Adiletix - Seated Forward Bend - Step-by-Step Guide

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Seated Forward Bend

1 - Sit on the floor with your legs extended straight in front of you, feet together and toes pointing upward.
2 - Sit tall, lengthening your spine upward and pressing your sitting bones into the floor.
3 - Inhale deeply, raising your arms overhead to elongate the spine.
4 - Exhale slowly and hinge forward from the hips (not the waist), keeping your back as flat as possible.
5 - Reach your hands toward your feet, ankles, or shins depending on your flexibility, without rounding the lower back excessively.
6 - Hold the stretch for 20–60 seconds, breathing deeply and relaxing further into the position with each exhale.
7 - To exit, inhale and slowly roll back up to the starting seated position, stacking one vertebra at a time.

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