Somatic Spirals For The Spine

Restore ease and freedom through your spine with this gentle somatic movement practice. Using diaphragmatic breathing, pelvic tilts, spinal waves, ribcage circles, and flowing shoulder movements, you'll improve spinal mobility, release built-up tension, and reconnect with the natural rhythm of your body. These slow, mindful movements help calm the nervous system while encouraging greater flexibility, better posture, and effortless movement. Finish feeling grounded, energized, and more at home in your body. If you liked this practice, please see the extended version: 'Full Body Somatic Spirals'.

Transcript

Standing up straight. Feet hip-width apart. Feel the floor underneath the feet. Distribute your weight evenly between the right and left. And start to breathe into your diaphragm. Feeling the belly expand to the front and sides with every inhale. Moving the attention to the hips. Bend the knees. And tuck the pelvis under, Curling the tailbone. Move the pelvis back. Arching the back. And bring it forwards. And back. A smooth motion. Rocking the pelvis. Keeping the knees bent and relaxed. Breathing deeply as we warm up the hips. Feel each vertebra in the lower spine. Moose. As you curl and arch. Feel the glutes activating as you tuck that pelvis. And now. Spread the feet apart a little wider. And we're going to move the hips in a circle. And see if you can keep the chest and head. Completely still in place. Isolating just the hips. Keeping the knees nice and relaxed. Avoiding locking them into a straightened position. And notice this contrast. Between the still upper body and the fluid lower body. Make these circles slow and smooth. Breathing down into the belly. And change directions of the circle. Feel how this movement stirs the hip joints inside the socket of the pelvis. Feel how the lower back is moving. And notice how good it feels. Once again, Unless you are. Dancing a lot. Or taking some other kind of class. We do not move our bodies. In these circular movements very often. And come back to the center. Bring the feet in just a little. And let's move up to the ribcage. This time we're going to keep the pelvis to the feet. And we're going to move just the ribs. So see if you can move them in a circle. Moving the ribcage back. To the side, To the front. Allowing the spine to curve and arch with it. And once again, We almost never. Moving this circular way through the ribcage. So explore this movement. Feel the motion in the ribs. Opening of the chest. And notice how the shoulders move along as well as you do these circles. And draw the circle the other way. This movement really feels like you're lubricating the spine. And breathe here. Enjoy the feeling. Beautiful and come back to center. Feel how the energy is circulating. Through the body. Rising up from the lower body. Up into the chest and the head. And we're going to continue to bring that energy up. I'm moving. The shoulders in circles. Bring one shoulder back in a circle. And when it reaches the starting point, They bring the other shoulder back in a second. And start to alternate this movement. Letting the rib cage rotate. Swimming the shoulders back. Keeping the head still towards the front. Isolating the shoulders and the ribcage. And feel the muscles in the back activate. As you pull the shoulders back. And breathe. It really feels like you're swimming through the air. And we can start to add in some arms. Like you're doing a backstroke. Keeping the elbows bent. And now come back to center. We're going to end this practice. With walking. First. Start to pace in a circle. Small circle or big circle, Whatever your space allows for. Feeling the floor beneath the feet. And now start to incorporate. A circular movement. Anywhere else in the body. You may want to circle the wrist. The elbows. Or the whole arm, Just like we did. Or you may want to circle the shoulders. This is your time to play. And explore any other circular movement. Noticing all of the possibilities. And as you do this, As you flow through these movements. Let's Any emotions you feel, Show through your face. So for me, That's definitely through a soft smile. And now begin your circle the other way. Exploring circles and spirals with the body. Really feeling how the energy is flowing through the entire system. Finish the last round. And come back to your center. We've brought all of that energy up. And now we're going to circulate it back down. Inhale and bring the arms all the way up I'll put that in. What? As you draw the hands down to the chest. Inhale, Arms up. Exhale, Pull it down. Inhale up Exhale down. Do this a few more times at your own pace. Last one. Place the hands. In the space below your belly button. Right over the lower energy centers. Keep the eyes closed. Feel the warmth of the hands on the skin. Feel how the shoulders have relaxed down away from the ears. How the face and jaw is completely relaxed. How the mind is clear. Using movement. You've melted the thoughts and worries away. And notice how easy it was to shift into this state. Breathing deeply. Feeling the energy grounded through the feet. Feeling good. Stay here for as long as you need. And carry this feeling of peace with you. Throughout the rest of your day. Thank you so much for practicing with me.