This whole practice is done in standing. We play with forward folds - using the spine and then just the hip joint. Both are needed. We are refining the movement of hip flexion. If that range of motion in the hip is lost, forward folding goes into the low back. We connect the feet and pelvis with some ball work and specific big toe joint movement.

This video is good for connecting the feet to the hips. Creating better forward flexion at hip so bending over and crouching first utilizes available movement at the hip joint so there is less strain on low back.

You'll need: Soft massage ball, strap, wall or back of chair for support, small hand towel