This is a simple sequence of the 8 main spinal postures and movements that are great to learn and practice as a basis to use for all other postures and movements and also to prepare you for pranayama (breath control). This sequence can be done in pretty much any posture and the movements can be combined as you see in my other videos. If practiced regularly it can make incredible positive changes to your physical health on the outside and inside, your relaxation and energy levels, and your peace of mind.

To view in full screen, press play and click the link in the bottom right corner of the video player.

Practice Tips:

• Even though are lengthening your fingers, they should be able to comfortably move
• Even though you are moving the shoulders away from each other and mostly away from the core (your lower back and navel centre), your neck always feels relaxed and can easily move
• Even though your spine is lengthened (especially in the lower back) you can always breathe naturally into your abdomen.

There are four main principles:

1. Move actively
2. Move from your core
3. Breathe naturally
4. Move fluidly

Your aim should be to lengthen and relax while moving smoothly. Generally always lengthen around your lower back and abdomen before moving anything else. Try to move your spine one vertebra at a time. This practice when done according to your level can really help:

• relieve most peoples back pain
• improve internal organ health
• improve energy levels
• develop core strength

Here is a 3 minute, visually instructed practice video, showing simple fluid spinal movements. The practice can be done anywhere without the need for a mat or any props. This is a safe, accessible and effective practice that is suitable for most people of all ages. Only move as far you can without any sense of discomfort or pain.

To view in full screen, press play and click the link in the bottom right corner of the video player.