Sit on a chair with the soles of your feet resting on the floor and your arms resting by your side.
Feel the contact area between your sitting bones and the chair.
Surrender the weight of you pelvis to the chair.
Allow your spine to lengthen through the top of your head.
Then soften your spine and allow it to find its natural balance line without lifting your shoulders.
Slowly bend your upper body to the side without losing the balance of your pelvis and feet.
Feel the movement moment by moment without straining to the end position.
Effortlessly come up again and repeat to the other side.
Integrate breathing.
Exhale while bending to the side and inhale while coming up.
You can add an "M" -sound during the exhale to deepen the grounding and release unnecessary tension of the body.
