Sit tall with back straight and legs crossed naturally in front of you. Place your palms on the floor in front of your legs.
Allow the spine to curve naturally as you walk your hands forward, relaxing the head and neck. Relax the shoulders down.
Breathe deeply and hold for 10-30 seconds.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. To reduce the intensity of this stretch, don’t walk hands as far forward and/or keep your back straight with your head lifted.
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