The wide legged forward bend twist is a variation of the last blog post, but with a twist to help loosen the muscles in the spine as well as the shoulders.
Start standing, with your feet hip width apart. Widen your legs so that there’s about the length of one of your legs between them.
Slowly bend forward until your hands are both touching the ground. You can bend your knees if needed, both to reach the ground and to prevent strain on your lower back.
Take your right hand and work to place it on the outside of your left foot. Next, raise your left hand and slide it onto your back, so that the back of your hand is resting above your sacrum. Breathe deeply and try to relax into the pose. If there’s any discomfort, reduce how far you’re stretching until you can comfortably stay in your position.