Breathe to nourish your spine

Part 1
sit in cross leg, easy pose, half lotus or full lotus,
make a cup with your fingers beside your body,
push yourself up and lean your body forward,
let yourself down to the floor before your straighten your body,
you shall now sit on your sitz bone (ishial tuberosity),
place your palm on your knee

Part 2
inhale roll your shoulder front and up,
bring your shoulder closer to your ear,
exhale bring your shoulder back and let your shoulder down completely,
feel your neck is long,
feel the space between your ear and your shoulder,
inhale to your chest and exhale,
repeat the movement a couple of time

Part 3
inhale full air to your chest and feel there is a string pull your spine up,
feel the space that created in between vertebrae from coccyx to the top of your spine each time when you inhale,
exhale let your shoulder down completely,
sitting tall,
feel the space between your ear and shoulder,
feel the space between your crown and your coccyx,
repeat the movement a couple of time till you use to it,

Part 4
you shall sit on your sitz bone now with natural spine curvature now,
breathe slowly and deeply,
every inhale will create the space in between every vertebrae,
the space that created in the body will travel all nutrients to every cells within the body, nourishing and refreshing.

Namaste