Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Exhale, drawing belly button to spine. Sit back into your glutes, rounding your spine. Fold forward, extending arms forward (palms on floor) for an active stretch or resting them alongside your body. Lower your forehead to the mat and breathe deeply.
To deepen the stretch, round your spine vertebra by vertebra, focusing on each segment as you fold forward. Actively engage your core by pulling your navel inward on each exhale, which will help protect your lower back and increase flexibility. If performing the active variation, firmly press your palms into the floor to stabilize your shoulders and prevent them from rounding forward. Consciously relax your shoulders away from your ears to release tension in your upper back and neck. Visualize your breath expanding into your lower back, promoting relaxation and increasing the stretch in that area.
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