Create more ease and fluidity in your spine using wave-like movements. You'll warm up your spine with seated cat/cows, isolating the movements of your upper and lower body. Next, working from your pelvis to the crown of your head, create spinal rolls in tabletop position, adding lateral movements for increased mobility. Continue these snake-like motions with downward-dog-to-plank rolls, riding the wave of your body back and forth. Props Needed: Two blocks.