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Appears in642 Workouts*

Body Extension

Improve flexibility! This gentle stretch extends your spine and opens your chest. Hold, breathe, and feel the release.

Instructions

Body Extension

1. Starting Position:

  • Begin by kneeling on a flat surface or a yoga mat. Your knees should be hip-width apart and your feet relaxed, resting flat on the ground behind you.

  1. Posture:

    • Sit back on your heels and ensure that your spine is upright. Keep your shoulders relaxed and rolled back.

  2. Hand Position:

    • Place your hands together at your chest or cross your arms in front of you for stability.

  3. Movement:

    • Inhale deeply. As you exhale, slowly lean back while arching your lower back. Lift your chest towards the sky and tilt your head back, looking upwards.

    • Ensure that your hips remain stable and do not move forward. Your body should form a gentle curve from your knees to your head.

  4. Hold the Position:

    • Hold this position for 15-30 seconds, breathing steadily and deeply. Focus on relaxing your body while maintaining the arch in your back.

  5. Returning to Start:

    • To return, engage your core and slowly press your torso back to the upright position, using your hands for support if necessary.

  6. Repetitions:

    • Repeat this movement 2-3 times, resting for a few seconds between each repetition.

Tips:

  • If you feel any discomfort in your back or knees, stop the exercise and consider adjusting your position or skipping it entirely.

  • Always keep your movements slow and controlled to prevent any strain or injury.