Practical Benefits: Warm up the hamstrings, reduce the risk of injury from sudden movements, and reset the spine.
Technique:
1. Feet together, back flat, and (option 1) hands pressing into shins or (option 2, for more flexible individuals) fingertips on the ground.
2. Pull chest forward while pressing abdomen toward the ground.
3. Keep neck in line with the back; parallel to the ground.
4. Hold for 5 - 15 seconds. It is usually employed as a transition.
Tips: Generously bend your knees to flatten your back. Use a mirror to figure out what it feels and looks like to have a flat back.
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