This is a great exercise to lengthen the spine and hamstrings. It is important to use the breathe throughout.

Preparation: Stand on the centre of the resistance band in parallel. Grab the ends with each hand and wrap the hands to increase the tension.

Steps:

1. Tuck the chin toward the chest and roll down the spine, lengthening the arms upward.
2. Roll up and open the chest.
3. Perform one upper body circle in each direction.
4. Tuck the chin, roll down again and bend the knees. Place the hands behind the body to sit with the legs extended forward.
5. Fold the body forward as the arms reach back.
6. Return to sitting, bend the knees with the feet flat on the mat.
7. Release some tension from the band, place the hands behind the hips and lift the pelvis, expanding through the front of the body.
8. Lower the pelvis and repeat the forward reach and the lifted position.
9. Lower again, sit with legs extended, and reach forward once more.
10. Roll down to lie on the mat and bring the legs to 90°.
11. Release one leg from the band and pull the other leg toward the body.
12. Switch legs and repeat.
13. Place both legs back into the band and lower them to finish.

Focus:

keep the hips over the legs and try not to hinge back as you roll forward.