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Vinyasa

Spinal Health Flow

A sequence designed to move the spine in all its directions: flexion, extension, lateral bending, and twisting.

Illustration of Cat Pose

1. Cat Pose

marjaryasana

Breathe Normally
8 rounds

Begin with flexion and extension.

Illustration of Parighasana

2. Parighasana

parighasana

Breathe Normally
5 breaths per side

Introduce lateral bending (side stretch).

Illustration of Downward-Facing Dog

3. Downward-Facing Dog

adho-mukha-svanasana

Exhale
5 breaths

Lengthen the entire spine.

Illustration of Standing Forward Bend

4. Standing Forward Bend

uttanasana

Exhale
5 breaths

A deep forward fold (flexion).

Illustration of Ardha Matsyendrasana

5. Ardha Matsyendrasana

ardha matsyendrasana

Breathe Normally
8 breaths per side

Rotation (twisting).

Illustration of Setu Bandhasana

6. Setu Bandhasana

setu bandhasana

Inhale
5 breaths

Another gentle backbend.

Illustration of Apanasana

7. Apanasana

apanasana

Exhale
8 breaths

Hug knees to chest to neutralize.

Illustration of Corpse Pose

8. Corpse Pose

savasana

Breathe Normally
5 minutes

Allow the spine to rest in a neutral position.

Sequence Complete

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

Go to Savasana