Seated Wide-Legged Forward Fold
Sit with legs long in front of you. Move legs wide apart. Take hands behind you, lift hips up slightly, and scoot them forward if there's space—there should be more in the heat than normal. Release hands in front of you to the ground and take a big inhale to lengthen through the spine. On the exhale, start to crawl hands forward, keeping spine long. Come as far forward as your body allows with a long spine, then relax head down toward the ground or prayer your hands. Make a pillow with hands and relax forehead to them (pictured). Breathe here for 5 to 10 deep breaths. If after a few breaths, you feel like you can go deeper, slowly come up, take hands behind you, lift hips up slightly, scoot them forward again, and repeat the remaining steps.
Photo: Jon Anderson