The 5 Movements of the Spine

About This Class

Steve Jones guides students through a methodical yet flowing class built around the five anatomical movements of the spine: axial extension (elongation), flexion (forward bends), extension (backbends), rotation (twists), and lateral extension (side bends). The class opens seated on heels with breath awareness and gentle spinal lengthening, progressing through Sunbird, Down Dog variations, lunges, Sphinx, Cobra, Locust, and Upward Facing Dog. Standing work includes Crescent Lunge with lateral extension, twisting lunge, Triangle, Twisting Triangle, Warrior III, Tree Pose, and Figure-Four Chair. Throughout, Steve consistently cues pelvic alignment — lifting the front hip points to protect the low back — and encourages even distribution of sensation along the entire spine rather than compressing any single segment. The class closes with Bridge (with optional Wheel), a supine forward fold, a seated forward fold of the student's choice, a full-body stretch in Savasana setup, and a generous Savasana. The pace is moderate-to-dynamic with clear, educational cueing that makes it accessible while still physically engaging.