Simple sequence for spinal mobility
Ten minutes moving the spine in all six directions — flexion, extension, both twists and both side bends.
- Time
- 10 min
- Level
- Beginner
- Poses
- 10
- Goal
- A spine that moves in every direction
Your spine does six things: bend forward and back, twist each way, and side bend each way. Most days you do one of them. This sequence does all six.
Before you start
- Small ranges done well beat big ranges done with momentum.
- Move on the exhale, lengthen on the inhale.
- Excellent as a warm-up before anything else.
The sequence
- 1. Cat (flexion)8 rounds
Exhale and round, one vertebra at a time.
- 2. Cow (extension)with cat
Inhale, chest forward, keeping the neck long.
- 3. Side bend, right45 sec
Reach up and over; the bottom ribs open.
- 4. Side bend, left45 sec
Second side, no leaning forward.
- 5. Seated twist, right45 sec
Grow taller, then rotate from the mid-back.
- 6. Seated twist, left45 sec
Second side, sit bones even.
- 7. Sphinx1 min
Gentle extension with the forearms supporting.
- 8. Child's pose1 min
Return to flexion and let the back body breathe.
- 9. Bridge pose5 reps
Roll up and down slowly, feeling each segment.
- 10. Corpse pose1 min
Notice how differently the back meets the floor now.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.