Movement · The Original 10
Spine Stretch Forward
The short answer
Decompresses the vertebrae and stretches the deep back. Sit tall, legs extended a little apart; peel the spine forward and reach between the feet while hollowing the belly.
8–10 reps
Breath, Inhale to sit as tall as possible · Exhale to round forward and reach
How to do it
Sit tall, legs extended a little apart; peel the spine forward and reach between the feet while hollowing the belly.
Breath: inhale to sit as tall as possible; exhale to scoop the abs and peel forward.
Be mindful
- If you can’t sit directly on the base of the pelvis with the legs extended, bend the knees to find proper placement.
- Knees stay parallel at all times.
- Send energy through the heels.
Modification
Sit on a folded towel, or soften the knees, to sit tall with the legs long.
Move 7 of 10
The practice beneath it all
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place, the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today, a daily practice that aligns you before the day pulls you a dozen directions.
- Companion, a place to process any feeling, even the happy ones.
- Pages, a soft place to set your thoughts down and out of your head.
- The House, rooms of calm to step into, whenever you need one.