# Standing spinal wave   [standing_spinal_wave]

Slow rolling movement through the spine, segment by segment.

Duration: 90s   Transition in: 10s   Intensity: 2
Energy: low-high   Position: standing -> standing
Props: none
Modality: mobility
Goals: spine_mobility, wake_up
Body regions: spine, back
Scores  morning 0.9  evening 0.4  low-energy 0.6

Spoken instruction:
Stand with soft knees. Let your chin drop and slowly roll down through your spine, one part at a time, until you hang comfortably forward. Pause, then stack yourself back up from the base of the spine to the head. Keep it slow and let the breath flow.

Safety notes:
- Bend your knees as much as you need.
- Come up slowly to avoid light-headedness.