Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with hips back toward heels. Exhale, lowering your torso onto your thighs, resting your forehead on the floor or a support. Relax arms alongside your body, palms up. Breathe deeply and hold for 30-60 seconds. To release, press hands into the floor and slowly lift.
Actively relax your shoulders away from your ears to release tension and promote a more open chest. Lengthen your neck by gently drawing your chin towards your chest, maintaining a neutral spine throughout the stretch. Focus on deep, diaphragmatic breathing, directing your inhales towards your lower back to encourage relaxation and further deepen the stretch. Surrender to gravity, allowing your body weight to gently pull you deeper into the pose, avoiding any forceful movements. Orienting your palms upward helps to open the chest and encourages a sense of receptivity and calm.
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