Nothing will assure youth and mental clarity better than maintaining flexibility of the spine. This set of exercises is a real winner. Breathe only through the nose, both on the inhale and exhale, in all positions.

1.

Tune In

2.

Lower Spine Flex: Sit cross-legged. Hold on to shin of the outside leg. Flex the navel (and hips) forward on the inhale and back on the exhale, setting a steady pace and doing this for 1 minute.

End with a long inhale as you sit up straight, and a long exhale. Breathe only through the nose.

3.

Mid Spine Flex: Then sit on your heels in Rock Pose (use a pillow if this is difficult), and with hands resting on your thighs, continue flexing using the whole body this time; inhale as you flex forward and exhale as you flex back. 1 minute.

End with a long inhale and long exhale.

4.

Life Nerve Stretch: Bring your legs together straight out in front of you. Holding on to ankles or toes, inhale up and exhale down for 1 minute.

5.

Torso Twists: Again sit cross-legged. Put your hands on your shoulders, thumbs in back and other fingers in front, arms up parallel to the floor. Begin swinging the upper body and head from side to side.

The head moves only with the body and no further. Inhale as you swing to the left, exhale to the right. 1 minute.

Then come to center and take a deep inhale and exhale before lowering arms.

Shoulder Shrugs: With hands on knees, start shoulder shrugs. Inhale and raise both shoulders up toward the ears, exhale and let them drop (on the way down God does the work for you!) Continue at a steady pace for 1 minute.

End with a long inhale and exhale.

7.

Neck Rolls: With hands still on your knees, inhale, then exhale and drop the head forward so that your chin is resting on your chest. Start neck rolls slowly to the right, inhaling as you come across the back and exhaling as you roll slowly across the front.

Continue circling 7 times, then reverse the circle 7 times, continuing the same breath pattern.

To end, bring the chin around to the center of the chest, inhale and raise the head up level, then exhale.