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.
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 8 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.