A Simple Warm Up for the Spine

a.) Lateral Stretch. Keep pelvis and hips stable. Inhale arms up, elongate the sides of body. Exhale lateral stretch to one side. Keep shoulders and neck relax. Repeat the other side.
b.) Cat and Cow. Exhale rounding back. Inhale press into sitz bones and arch back. Extend heart and face upward. Relax shoulders and neck. Repeat a few rounds.
c.) Spinal Twist. Inhale elongate the sides of body and exhale twist to one side. Relax shoulders and neck as you sustain in twist. Repeat the other side.