How to Get Into It

Begin in a seated position. Press your sitting bones and heels to the mat. Your legs are straight in front of you with feet flexed. Don’t lean back, and make sure your torso creates a 90° angle with the thighs.
Inhale and lift your hands above you, lengthening your spine. Then slowly bend forward, lengthening your abdominals and trying to press your tummy to your hips.
Keep legs straight, but if you feel too much tension in ligaments under your knees – feel free to bend them slightly and stretch the torso and back first.
The key is to fold deeper as you exhale and don’t force your body into the fold. So go slowly and stick to the breath. As you inhale, lengthen the lower back and front torso a bit and fold a little deeper as you exhale.
Stay in the pose for 5-10 breaths. Go up slow without any sudden moves to allow your muscles to adjust.

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