Saw Pilate

1. Starting Position:
- Sit on your mat with your legs extended in front of you.
- Spread your legs wider than hip-width apart, keeping your feet flat on the floor.
- Sit up tall with your spine straight and shoulders relaxed down away from your ears.
- Extend your arms out to the sides at shoulder height, parallel to the ground.

2. Movement:
- Inhale deeply to prepare. As you exhale, rotate your torso to the right, reaching your left hand towards your right foot.
- As you reach, keep your opposite arm extended out to the side, maintaining length in your spine.
- Imagine an axis running down your spine, allowing your shoulders and hips to stay level as you twist.

3. Stretch and Hold:
- When you reach towards your foot, hold this position briefly, feeling the stretch along your spine and hamstrings.
- Ensure your head follows the direction of your reaching arm, maintaining alignment.

4. Return:
- Inhale and slowly roll back up to the starting position, returning your torso to center.
- Repeat on the opposite side: rotate to the left, reaching your right hand toward your left foot.

5. Repetitions:
- Perform 5-8 repetitions on each side, focusing on controlled movements and deep breathing throughout the exercise.

6. Tips:
- Avoid rounding your back; keep your spine long and tall.
- If you feel any strain, reduce the distance you reach and focus on alignment.

This exercise is great for improving flexibility, spinal mobility, and core strength.