1. Seated Forward Fold (3 minutes)
   1. Sit on the floor and flex forward reaching for the calf/legs/feet/toes/feet.
   2. May sit with pillow on bottom for comfort.
   3. Total 3 minutes while take deep belly breaths (or count 100 breaths).
   4. Benefit includes a myofascial release with gentle stretch.
   5. Increase reach by 4.2 inches and flexibility, 52% reduction in back pain.

1. Nejiri Pose: Lying Spinal Twist (3 minutes)
   1. Lay on your back, shoulders on the ground and with arms forming letter “T”.
   2. Twist legs with pelvis rotation to one side
   3. May keep pillow between the knees or the floor.
   4. 90 seconds minimum both sides.
   5. Breathe into the stretched side of the ribs (top side).
   6. Disc decompression creates space and fluid in the disc.
   7. 71% feeling taller/upright and improved movement quality.

3. Neko Ushi Flow:  The cat-cow undulation (2 Minutes)

1. 1. 1. 1. Get on your hands and knees. Towels for the wrists if needed to reduce strain.
         2. During inhalation, let belly drop toward the floor and lift your chest and tailbone. (cow position).
         3. During exhale, round spine toward the ceiling (angry cat).
         4. Back and forward for 2 full minutes with rythmic breathing.
         5. Helps segmental spinal movement.
         6. Increase CSF fluid to replenish overnight.
         7. Reduced morning stiffness 67%, 44% improved sleep.

4.  Kaiten Movement: Ankle and hip circles (2 minutes)

1. 1. Lay in bed or floor on your back.
   2. 10 ankle circles clockwise and 10 counterclockwise (or spell alphabet).
   3. Hip circles with knee flexed: 5 circles clockwise and counterclockwise.
   4. Use your arms to guide hip movement.
   5. 73% fewer falls, reduced knee pain 41%.
   6. 45% more hip rotation, more flexibility.

5.   Kabe Ashi Age: Wall legs elevation (5 minutes)

1. 1. Lay on the floor and prop both legs up against a wall.
   2. Hold this position for 3-5 minutes with deep breathing.
   3. Buttocks should be about 6 inches from the wall, knees not perfectly straight.
   4. Folded blanket under hips/spine increases drainage effect.
   5. 95% lymphatic drainage. Decompression spinal discs and traction.
   6. 43% more synovial fluids in joints, 64% less morning stiffness, improved sleep quality 52%.