Part 1: Spinal Articulation and Mobility
Exercise 1: Spinal Roll-Up and Down
Instructions:
Inhale to prepare, then exhale and slowly roll up, reaching the arms forward, keeping the C-curve.
Inhale at the top, exhale as you slowly roll back down.
Repeat, focusing on each vertebra as it moves down to the floor.
Option: If you need extra support, bend your knees and keep the C-shape.
Focus: Feel the connection of your back to the Earth, engage your inner thighs, and notice the sensation in your hips and legs.
Part 2: Twists and Lateral Flexion
Exercise 2: Twists with C-Shape
Instructions:
Inhale to center, exhale and gently twist towards the left.
Inhale back to center, exhale and twist to the right.
Repeat three more times on each side.
Focus: Engage your core and lengthen through the spine while twisting. Keep the breath fluid and controlled, allowing the ribs and hips to soften into the movement.
Part 3: Side Bend Stretch
Exercise 3: Lateral Side Stretch (With Block)
Instructions:
Place a block on the right side. Inhale, then exhale and reach your left arm to the right, stretching as far as comfortable.
Inhale back to center, exhale and reach again.
Repeat six times, focusing on elongating the side body.
Focus: Feel the stretch along your ribcage, and connect your breath to the movement. Keep your core engaged and the hips aligned.
Part 4: Hip and Spinal Mobility
Exercise 4: Rolling Over (With Block Between Feet)
Instructions:
Start by placing a block between your inner arches. Legs up in the air, bend your knees if needed.
Inhale, preparing to roll up. Exhale and gently roll your hips over, keeping your feet flexed.
Roll back down slowly, vertebra by vertebra, while squeezing the block with your inner thighs.
Repeat, focusing on smooth, controlled movement.
Focus: Engage the core and legs, and maintain fluidity in the movement. Focus on the length in your spine as you roll.
Part 5: Twist and Gentle Stretch
Exercise 5: Supine Twist with Block (Right Side)
Instructions:
Place your pelvis on the block. Let your legs move gently to the left and then twist your chest open to the right.
Inhale and guide your top leg (left) towards the right side slightly. Exhale and soften into the stretch.
Repeat a few times, exploring subtle adjustments to deepen the twist.
Focus: Breathe deeply into the ribs and feel the opening in your chest. Move within your range of motion.
Part 6: Supine Stretch (Left Side)
Exercise 6: Supine Twist with Block (Left Side)
Instructions:
Move your weight to the right hip, and let your legs move gently to the right.
Open your chest to the left, allowing your top leg to move towards the right.
Repeat the breath-guided movements as before.
Focus: Deepen your twist with each breath, allowing your body to release tension.
Part 7: Hip and Core Release
Exercise 7: Happy Baby Pose
Instructions:
Bring your knees toward your armpits and hold the inner arches or outer edges of your feet.
Gently pull your knees down towards the floor while keeping your feet flexed.
Alternate legs if desired.
Focus: Focus on relaxing into the pose, allowing the pelvis to settle and the spine to lengthen with each breath.
Part 8: Restorative Stretch
Exercise 8: Reclining Butterfly (Supine Butterfly Pose)
Instructions:
Bring the soles of your feet together, letting your knees fall open. You can place props under your knees or hips for extra support.
Breathe deeply into your belly and chest, allowing your body to soften.
Focus: Let the breath deepen and explore subtle movements in the pelvis to release tension in the hips and inner thighs.
Part 9: Closing
Exercise 9: Seated Stretch (Spinal Flexion)
Instructions:
Sit in a comfortable seated position. Inhale to lengthen your spine, exhale to round forward.
Reach your arms to the left side, and then the right side, guiding a gentle spinal twist.
End by returning to a seated position and placing your hands at your heart, tuning in to your body.
Focus: Bring awareness to your breath and spinal alignment, feeling grounded and centered.
