THIS IS A FREE GUIDE! The Mindful Yoga Movement Handbook is designed to provide you with an introduction to the basics of yoga. Inside you will find the Essential Spinal Movements that the spine can be moved in gentle, easy to do poses or asanas. Ideally, the spine experiences these movements daily for optimal spinal health and strength. There is an introduction to breath work or pranayama. To complete your introduction to yoga, there are short, simple meditation practices for you.