This stretch targets the spine, shoulders and hamstrings which can reduce risk of injury, decrease back pain and improve posture. It is also known to stimulate specific organs, improve digestion and reduce stress.
Starting position. Sit on the floor with your legs straight out in front of you.
Inhale and reach your arms up to the ceiling. Exhale and begin to bend forward gently by hinging at the hips, and bring your belly down to your thighs. Grasp your feet, yoga strap or towel, keeping your spine long. Take another breath and, as you exhale, see if you can bring your upper body even closer to your legs. Hold for 15 to 30 seconds.
Relax, and then repeat with the other leg. Repeat this cycle 2 to 4 times
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce.