1. Start by sitting on the floor with your legs straight in front of you, about shoulder-width apart.
2. Extend your arms straight out in front of your shoulders with your palms facing down.
3. Inhale deeply and sit up tall, lengthening the spine.
4. As you exhale, begin to round your spine forward, starting from your head and moving down vertebra by vertebra.
5. Reach your hands towards your feet while maintaining your arms parallel to each other, and gently stretch forward as far as it is comfortable without straining.
6. Aim to stretch more from the lower back rather than just bending at the waist. Keep your abdominal muscles gently engaged to support your spine.
7. Hold the stretch for 20-30 seconds, breathing deeply and gently trying to stretch a little further with each exhale without forcing.
8. Inhale as you gently roll back up to the starting position, stacking each vertebra on top of the last to sit up tall once again.
9. Repeat the stretch 2-3 times, taking your time to move smoothly in and out of the stretch.
Remember to keep the movements controlled and avoid bouncing. Your flexibility will improve over time, so never force the motion to the point of pain.
---
