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The Warm Up: Spinal Rotation


Starting position Side-lying on mat, hips and knees flexed. Arms extended forward on mat at shoulder-height, palms together.
Inhale reach top arm toward ceiling.
Exhale continue to reach arm out to side, allowing upper torso to rotate and front of chest to open and face ceiling.

Inhale breathe into side of rib cage.

Exhale stay.

Inhale breathe into side of rib cage.

Exhale engage abdominals and rotate torso back to starting position.

Complete 2–3 repetitions on each side.