Spine Wave: flowing movement and backbends

13 min Intermediate 16 poses voice-guided in the app subscription

A wave with the breath and deep backbend variations

A program for a supple back: first your spine sways in rhythm with your breath, then it moves into deeper backbend variations. 16 poses in 13 minutes at an intermediate level, including one-legged and ankle-hold bridges, Wild Thing and One-Legged Bow. Revolved Cobra and One-Legged Bow aren't suitable if you have lower back problems, Wild Thing if you have cardiovascular conditions, and the bridges with high blood pressure or neck injuries.

Pregnancy rules out most of the backbends. In the app, this program comes with voice guidance and a timer in the subscription.

  1. Neck Warm-Up Neck Warm-Up 1
  2. Tabletop to Child's Pose Flow Tabletop to Child's Pose Flow 2
  3. Tabletop Twist Tabletop Twist 3
  4. Wrist Warm-Up Wrist Warm-Up 4
  5. Staff to Reverse Tabletop Flow Staff to Reverse Tabletop Flow 5
  6. Down Dog to Plank Flow Down Dog to Plank Flow 6
  7. Wild Thing Wild Thing 7
  8. Bridge Pose with Ankle Hold Bridge Pose with Ankle Hold 8
  9. One-Legged Bridge Pose One-Legged Bridge Pose 9
  10. Knees-to-Chest Pose Knees-to-Chest Pose 10
  11. Cobra Pose Cobra Pose 11
  12. Revolved Cobra Pose Revolved Cobra Pose 12
  13. One-Legged Bow Pose One-Legged Bow Pose 13
  14. Child's Pose Child's Pose 14
  15. Supine Twist Flow Supine Twist Flow 15
  16. Relaxation Pose Relaxation Pose 16

Why this order

Neck Warm-Up and rocking between Tabletop and Child's Pose set the rhythm: inhale, exhale, move. Tabletop Twist adds rotation, and Wrist Warm-Up gets your hands ready to bear weight. The Staff to Reverse Tabletop and Down Dog to Plank flows warm the shoulders, and Wild Thing opens the chest with the first backbend.

On your back come two bridges, with an ankle hold and on one leg, and Knees-to-Chest lets the lumbar spine relax. On your belly the backbend deepens: Cobra, Revolved Cobra, One-Legged Bow. Child's Pose and Supine Twist Flow bring your back to neutral before Savasana.

Cautions

  • Acute neck pain (Neck Warm-Up)
  • Dizziness (Neck Warm-Up)
  • Knee injuries — place a blanket under your knees (Tabletop to Child's Pose Flow, Tabletop Twist)
  • Shoulder and wrist injuries (Tabletop Twist, Wild Thing)
  • Acute wrist injuries (Wrist Warm-Up)
  • Wrist and shoulder injuries (Staff to Reverse Tabletop Flow, Down Dog to Plank Flow)
  • High blood pressure (Down Dog to Plank Flow, Bridge Pose with Ankle Hold, One-Legged Bridge Pose)
  • Pregnancy (Wild Thing, Cobra Pose, Revolved Cobra Pose, One-Legged Bow Pose, Supine Twist Flow)
  • Cardiovascular disease (Wild Thing)
  • Neck and shoulder injuries (Bridge Pose with Ankle Hold, One-Legged Bridge Pose)
  • Late pregnancy (Bridge Pose with Ankle Hold, One-Legged Bridge Pose)
  • Pregnancy from the second trimester onward — take your knees wider than your belly or skip the pose (Knees-to-Chest Pose)
  • Lumbar disc herniation (Cobra Pose, Revolved Cobra Pose, Supine Twist Flow)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • Lower back problems (Revolved Cobra Pose, One-Legged Bow Pose)
  • Pregnancy — widen your knees (Child's Pose)
  • Knee injuries (Child's Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.