Joyful Spine


The spine is the ultimate teacher for your fitness and wellness, and you should listen to it. Take the time to work with your spine, and it will reward you greatly.

Week 1


Find a safe wall, pole, door frame, or counter to practice crulsing. You can practice with ropes and stones too.

  1. After completing hands and feet, use them to teach the spine.
  2. Be dynamic in movement.
  3. Listen to hands, feet, and spine.


  • Do be patient as you learn and grow.
  • Do 'ride the razor's edge'; aka do proper movements that feel good in succession.
  • Do be aware of your breathing.
  • Do work on your breathing if necessary.
  • Do crulsing in a relaxed and focused state.
  • Do explore as much as possible and then build from there based on what you discover.
  • Do allow yourself the freedom to make, oh my goodness, this feels good sounds while practicing.
  • Don't strain or over-exert yourself; you are not exercising. 
  • Don't increase your heartbeat above everyday activities, e.g., walking, lifting light things, etc.; if so, back off or rest.
  • Don't get out of breath; if so, back off or take a rest.
  • Don't get dizzy; if so, back off or take a rest.
  • Don't push it, please.
  • Don't do anything painful, please.
  • Don't overdo it, please; thank you.


 Use the hands, feet, and spine to teach the rest of the body.