Feel free to soften your knees in the dynamic standing forward bend.
^ Rolling up is the safest way to come up in Step 5. If you don't have back problems, you may want to try two more advanced techniques after a few weeks: As you ■ foj 1 come up, sweep your arms out and up from the sides like wings, then overhead.
Alternately, as you inhale, extend your slightly bent arms forward and up until they're parallel with your ears. Then raise your upper back, your mid back, and then your lower back until you're all the way up and your arms are overhead.
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