3-Minute Mindful Movement Practice to Nourish Your Spine

  1. Dynamic mountainTo start, separate your feet hip-width apart. Inhale and reach both your arms forward and overhead. As you exhale, reach your arms out to the sides and down. Repeat this movement for 3 breaths.
  2. Downhill skier stretchInhale and reach up again. As you exhale, bend your knees slightly and place your hands on your knees like a baseball player. Take a deep breath in and out. Then, keep your knees bent as you reach your arms back behind you. Hold this for another breath in and out. As you inhale again, sweep your arms forward and up into a small backbend. Repeat for for 3 breaths.
  3. Side swaysBring your arms overhead as you inhale. Exhale and sway to your right, reaching over your head with your left hand. Inhale and come back to the center, and as you exhale, reach your right hand over to the left. Inhale and reach both of your arms up together. Repeat this for 3 breaths.
  4. Standing twistsOnce more, sweep your arms overhead as you breathe in. Exhale and twist to the right, reaching the left arm forward and the right arm backward. Bring both arms down to touch your legs. Inhale and bring your arms all the way up. Repeat for 3 breaths. To finish, keep your arms overhead, stretch as high as you can, and breathe into the stretch. Finally, release your arms down to your sides.