Spine Stretch Forward
Sit up tall vertically on the center of both sitz bones, Lengthening the crown of the head away from the tailbone. Legs are extended in front of you, shoulder width apart and ankles are in dorsiflexion. Arms are lengthened shoulder width apart, reaching toward the feet with palms facing toward each other.
How to do it
Inhale: Sitting up tall from the base of the pelvis, energy flowing through your heels.
Exhale: Engage the abdominals, simultaneously articulating the spine into flexion, reaching the arms toward the feet. Imagine you are rounding over a big beach ball.
Inhale: Feel the deep abdominal connection.
Exhale: Begin articulation of the spine back to vertical, from the tailbone to crown one vertebra at a time. Arms lowering down the thighs.
Repeat 6 - 8 times
Be mindful
- If you are not able to sit directly on the base of the pelvis and have legs extended, you may bend the knees to create proper pelvic placement.
- Knees should remain parallel at all times.
- Remember to send energy through the heels.
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.