Spinal Twist Activation
Materials Needed
Feeling
Bored
How to Do It
Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height. Twist your torso to the right, allowing your left arm to come across your body. Return to center and then twist to the left, letting your right arm come across your body. Continue alternating sides, gradually increasing the speed.
Why It Works
Twisting helps to stimulate the spine and increase circulation, which can help activate your energy and reduce feelings of stagnation and apathy.
Guided Practice
Sit comfortably on the floor with your legs crossed or extended out in front of you taking a few deep breaths, allowing your spine to lengthen and your shoulders to relax. As you breathe in, imagine energy moving up your spine, and as you breathe out, visualize a gentle twist releasing any tension.
On your next inhale, reach your right arm up to the sky, feeling the stretch along your side body. As you exhale, gently twist to the right, placing your right hand behind you and your left hand on your right knee. Feel the twist in your spine, the rotation through your torso, and the grounding of your sit bones into the floor.
Focus on the sensations in your spine as you hold this twist. Notice the stretch and engagement from your lower back up to your neck. Feel the breath moving into the twist, perhaps a sense of constriction on the inhale and a release on the exhale. Stay with these sensations, observing how they change with each breath and twist. Allow yourself to go deeper into the twist with each exhale, feeling the rotation through your vertebrae.
As you hold this position, become aware of any emotions or thoughts that arise — maybe a feeling of being stuck or a sense of release and freedom. Notice where these emotions settle in your body — perhaps a tightness in your lower back or a lightness in your chest. Stay with these feelings, letting them inform your awareness of your own flexibility and boundaries.
When you feel ready, gently release the twist, returning to a neutral spine. Take a few deep breaths, noticing the sensations in your body — perhaps a sense of balance, a deep stretch, or a newfound flexibility. Repeat on the other side, following the same steps. Notice the difference in sensations between each side, allowing yourself to explore any imbalances or areas of tightness. Gently open your eyes and carry this sense of alignment and balance with you into your next activity.