: Lie back, keep your arms at your sides (or above your head for a deeper stretch), and breathe deeply and evenly.
: Start with 2–3 minutes to allow your body to adjust. CHI MACHINE
: Sit and align your spine with the center of the machine. Place your ankles securely into the padded cradles. Set the Timer : : Lie back, keep your arms at your
: Slowly stretch your spine and hips, roll to one side, and use your hands to push yourself into a sitting position. : Lie back