It is essential to move the spine in all major directions on a daily basis. This includes moving through extension and flexion, but also moving laterally and rotationally. Do not forget about lateral movement, and do not forget about the side body.

Begin about an arm’s length away from the tree, with the side body facing the trunk. The hand of the inside arm should be planted on the tree. On an inhalation, raise the other arm over your head — getting as much length as possible through the fingertips. On an exhalation, side bend towards the trunk of the tree. If you have the flexibility, you can even bring both hands to the trunk. However, do not force this. Length is most important here. Side bend as if you were going up and over a giant barrel — not through it. Practice for a couple of breaths on each side.