Form cues
- Keep spine long
- Point toes up
- Lead with chest
- Don't round lower back
Exercise
Seated Wide Angle Pose Sequence
Back, body weight
A sequence of stretches performed in a wide-legged seated position to improve hip, hamstring, and lower back flexibility.
Target: adductors. Also works: hamstrings, erector spinae, gluteus maximus.
Steps
- Sit with legs extended wide apart.
- Keep knees and toes pointing upward.
- Sit tall and hinge forward at hips.
- Walk hands forward, maintaining flat back.
- Hold stretch or gently move side to side.
Common mistakes
- Letting knees roll inward
- Rounding back excessively
- Pushing too far
Breathing
Inhale to prepare, exhale as you stretch forward.
In the app, search for Seated Wide Angle Pose Sequence and add it to a workout.