Back Mobility

Move the spine in every direction it owns.

12 minutesGentlebeginnerNeeds: Mat

A healthy spine flexes, extends, side-bends, and rotates. Most days it does one long slump instead. This practice takes it deliberately through all four ranges — small, controlled, and breathing throughout.

None of the backbends here are deep. Sphinx and Bridge are the entire extension curriculum, and they're enough: the goal is a spine that moves everywhere a little, not somewhere extremely.

The sequence

  1. 1
    Cat–Cow (Marjaryasana–Bitilasana)
    Cat–CowMarjaryasana–Bitilasana

    10 slow rounds

  2. 2
    Thread the NeedleParsva Balasana

    6 breaths per side

  3. 3
    Child's Pose (Balasana)
    Child's PoseBalasana

    6 breaths

  4. 4
    Sphinx Pose (Salamba Bhujangasana)
    Sphinx PoseSalamba Bhujangasana

    8 breaths

  5. 5
    Standing Side Bend (Indudalasana)
    Standing Side BendIndudalasana

    4 breaths per side, twice

  6. 6
    Bridge Pose (Setu Bandha Sarvangasana)
    Bridge PoseSetu Bandha Sarvangasana

    6 breaths, twice

    Squeeze a block between the knees to keep them tracking.

  7. 7
    Supine Twist (Supta Matsyendrasana)
    Supine TwistSupta Matsyendrasana

    8 breaths per side

  8. 8
    Wind-Relieving Pose (Pavanamuktasana)
    Wind-Relieving PosePavanamuktasana

    6 breaths

    Both knees hugged in — a gentle counterpose to end.

Breath

Inhale into extension (Cow, Sphinx, Bridge), exhale into flexion and twists.

To finish

Lie flat and notice the length of the spine against the floor.

Prints clean — pin it where you'll practice.

Where this fits

For feeling flexible · energized — works home, hotel.