Seated Shift Back

Seated Back Shift (Waist)

1. Starting Position:

   • Sit on the floor with your legs extended in front of you.

   • Bring your feet together and allow your knees to drop out to the sides, forming a butterfly position or a "diamond" shape with your legs.

   • Keep your back straight and engage your core.

2. Hand Placement:

   • Place your hands on the floor behind you for support, fingers pointing towards your feet.

   • You can also rest your hands on your knees if that feels more comfortable.

3. Movement:

   • Inhale deeply, elongating your spine.

   • As you exhale, gently lean your torso to one side, shifting your weight while keeping your hips grounded.

   • Reach your opposite hand towards your foot or the floor for an added stretch, feeling the stretch through your obliques and lower back.

   • Hold this position for a few seconds while breathing deeply.

4. Return to Center:

   • Slowly return to the starting position by engaging your core and lifting your torso back to the center.

   • Take a moment to reset your posture.

5. Repeat on the Other Side:

   • Now lean your torso to the opposite side, using the same technique.

   • Hold for a few seconds and breathe.

6. Completion:

   • After completing both sides, return to the center.

   • Take a few deep breaths, allowing your body to relax and settle.

Tips for Beginners:

• If you find it hard to sit in this position, sit on a cushion or a rolled-up towel to elevate your hips.

• Focus on your breath, using it to help deepen your stretches as you become more comfortable.

• Always listen to your body; don’t push yourself into a position that feels uncomfortable or painful.