Rag Doll

Stand with your feet hip-width apart and a soft, generous bend in both knees.

Exhale and fold forward from your hips, letting your upper body hang heavy toward the floor.

Hold opposite elbows with your hands and let your head and neck release completely, gently swaying side to side if it feels good.

Keep the knees bent and let the bend deepen as needed so your lower back can round comfortably without strain.

Rest your forearms or hands on a block if hanging feels like too much, and breathe slowly into the back of your body.

Hold for 5 to 8 breaths, then bend your knees more, release your arms, and roll up slowly one vertebra at a time.