Spinal Mobility

About This Class

This spinal mobility flow guides practitioners through a carefully sequenced set of exercises designed to restore and expand range of motion throughout the spine and hips. Byron opens with seated breathwork in Sukhasana and Navasana core warm-ups before moving into deep hip-isolation drills—internal rotation pulses and single-leg lifts that target the head of the femur and hip flexors. A hands-on cat-cow variation on the heels, toe-tuck twists, and signature "figure-eight" elbow movements in a kneeling position systematically warm the thoracic vertebrae. The class then builds through Down Dog–Plank spinal rounding sequences (framed explicitly as thoracic mobility exercises), locust pose variations, and bird-dog warm-ups before arriving at standing work: low lunge with hands-on-thigh spinal waves, Crescent Pose with small upper-body twists, Side Plank, Warrior One and Two with hip-door isolation, Humble Warrior, Reverse Warrior with figure-eight elbow circles, Goddess Pose with shoulder drops, Eagle Arms with a backbend, Chair Pose with twisted drop-steps, and Dolphin Pose. The class closes in Vajrasana/Virasana with an optional recline into Savasana. Throughout, Byron emphasizes isolating the upper body from the lower body, finding "sticky spots," and intelligent modification—explicitly calling out the option to use a block for tight knees and encouraging practitioners to back off if something doesn't feel right.