spinal mobility yoga Sequence

This spinal mobility sequence

Click on any pose below for detailed guidance and modifications.

A downloadable version of the full sequence is available at the bottom of the page.

cat/cow

Marjariasana / Bitilasana

A person demonstrating a seated forward bend yoga pose, sitting on the floor with legs extended and reaching forward with arms.

sphinx

Salamba Bhujangasana

Digital illustration of a woman with curled hair wearing a white tank top and teal shorts, kneeling and holding up her right hand.

half lord of the fishes

Ardha Matsyendrasana

thread the needle

Parsva Balasana

A cartoon woman lying on her side on a gray surface in a relaxed pose, with her hand supporting her head, wearing a black top and dark pants, with a bright, colorful background.

bridge

Setu Bandhasana

Illustration of a person with dark skin, wearing a green shirt and purple pants, holding their arm and smiling.

head to knee

Janu Sirsasana

Download sequence
Abstract illustration of intertwined human figures in various skin tones, with colorful shapes and lines in the background.

child’s pose

Balasana

a seated side bend

Illustration of a person climbing a mountain with a flag, showing a stylized mountain landscape with multiple peaks.

downward facing dog

Adho Mukha Svanasana