A beginner-friendly flexibility and relaxation exercise that primarily targets the lower back, hips, and shoulders while gently stretching the spine, reducing tension, and promoting overall relaxation and recovery.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Muscles
Primary
Back
Correct Form
1. Kneel on the floor with your big toes touching and your knees spread apart. 2. Slowly bend forward at the hips, lowering your chest towards the floor. 3. Extend your arms in front of you with your palms facing down. 4. Relax your shoulders, jaw, and neck, letting your entire body release into the pose.
Common Mistakes
Don't let your hips lift from your heels; if necessary, use support under your hips.
Pro Tips
1. Breath deeply through your nose, back expanding on the inhale and softening on the exhale. 2. Let your forehead rest comfortably on the floor or place something soft under it.
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