How do you get 150 min/week on your mat – with 7 spinal movements

≤30 min. 1- Forward Bend, 2- Backbend, 3- Lateral Stretch to Right, 4- Lateral Stretch to Left, 5- Twist to the Right, 6- Twist to the Left, and 7- Axial Elongation all should be part of your practice-- be creative and come to the mat with different poses to ensure spinal movement in each of these ways. On or off the mat counts, and research tells us that 150 minutes is the minimal amount of movement we need each week -- but don't be the weekend warrior or squeeze the time into a single practice. Engage in poses with the 7 movements regularly for a balanced program.