This movement is called upper back stretch.
We will be taking three deep breaths.
Let's begin.
Make sure that you're seated comfortably.
Shoulders relaxed, knees more than hip width apart while seated.
Noticing if you have any tension in your pelvis, if you're
tilting forward or backwards.
And if there's any tension there, notice your feet grounding to the ground.
Take a deep breath here before we start the stretch, just to bring some awareness.
Inhale, and on that exhale, notice where you start feeling resistance
before you start feeling pain.
And as you forward bend, relax and surrender to the stretch.
If you need to and your chest hasn't touched your knees, use your hands to
brace or to support you because you should not feel any pain during this stretch.
And round your upper back on that exhale or it's a very long exhale here.
And then take a deep inhale in.
Feel the space between your shoulders on your back.
Expand on this inhale in the forward position.
Exhale to soften.
Notice if you can still bend a little bit more forward now on the exhale.
Inhale deeply.
Notice if you can relax your neck on this inhale.
Allow the shoulder blades to spread apart on the inhale in
this rounded forward position.
Exhale, see if you can bend at the hips just a little bit more.
See if your chest can get closer to your knees or if your hands touch the ground.
Inhale again, deeply as you can.
It's the last one.
Notice if there's a place you can release tension in the neck or in the shoulders.
Exhale, soften in that position.
See if there's a deepening of the stretch from the hips.
Inhale with your hands to support you.
Walk your hands up your legs to come back slowly.
Noticing how you feel and don't come out of the stretch too
quickly or you've been inverted.
Once you're sitting upright and your hands are at your thighs,
inhale and blink your eyes open.
That is the end of this exercise.
Thank you for joining us, and we hope that you explore more exercises with us.