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Back Care

Gentle · 32 steps · about 12 min

Twists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereEasy Seat5 breaths
  2. Twist to the rightSeated TwistRight4 breaths
  3. Unwind, twist to the leftSeated TwistLeft4 breaths
  4. Unwind to centerEasy Seat2 breaths
  5. Come onto hands and kneesTabletop2 breaths
  6. Inhale, drop the bellyCow1 breath
  7. Exhale, round into catCat1 breath
  8. Inhale, arch into cowCow1 breath
  9. Exhale, round into catCat1 breath
  10. Inhale, arch into cowCow1 breath
  11. Exhale, round into catCat1 breath
  12. Return to neutralTabletop1 breath
  13. Walk the hands forward, chest melts downPuppy5 breaths
  14. Sink the hips back to the heelsChild's Pose5 breaths
  15. Come onto hands and kneesTabletop2 breaths
  16. Tuck toes, lift hipsDownward-Facing Dog3 breaths
  17. Shift forward to plankPlank2 breaths
  18. Lower all the way downLying on Belly2 breaths
  19. Forearms down, lift chestSphinx6 breaths
  20. Hands under shoulders, lift higherCobra3 breaths
  21. Lower downLying on Belly2 breaths
  22. Press back to childChild's Pose6 breaths
  23. Come onto hands and kneesTabletop2 breaths
  24. Swing legs through to sitEasy Seat2 breaths
  25. Lower down onto your backCorpse Pose2 breaths
  26. Hug knees into chestKnees to Chest4 breaths
  27. Plant feet, lift hipsBridge4 breaths
  28. Lower hips, hug knees inKnees to Chest3 breaths
  29. Drop knees to the rightSupine TwistRight8 breaths
  30. Knees through center, drop to the leftSupine TwistLeft8 breaths
  31. Bring knees back to centerKnees to Chest3 breaths
  32. Release legs longCorpse Pose15 breaths

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