Part 3/9:
Following our opening, we transition into the Spinal Flex, a vital movement designed to awaken and stretch the spine. Here, seated comfortably—whether in a cross-legged position or a diamond shape—we breathe in and arch the back, then exhale and round the spine back, repeating this process rhythmically. Participants are encouraged to maintain this movement for about a minute, focusing on powerful, sharp exhales through the nose while engaging in tactile connection by gripping the shins to stabilize the lower body.