This flow stabilizes the lumbar spine by strengthening your deep core, glutes, and hip stabilizers while improving mobility through the spine and pelvis.
Ideal for anyone with mild lower back discomfort, tight hips, or long hours of sitting.
Focus: Core control, spinal alignment, hip balance, breath coordination
1. Centering & Diaphragmatic Breath (2 minutes)
Position: Lie on your back, knees bent, feet flat, hands on ribs.
Action:
- Inhale through the nose, ribs expand sideways.
- Exhale through the mouth, ribs draw in, and navel gently pulls toward spine.
Focus: Connect breath to deep core and awareness of the spine on the mat.
2. Pelvic Tilts (2 minutes)
Action:
- Exhale, tilt pelvis to imprint spine into mat.
- Inhale, return to neutral (small arch under lower back).
Cues: - Keep upper body relaxed.
3. Supine Marches (2 minutes)
Action:
- Bring one leg to tabletop, then lower and switch.
- Exhale to lift, inhale to lower.
Cues: - Keep pelvis completely still — no rocking side to side.
Muscle Focus: Deep abdominals, hip flexors, spinal stabilizers.
4. Bridge with Core Engagement (3 minutes)
Action:
- Inhale to prepare.
- Exhale to lift hips, one vertebra at a time.
- Inhale at top, exhale to roll down slowly.
Cues: - Avoid pushing ribs open.
- Feel the spine articulate evenly.
Focus: Strengthen glutes and hamstrings while mobilizing the spine.
5. Dead Bug (3 minutes)
Action:
- Legs in tabletop, arms extended toward ceiling.
- Exhale: lower opposite arm and leg.
- Inhale: return to start.
Cues: - Keep lower back stable and ribs heavy.
- Move slowly with breath.
Muscle Focus: Deep abdominals, core coordination, lumbar stability.
6. Quadruped Opposite Arm & Leg Reach (Bird Dog) (3 minutes)
Action:
- On all fours, exhale to extend one arm and opposite leg.
- Inhale to return.
Cues: - Keep hips level, spine long, and neck neutral.
- Engage your abdominals before moving.
Focus: Train cross-body stability — essential for the lower back.
7. Side-Lying Leg Lifts (3 minutes)
Action:
- Lie on side, legs stacked, bottom waist lifted.
- Exhale: lift top leg, inhale: lower with control.
Cues: - Maintain neutral pelvis.
- Avoid rolling backward.
Muscle Focus: Glute medius, hip stabilizers, and lateral core.
8. Prone Back Extension (Swan Prep) (3 minutes)
Position: Lie face down, hands under shoulders, forehead on mat.
Action:
- Inhale to lift head and chest, exhale to lower.
Cues: - Keep neck long, glutes relaxed.
- Think “lengthen” rather than “lift.”
Focus: Strengthen spinal extensors and improve posture.
9. Child’s Pose or Rest Pose (2 minutes)
Action:
- Sit hips back toward heels, reach arms forward.
- Breathe into the sides of your ribs.
Focus: Decompress lower back, release tension, and integrate the session.
10. Seated Neutral Spine Check (2 minutes)
Position: Sit tall, feet grounded, hands on ribs.
Action:
- Inhale to lengthen.
- Exhale to draw ribs down and lift through the crown of your head.
Focus: Reinforce upright alignment and postural awareness.