A fluid, strong spine can help you feel comfortable and more at ease. In this customizable practice, you are encouraged to take each pose slowly and modify as needed. Start with seated twists, move through cat/cows, and then learn how to move your spine in a wave-like motion from plank to down dog. Enjoy lunging twists and heart openers before settling down for static, resting poses, still targeting the muscles around your spine. End in a propped-up savasana, feeling free through your back and ready for the rest of your day.
Props: block, bolster