Forward Fold & Rock

1. Starting Position:
- Stand with your feet hip-width apart, ensuring your weight is evenly distributed on both feet.
- Keep a slight bend in your knees to avoid locking them.

2. Fold Forward:
- Inhale deeply and as you exhale, hinge at your hips to fold forward. Aim to bring your torso towards your thighs, allowing your head to hang towards the ground.
- Let your arms dangle freely or grab opposite elbows for added support.

3. Engage Your Core:
- Gently engage your core muscles to stabilize your lower back as you rock your body gently forward and backward.
- This rocking motion helps to stretch your hamstrings and lower back.

4. Hold the Position:
- Stay in the forward fold for 15 to 30 seconds, breathing deeply.
- Feel the stretch in your hamstrings, lower back, and shoulders.

5. Rocking Motion:
- After holding, gently rock your body forward and backward. Encourage a relaxing, rhythmic motion.
- Keep your knees slightly bent throughout the rocking for comfort.

6. Returning to Standing:
- To come out of the stretch, engage your core, bend your knees more if necessary, and slowly roll your body up, one vertebra at a time, until you are back in a standing position.
- Once upright, take a moment to breathe deeply and notice the effects of the stretch on your body.

7. Repetition:
- You can repeat this stretch 2 to 3 times, focusing on breathing and relaxing into the stretch each time.

Tips:
- Listen to your body and go only as far into the stretch as feels comfortable.
- If you feel any pain, ease out of the stretch slightly.