Sit with legs extended. Visualise imaginary boat oars. Hold the oars with fist and thumb inside. Start rowing your boat by lowering back towards the mat, then bending forward with exhalation. Move back as you inhale. Repeat.
Stretches spine, shoulders, hams, and groins.
Strap around outer feet. Bend knees. Hold ankles (instead of toes). Folded blanket below knees or buttocks.
Back injury.
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