The Saw pose is a flexibility stretching exercise for back, spine and hamstrings. The pose trims your waistline, eases lower back tension, stretches your hamstrings and increases the flexibility in your spine.

Step by step

1. Sit on your mat with your legs extended a little wider than shoulder-width apart and your feet flexed

2. Life your arms out o the sides of your body, palms facing down

3. Inhale as you lengthen your spine and lift the crown of your head toward the ceiling

4. Exhale as you rotate your torso to the right, round over, and reach your left hand past your right pinky toe

5. Stretch your right hand behind your back, with your palm up

6. Count to three

7. Inhale as you lift your spine back to the starting position

8. Repeat on the other side

9. Complete three sets or do the entire exercise 6 times

Watch for:
* Always lift your ribs away from your hips and grow tall in your spine before beginning a rotation
* When rounding over, move your ear toward your opposite knee
* Slide the pinky of your front hand along the outside of the opposite pinky toe
* If you have lower back issues, check with your doctor or practitioner before doing any twisting

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Bassam Younes

Bassam Younes is a certified holistic counselor, transformational coach, and speaker. He has been teaching meditation for seven years.

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