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Home » Relaxation » Spinal Health

Spinal Health

This relaxing sequence is focussed primarily on the lower back. If you have weakness or pain here, please listen carefully to your body.

If Cobra feels crunchy at your lower back or you find your shoulders bunching up around your ears, you can take Baby Cobra or Sphinx—focussing on strengthening rather than stretching your lower back.

LEVEL
  • Beginner
OBJECTIVES
  • Increase spinal mobility.
  • Strengthen the lower back.
  • Stretch the glutes and outer hips.
KEY POSES
EQUIPMENT
  • Mat
TIME OF DAY
  • Evening
TIP
  • Be mindful of the transition between backbends and forward bends. You may want to take a few breaths between Bridge and Folded Butterfly. Become an expert in what feels good for your lower back and stop doing anything that makes it feel worse.