Begin seated on the mat with your legs extended in front of you.
Bend your right knee and place your right shin parallel to the front edge of your mat.
Bend your left knee and stack your left shin directly on top of your right shin, aligning your knees and ankles.
Flex both feet to protect your knees and ensure that your shins are parallel, forming a square shape.
Inhale deeply, lengthening your spine upwards, and as you exhale, gently fold forward from your hips, keeping your back straight.
Place your hands on the floor in front of you for support and allow your head to relax down.
Maintain an even and steady breath, focusing on releasing tension in your hips with each exhale.
To exit, slowly walk your hands back towards your body, gently lifting your torso upright, and carefully release your legs back to the extended position.
Benefits
Increases flexibility in the hips and groin area.
Helps in reducing tension and stress while promoting relaxation.
Improves posture by elongating the spine and opening the chest.
Enhances body awareness and mindfulness through focused breathing.
Aids in alleviating lower back pain by stretching and releasing tight hip muscles.
