Purpose

Relieves lower back compression. Warms up the spine. Creates rotational movement at the hips.

Movement

1. Sit on the edge of a chair, feet hip-width apart, knees over ankles, feet flat on the floor.
2. Inhale, lifting your arms.
3. As you exhale, lift your chest, hinge forward at the hips. Release over the chair.
4. As you inhale, lift your arms and chest first, then return to seated position
5. Exhale, dropping your arms.
6. Repeat three to five times.

Stay

1. Hold in down position for five to seven breaths.
2. Breathe into the spine.

Key Points

• Arch your back (chest lifted) as you move down.
• Release your head, neck, and shoulders completely at the bottom.
• When you inhale, first lift your chest (spine arches), and then come up