Seated Forward Fold

For many of us, the forward folding pose may not be the best idea.  If you have back issues, or osteoporosis, the full bend folding in half may compromise the health of your spine.  But, with modifications, you can receive the benefits of a relaxed stretching of the back.

Sit towards the front of your chair.  Bring your feet wide so that they are in line with the legs of the chair.  Bring your hands to the tops of your legs.  Take a deep breath in, lifting the spine.  On the exhale, slowly bend forward keeping the spine elongated.  Bend as far forward as you can comfortably while keeping the head in line with the spine.  Stay here for a breath or two.  Then, take another deep breath in and on the exhale, slowly lift yourself back into the seated position.  Repeat once or twice more.  To finish up, slowly make large circles with your torso as if you had a hula hoop around your waist.  Make several circles in one direction.  Switch sides.  Slow down the circular movement.  Be still.  Take a nice big breath in and out.  Ahhhhh!  Namaste!