Seated Side Forward-Bend 45-Degree Overhead

Starting Position:
1. Sit on the floor with your legs crossed in front of you. Ensure you're comfortable and stable.
2. Keep your back straight and your shoulders relaxed.
3. Place your hands at your sides or on your knees for support.

Movement Instructions:

Overhead Stretch:
1. Inhale deeply and raise both arms overhead, reaching for the sky with your fingertips.
2. Keep your palms together or face them towards each other.
3. Hold this position for a few deep breaths, feeling the stretch along your sides and into your back.

Side Bend:
1. Exhale and gently lean to the right, lowering your left arm towards the floor.
2. Keep your right arm extended overhead, feeling the stretch on your left side.
3. Hold this side bend for 15-30 seconds, breathing deeply.
4. Return to the center while inhaling.

5. Repeat the side bend on the left side, exhaling as you lean to the left and extending your right arm overhead.
6. Hold for another 15-30 seconds.

Bend Forward:
1. Coming back to the center, take a deep breath in.
2. Exhale and gently lean forward at a 45-degree angle, keeping your back straight.
3. Allow your arms to extend in front of you or rest on your legs as you feel the stretch in your back and hips.
4. Hold this forward bend for 15-30 seconds, breathing deeply.

Return to Starting Position:
1. Slowly walk your hands back towards your body as you rise back up to the seated position.
2. Sit tall, taking a few deep breaths to relax.

Tips:
- Always listen to your body and avoid any movements that cause pain.
- You can modify the depth of your stretches based on your flexibility level.
- Remember to breathe steadily throughout the movements.