TrainersEye · Session of the Day · Yoga · #021

Yoga Spinal Waves — Backbends & Twists

Segmental extension and rotation — bridge-to-camel line balanced by folds and gentle twists · Practice · Foundation (alignment & props welcome)

Target ≈ 60 minDate Body Weight Session RPE cap 4-5/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Centering & breath · 360° ribs, slow nasal rounds · 5-7 min

Time__ : __

1	Box Breathingujjayi breath — audible to you alone, ocean-soft	2 min
2	Savasana — final restexhale twice as long as the inhale	8 slow breaths
3	Plankone breath, one movement — the breath leads	2 rounds

Phase 2 · Sun Salutations — Moving Warm-Up3 rounds · one breath one movement · build heat gently

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	1	Downward Dogone breath, one movement — the breath leads	flow
	2	Chaturanga — low plank pressstack the joints — knee over ankle, shoulder over wrist	flow

Phase 3 · Peak Practice Block18-24 min · hold 5 breaths per side · props welcome · exhale deeper

Time__ : __

1	Wheel — Urdhva Dhanurasanabackbend from the upper back — lower back stays easy	5 breaths/side
2	Bridge Poselegs work, face stays soft — jaw unclenched	5 breaths/side
3	Upward Doglengthen before you bend — crown reaches, then move	5 breaths
4	Cobra Posetake the block — height is intelligence, not defeat	5 breaths

Progression: Foundation rule: alignment before amplitude — blocks and straps are intelligence, not weakness. Joints stack: ankle-knee-hip, shoulder over wrist. Pain-free range only.

Phase 4 · Counter-Poses & Integration8-10 min · neutralise the spine · soft twists and folds

Time__ : __

1	Seated Twist — Ardha Matsyendrasanagain range only on the exhale — never force	6 breaths/side
2	Pigeon — Eka Pada Rajakapotasanalet gravity do the work — soften 10% more each breath	8 breaths
3	Lumbar Rotationexhale twice as long as the inhale	6 breaths

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Figure-Four Stretchlet gravity do the work — soften 10% more each breath	3 min
2	Happy Babyexhale twice as long as the inhale	90 s
3	Savasana — final restlet gravity do the work — soften 10% more each breath	5 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Move only in pain-free range — lumbar protected in every backbend, wrists and knees modified freely, props are strength not surrender; breath leads every transition. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.