A beginner-friendly mobility exercise that primarily targets the spine, core, and hip flexors while improving posture, enhancing spinal flexibility, and promoting relaxation through controlled, breath-synced movement.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Muscles
Primary
Back
Correct Form
1. Sit in a comfortable cross-legged position on the floor with your hands resting on your knees. 2. Inhale as you arch your back, lifting your chest and letting your gaze drift upward. 3. Exhale as you round your back, tucking your chin toward your chest and drawing your belly in. 4. Continue moving fluidly, syncing your breath with each movement.
Common Mistakes
Don’t tense your shoulders. Keep them relaxed and away from your ears.
Pro Tips
1. Focus on moving from your spine rather than your shoulders or neck. 2. If sitting cross-legged is uncomfortable, sit on a cushion or yoga block to elevate your hips and reduce strain.
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