Seated Spinal Circles

Setup

• Sit on a mat with your legs crossed in a comfortable position.

• Place your hands on your knees to maintain stability.

Movement

• Start by leaning your torso forward, hinging at the hips while keeping your spine straight.

• Begin a circular motion by leaning toward one side, moving your torso back, and then toward the opposite side.

• Imagine moving your ribcage around your pelvis as you complete the circle.

• Keep your shoulders relaxed and maintain a consistent, controlled depth throughout the movement.

• Perform the rotations for the specified time or number of repetitions in one direction before switching to the opposite direction.