This classic facilitates the rotation and lengthening of the spine. It's done lying on the back and in coordination with breath, an often calming rhythm. Standing before and after shows results.

Improve manual dexterity, mobilise and clarify hands, fingers and thumb. Imagine taking a huge pinch of salt for a recipe. Explores moving fingers, thumb towards each other in various combinations

At completion of a Back workshop I taught this series of moves which can make a nice 5-minute daily loosen-up. (Takes about 9 minutes to learn, but becomes a 5-minute routine.)

Make sure you are comfortable; use supports if necessary. If you have any pain or difficulty, just imagine the movements. Do not push into the pain. Rest frequently.

Lying on back, then raising the spine, experimenting with movements of the pelvis to free low back and hip tension. May also improve symmetry of the shoulder blades and spine.

Visualizations of the shoulder, hip and sternum and strings which pull from various places. A calm, gentle lesson rich with opportunity to explore internal sensation.

Effects breathing, posture, flexibility, range of motion, coordination, self-image, reduces pain and increases vitality

Exploring different ways the feet make contact with the ground in standing, sitting and lying on the back.