Forward Fold
The Forward Fold, a standing stretch, unwinds tension in the spine, glutes, and hamstrings while fostering hip and leg flexibility. [3]
To execute this pose, stand with your big toes touching and heels slightly apart. Bring hands to hips, folding forward at the hips, releasing hands toward the floor or onto a block. No worries if your hands don’t reach the ground; the key is to go as far as comfortable. Bend knees slightly, soften hips, and allow your spine to lengthen. Tuck your chin into your chest, letting your head fall naturally. Stay in this pose for up to 1 minute.
Picture the act of folding forward as a graceful bow, a symbolic acknowledgment of your body’s need for release and flexibility. As you breathe into this pose, feel the cascade of relaxation from your head to your toes, a mindful journey toward enhanced spine health.
Cat-Cow
Cat-Cow pose is a dynamic duo that alleviates tension in your torso, shoulders, and neck, while enhancing blood circulation and spinal mobility. [4]
To initiate this pose, find yourself on hands and knees, weight evenly balanced. Inhale, allowing your abdomen to drop toward the ground as you extend your spine, gaze upward. Exhale, arching your spine towards the ceiling, chin to chest. Continue this rhythmic movement for at least 1 minute.
Embrace the fluidity of this feline-inspired sequence, connecting breath and movement. In the arch of the cow and the curve of the cat, discover a symphony of stretches that ripple through your core.
