Move, rinse, and reset with this 30-minute intermediate vinyasa flow focused on spinal twists. Designed to increase mobility and detox the body, this practice combines creative sequencing and ...

A particularly effective sequence involves three complementary stretches that address different aspects of back discomfort: The gentle spinal twist: Begin by sitting on the floor with legs extended.

Hold this position for three to five deep breaths, focusing on lengthening your spine with each inhale and deepening the twist slightly with each exhale. Return to center on an inhalation ...

Roll down (standing or seated): decompresses your spine Spinal twist: relieves tension from your spine Child's pose: stretches your lower back and promotes deep breathing Neck stretches ...