Targeted

Freedom for Your Spine

A 20-minute sequence dedicated to moving the spine in all its directions, perfect for relieving back stiffness and improving posture.

marjaryasana

Breathe Normally

8 rounds

Flexion and extension.

parighasana

Breathe Normally

5 breaths per side

Lateral flexion (side bending).

adho-mukha-svanasana

Exhale

5 breaths

Lengthen the entire spine.

uttanasana

Exhale

5 breaths

A deep forward fold (flexion).

ardha matsyendrasana

Breathe Normally

8 breaths per side

Rotation (twisting).

setu bandhasana

Inhale

5 breaths

Another gentle backbend.

apanasana

Exhale

8 breaths

Hug knees to chest to neutralize.

savasana

Breathe Normally

5 minutes

Allow the spine to rest in a neutral position.

Consider moving into Savasana (Corpse Pose) to integrate your practice.