1. Starting Position:
- Stand upright with your feet wider than hip-width apart.
- Ensure your toes are pointed slightly outward.
2. Forward Fold:
- Inhale deeply through your nose.
- As you exhale, hinge at your hips and bend forward, lowering your torso towards the ground.
- Keep your knees slightly bent if necessary to maintain comfort.
3. Hand Placement:
- Place your hands on the floor or grab your ankles, ensuring your back remains flat as you fold forward.
- Let your head hang towards the floor to relax your neck.
4. Twist to the Right:
- With your hands still on the ground, shift your weight to your left side.
- Inhale and lift your right arm towards the ceiling, creating a twist in your torso.
- Look up at your right hand while keeping your left hand firmly on the floor.
5. Hold the Twist:
- Hold this position for 3-5 breaths, feeling the stretch in your spine and the outer hip of your left leg.
6. Return to Forward Fold:
- Exhale and bring your right arm back down to the floor.
- Return to the forward fold position, relaxing your head and neck.
7. Twist to the Left:
- Shift your weight to your right side.
- Inhale and lift your left arm towards the ceiling, twisting your torso to the left.
- Look up at your left hand while keeping your right hand on the floor.
8. Hold the Twist:
- Hold this position for another 3-5 breaths, enjoying the stretch.
9. Finishing Position:
- Exhale, lower your left arm back to the ground, and gently roll up to a standing position, one vertebra at a time.
- Return to the starting position with your feet hip-width apart, arms at your sides.
10. Repeat:
- You can repeat the sequence 2-3 times, alternating sides.
Tips:
- Focus on your breath throughout the exercise to help deepen the stretch.
- Always listen to your body and avoid any movements that cause pain.
