Seated Forward Bend brings a deep stretch to the back of your legs. Instead of leading with your head, move your chest toward your toes to get the biggest benefit.
- After your Seated Spinal Twist, sit on your mat with your legs extended straight in front of you (your starting position from the last pose).
- Reach your hands underneath your tush, and pull the fleshy part behind you so your pelvic bones are grounded. This will help to tilt your tailbone up so you get a deeper stretch in your hamstrings.
- Focus on sitting up tall and making your spine as long as you can. Take a deep inhale, and extend the crown of your head straight up away from your hips, elongating your spine as much as possible.
- Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back, and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half, unless this is comfortable for you.
- Stay like this for at least five deep breaths.