Morning Spinal Flexibility Workout Flow

About This Class

This class is a comprehensive morning flow that weaves spinal flexibility and breath awareness into every layer of practice. Andres opens with a grounding seated centering before moving into cat-cow and foundational Vinyasa, building through multiple rounds of Surya Namaskar A and B with careful attention to breath-movement synchronicity. The standing sequence includes Triangle (Trikonasana) with both classical and twisted variations, Warrior One and Two, standing splits, and a demanding extended side-angle series featuring balance challenges and palm-together arm variations. Creative Downward Dog variations — including arm-behind-back shoulder openers and leg-lift twists — develop both shoulder mobility and coordination. A floor-based supine section addresses the chest and thoracic spine through a rolling chest-opener, followed by Bow Pose (Dhanurasana) and baby cobra or Upward Dog. Wide-legged seated forward folds with lateral and rotational variations offer deep hamstring and hip release. Core work (bicycle crunches), Bridge Pose, Happy Baby, Plow, Shoulder Stand, and Fish Pose (Matsyasana) round out the practice before a detailed supine single-leg sequence and final Savasana. The class closes with a three-part yogic breath retention technique, reinforcing the theme of mindfulness as the foundation of all movement.