Seated Forward Bend

1. Sit with legs extended straight in front, feet flexed, toes pointing up.

2. Sit up tall, engaging core and lengthening through the spine.

3. Inhale and raise arms overhead, creating length from hips to fingertips.

4. Exhale and hinge forward from hips (not waist), keeping spine long.

5. Reach hands toward feet, shins, or ankles, wherever you can comfortably reach.

6. Keep chest open and shoulders relaxed, avoiding rounding the upper back.

7. With each inhale lengthen the spine; with each exhale deepen the fold slightly.

8. Hold with steady breathing, then inhale to slowly rise back up.

9. Use a strap around feet if hamstrings are tight.