Here’s a seated flow that has a big focus on spinal movement with some great attention given to the hips & shoulders too! If sitting directly on the floor isn’t very comfortable, we can always elevate our seat with a bolster, blanket, or block. And sitting in a chair is a perfect option as well! Start with your hands placed behind you (shoulder extension) and find a tall spine. Then arc one arm up and across your body, placing that hand on the opposite knee. Repeat the same thing on the other si