Spine Stretch Forward
A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.
1 min
Exhale to round forward, inhale at bottom, exhale to roll up
1Setup
Sit tall with legs extended, slightly wider than hip-width. Flex feet. Arms reach forward at shoulder height. Sit on a cushion if hamstrings are tight.
2Execution
1. Inhale, grow tall through crown of head. 2. Exhale, nod chin and begin to round forward. 3. Peel spine forward one vertebra at a time. 4. Reach past toes, rounding over legs like a letter C. 5. Inhale at the bottom. 6. Exhale, roll back up, restacking spine. 7. Return to tall seated position. 8. Repeat 5-8 times.
Tips for Better Form
- ✓Keep weight forward on sit bones
- ✓Don't collapse in chest
- ✓Maintain flexed feet
- ✓Use abs to round, not just gravity
Watch Demo
Equipment Needed
mat