Spine Awakening — 30 Min Mobility Flow

Beginning in śavāsana, we scan the body, sensing the first stirrings of breath before we begin to awaken it. From a seated position, we lengthen the spine in multiple directions, finding strength and length through the arms. On all fours, we arch and round the spine, lengthen the sides of the torso, and rise to kneeling — exploring three distinct ways to move backward, recruiting the legs, core, and glutes. A small sun salutation links these movements into flow; dragon push-ups strengthen the arms and open the hips. In Uttānāsana, we decompress the spine, then return to a seated position to notice the flow of prāna and let the breath carry us back to the present moment. A thirty-minute practice suitable for those seeking to gently mobilize and strengthen the spine. Join us for live online yoga, and explore the full video library at keshavaradhayoga.com.