Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with knees bent, soles of feet together, heels close to your pelvis. Let knees fall open. Hold your feet or ankles. If needed, elevate hips on a towel or block. Engage your core, lengthen your spine, and roll shoulders back. Hinge at the hips, extending arms forward past your feet, keeping your spine long. Feel a stretch in your inner thighs, groin, and lower back. Only fold as far as your spine remains neutral. Hold for 3-5 breaths, knees relaxed. Slowly return to upright, engaging your core to roll up vertebra by vertebra.
Hinge from your hip crease, maintaining a long, flat back Allow gravity to guide your knees, avoiding forced lowering Extend your arms while keeping your neck aligned with your spine Breathe deeply and steadily throughout the movement Engage your core to slowly roll back to an upright position
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