Spotlight on: Spine Movement


What it is: A short routine that can be done anywhere to keep your spine healthy and flexible. Students can stand at their desks, or even stay seated if necessary.

Why we love it: The human spine can move in seven directions. But the average person only moves his/her spine in two directions – forward and backward – on a day to day basis. It’s important to regularly move your spine in all its seven directions to keep it strong.

How to do it:

  • Begin by standing tall in mountain pose with hands on hips.

  • Clasp hands in front of you and stretch them overhead.

  • Tilt your upper body to the left and hold, then to the right and hold.

  • Hinge forward at the hips, keeping your back long and reach your clasped hands straight in front of you (do not flop over and touch your toes).

  • Return your hands to your hips.

  • Rotate your upper body to the right, then rotate your body to the left.

  • Drop your hands and reach forward to touch your toes.

  • Repeat two to three times.

Following this short sequence regularly is important for keeping your spine robust. It’s a really great sequence to do with your classroom first thing in the morning, and at the end of the day, before many students go to their athletic extracurricular activities.

For other great yoga and mindfulness tips for your classroom and home, visit www.ZENworksYoga.com. ZENworks Yoga Online has more than 100 yoga and mindfulness videos; subscriptions start at just $9/month or $50/year.