Movement · Morning Mobility
Forward Fold
Cool-Down · Move 7 of 9
Why this one
Letting the head hang lengthens the whole back line, spine, hamstrings, and neck, and sends a wave of fresh blood toward the brain to help you wake.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Tuck your chin and slowly roll your spine down toward the floor. Keep a generous soft bend in your knees. Let your arms and head hang heavy, and gently shake out your neck.
Keep in mind
Soft knees protect your low back.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →