Seated Back Shift (Waist)
1. Starting Position:
- Sit on the floor with your legs extended in front of you.
- Bring your feet together and allow your knees to drop out to the sides, forming a butterfly position or a "diamond" shape with your legs.
- Keep your back straight and engage your core.
2. Hand Placement:
- Place your hands on the floor behind you for support, fingers pointing towards your feet.
- You can also rest your hands on your knees if that feels more comfortable.
3. Movement:
- Inhale deeply, elongating your spine.
- As you exhale, gently lean your torso to one side, shifting your weight while keeping your hips grounded.
- Reach your opposite hand towards your foot or the floor for an added stretch, feeling the stretch through your obliques and lower back.
- Hold this position for a few seconds while breathing deeply.
4. Return to Center:
- Slowly return to the starting position by engaging your core and lifting your torso back to the center.
- Take a moment to reset your posture.
5. Repeat on the Other Side:
- Now lean your torso to the opposite side, using the same technique.
- Hold for a few seconds and breathe.
6. Completion:
- After completing both sides, return to the center.
- Take a few deep breaths, allowing your body to relax and settle.
Tips for Beginners:
- If you find it hard to sit in this position, sit on a cushion or a rolled-up towel to elevate your hips.
- Focus on your breath, using it to help deepen your stretches as you become more comfortable.
- Always listen to your body; don’t push yourself into a position that feels uncomfortable or painful.
