thighs while you keep your knees bent enough that the fold stays comfortable in your hips and low back.

Let your hands rest on your shins, feet, or the floor, or loop a strap around your feet, and keep your spine long rather than collapsing into a deep round.

Relax your neck and shoulders, breathe slowly, and stay for 5 to 8 breaths, allowing your knees to soften a little more open as your hips release.

To exit, inhale, lengthen forward, and roll up to sitting one vertebra at a time, then stretch your legs out to rest.