Seated Forward Reach to W Pose

Seated Forward Reach to W Pose Stretching

Positioning

1. Starting Position: Sit on the floor with your legs crossed or in a kneeling position. Ensure that your back is straight and your shoulders are relaxed.
2. Hand Position: Extend your arms forward, reaching out in front of you, palms facing down.

Movement Instructions

1. Forward Reach: Inhale deeply and as you exhale, gently lean forward from your hips, extending your arms out in front of you as far as comfortable. Aim to keep your back straight during this movement.
2. Hold the Stretch: Hold this position for a few seconds, feeling the stretch in your back and shoulders.
3. Return to Start: Slowly return to the starting position while inhaling. Bring your arms back towards your body and sit up straight.
4. Transition to W Pose: Bend your elbows and bring your hands towards your chest while keeping your elbows at shoulder height, forming a "W" shape with your arms.
5. Hold and Breathe: Hold this W position for a few seconds, focusing on keeping your shoulders relaxed and your chest open.
6. Repeat: Transition back to the forward reach and then back to the W pose for several repetitions.

Tips

- Focus on your breathing throughout the exercise to enhance relaxation.
- Do not force any movements; only stretch as far as feels comfortable.
- Make sure to keep your core engaged for better stability.