Wake Up to Wellness

Some mornings ask a lot of us before we've even had a chance to breathe. Wake Up to Wellness is a gentle place to begin — a slow, guided sequence to wake the spine, steady the mind, and meet the day whole.

Led by Dr. Dharma Singh Khalsa, M.D., this morning practice pairs the Basic Spinal Energy Series — simple, flowing movements timed to your breath — with a focused meditation for mind, body, and spirit. Together they make a calm, grounding ritual you can return to each day, whatever your age or experience level.

In this practice you'll:

• Tune in and center with a few quiet breaths
• Move through gentle spinal flexes, twists, and shoulder and neck releases
• Settle into a focused meditation to close
• Rest, and carry the calm into your day

Nothing here needs to be perfect. Move slowly, breathe deeply, and let the practice carry you. All you need is a little floor space and a few unhurried minutes.

From the practice of Dr. Dharma Singh Khalsa, M.D.

These ideas and suggestions are not a substitute for the advice of a trained health professional. All matters regarding your health require medical supervision. Consult your physician before adopting these suggestions or about any condition that may require diagnosis or medical attention.