Benefits:
- improved spine mobility
- improved flexibility of the back- and hamstring muscles
- improved ability to engage in spinal rotation
Method:
Sit with your legs stretched forward along the mat, slightly wider than hip-width.
Raise your arms to shoulder height (keep your shoulder blades down) as you inhale to prepare. When you exhale, scoop and hollow the belly to engage your core muscles and twist as far as you can toward your right without moving your hips. Roll over and forward as you reach your left hand towards your right foot. You can also make 3 gentle “sawing” actions to further stretch your muscles.
It’s not just about how far you can reach with your hands, it’s about keeping your hips quiet and your legs still.