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Seated Forward Bend (Hamstrings and Spinal Alignment)
- Sit with both legs straight and close together.
- Bend both knees slightly and place the stick at the center of your feet.
- Inhale and straighten your legs. Exhale as you fold forward, aiming to touch your forehead to your knees.
- Hold for five breaths, engaging your leg and back muscles.
- Inhale to lift your head and exhale to release with control.
- Helpful for lower back pain and tension.
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