Flow 10 of 16 · Original 2024 edition
Yoga for the Spine
Original book · printed p. 104 onward ↗About this edition
The original text, lists, and meditation cues below preserve the book’s wording, with page footers and layout whitespace removed. The AI application and reflection are new adaptations.
This source page is a flow overview and pose inventory, rather than complete step-by-step instruction. The new application below is an attention or work exercise, separate from the physical sequence.
Historical and scientific claims, including the benefits listed in the source, have not yet undergone a complete evidence review.
Source teaching · Alex Julian, 2024
The original flow overview
It is said in Eastern culture that you are only as healthy as your spine is flexible. The spine is the core of the body, and it is very important. Further, the modern day spine takes a beating these days through poor sitting habits. This flow is designed to move the spine in all four major directions (or six, depending on how you look at it) — extension, flexion, lateral movement, and rotational movement. Lateral and rotational movement can each be counted twice for left and right.
Poses / Exercises
- Supine Centering
- Spinal Flossing
- Alternate Knees-to-Chest and Bridge Pose
- Spinal Flossing — Level 2
- Knees-to-Chest Pose
- Static Bridge Pose
- Supine Scorpion Twist
- Supine Rainbow Twist
- Transition to Standing
- Standing Twists
- Lateral Bending
- Standing Backbend
- Forward Fold
- Mountain Pose
Benefits listed in the original book
- Better Posture
- Computer Strain Relief
- Enhanced Proprioception
- Ergonomic Awareness
- Improved Spinal Flexibility
- Increased Energy Levels
- Increased Range of Motion
- Reduced Back Pain
© 2024 Alex Julian Yoga. All rights reserved.
New contemporary AI application
Try it in your next AI session.
Consider the sequence of your AI session: arriving, creating, checking, and closing. Choose the part you are in now and one action that belongs to it.
Reflect afterward
Where did a clear sequence help you?
Bring this teaching to the Practice Studio →Developed with AI assistance for this digital edition. Reflect privately; nothing needs to be submitted or shared.
Roots in the book
Explore the connected teachings.
Original teaching video
The book refers to accompanying videos. A verified instructional video for this flow has not yet been added to this edition.