Ragdoll Fold: Let the Spine Hang
With the knees well bent, a forward fold becomes a rest rather than a hamstring test. Letting the upper body hang lets the back muscles let go.
This tip is scheduled for Thursday 24 December 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand with the feet hip-width apart and bend the knees generously.
- Fold forward and let the upper body hang over the thighs.
- Hold opposite elbows and let the head be heavy.
- Sway gently side to side, or stay still for 5 to 8 breaths.
- To come up, bend the knees more and roll up slowly, head last.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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