What do you need: Safe and quiet space with a place to lay down or a chair to sit on in a comfortable position.
What can it help for: Promotes mindfulness and body awareness.
How much time do you need:  Up to 2 minutes.
How to do it?
Please take a comfortable position – sitting, standing or lying down.
Feel your breath. Pay attention to your spine – neck, chest, lumbar spine, sacrum and tailbone.
Let your spine move for one minute. Allow a small range of motion to pass through the spine from the neck to the tailbone and back.
Movement does not have to be sequential. The only conditions are comfortable movement and letting your breath support you. 
Please find the ending.
Would you like to try some variations?
The exercise can be performed over a longer period of time, accompanied by calm, pleasant music. It can be tried in different positions standing, sitting and lying down.