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L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 31 KEY POINTS • Mindful movements are practiced anytime we pay close attention to our bodily sensations, position in space, and subtle changes in heart rate or breathing as we move. • We can refine our artistry and happiness by creating a lifestyle of mindful movements—like the ones found in this article—before, during, and beyond our sessions. Spinal Cord Breathing In a standing position, lift your arms level with your shoulders and bend your elbows into a 90-degree angle, creating a field- goal post shape with your palms facing forward at head height. Inhale as you point your tailbone back, arch your spine, and look up. Exhale as you tuck your tailbone, round your spine, bend your knees, and squeeze your elbows toward each other in front of you. Go back to the starting position and repeat six times or more, moving with your breath. Qigong asserts that this exercise opens your highway of chi and information. As you move your spine, you move your spinal cord, gently pumping cerebrospinal fluid and waking up your brain. Additionally, Spinal Cord Breathing opens and releases tension around your spine, intervertebral disks, facet joints, ribs, shoulders, and hips. subtle changes in heart rate or breathing as we move. We grow our awareness through moving. Here, we share easy moves that may be practiced as a full-body refreshment sequence, or as individual, stand-alone mindful movement moments to be interspersed throughout your day. You choose how you move. The series is specifically designed to help you feel good in your body by bringing your attention to the major joints. What mindful move can you make today that your future self will thank you for?