Open Book

Step 1. Basic exercise

Step 2. - Focus: enhances thoracic mobility and

Step 3. spinal segmentation while opening the shoulders and chest.

Step 4. - **Position:**kneeling on the floor with your right side facing a wall. Hips are square and stable, with the right knee down and the left foot forward. Lengthen your spine and align your head comfortably.

Step 5. Begin with your arms relaxed and open in front of your chest, palms

Step 6. facing each other and hands apart.

Step 7. - Inhale

Step 8. to initiate the movement, allowing your left arm —the one farther from

Step 9. the wall— to open outward and backward. Lead the twist from your thoracic

Step 10. spine, rotating your upper back progressively while keeping your pelvis

Step 11. still.

Step 12. - Exhale as you complete the rotation, guiding your left hand

Step 13. toward the wall as your gaze follows your hand.

Step 14. - Return by inhaling and

Step 15. slowly bringing your arm forward, reversing the spinal rotation segment

Step 16. by segment.

Step 17. - Repeat on the opposite side.

Step 18. Progression

Step 19. - **Position:**kneeling on the floor with your right side facing a wall. Left knee down and right foot forward.

Step 20. - Before the basic exercise: inhale, exhalewhile moving the right arm along the wall with a circle upwards and backwards, inhalewhile bringing back the arm.

Step 21. - Basic exercise.

Step 22. - Repeat on the opposite side.