"This pose relaxes the shoulders and lengthens the spine, creating more space and ease between the vertebrae," Sukumaran said. If you're hunched over a computer, this is the pose for you, according to Sukumaran. You can do this pose as often as you'd like, but Sukumaran recommends not doing it if you're menstruating or if you have heart issues.
- From Seated Straddle, slowly stand up with the feet hips-width distance apart.
- Fold the torso over the thighs, and hold the big toes with the first two fingers and thumbs of each hand. Pull the elbows out wide. If you can't reach the toes yet, rest your hands as low as you can on the legs.
- Actively draw the shoulders away from the ears, using the abs to draw the torso closer to the legs rather than using your upper-body strength.
- Shift weight forward into the toes to intensify the stretch in the backs of the legs.
- Stay like this for five deep breaths, nodding the head up and down and side to side to release the neck. Every time you do this pose, see if you can reach a little lower.
