This simple seated exercise is based on Joseph Pilates' principles of healthy spine alignment and the importance of breathing and body posture.
Step 1: Sit tall in your chair with your feet on the ground and shoulder-width apart.
Step 2: With your arms straight, clasp your hands together and place them between your knees.
Step 3: Inhale as you curl your chin to your chest.
Step 4: Slowly roll your body down between your knees until your hands touch the floor.
Step 5: Reach out and forward and exhale as you roll your spine - one vertebra at a time - back up to the starting position.
Step 6: Repeat ten times.
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