TrainersEye · Session of the Day · Yoga · #075

Yoga Spinal Waves — Backbends & Twists

Segmental extension and rotation — bridge-to-camel line balanced by folds and gentle twists · Practice · Dynamic Flow (breath-paced vinyasa)

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

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1	Child's Poseujjayi breath — audible to you alone, ocean-soft	90 s
2	Cat-Cowexhale twice as long as the inhale	8 slow breaths
3	Plankone breath, one movement — the breath leads	3 rounds

Phase 2 · Sun Salutations — Moving Warm-Up5 rounds · one breath one movement · build heat gently

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	1	Upward Dogone breath, one movement — the breath leads	flow
	2	Cobra Posestack the joints — knee over ankle, shoulder over wrist	flow

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

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1	Wheel — Urdhva Dhanurasanabackbend from the upper back — lower back stays easy	3 (flowing) breaths/side
2	Locust — Salabhasanalegs work, face stays soft — jaw unclenched	3 (flowing) breaths/side
3	Bridge Poselengthen before you bend — crown reaches, then move	3 (flowing) breaths
4	Bow — Dhanurasanabackbend from the upper back — lower back stays easy	3 (flowing) breaths

Progression: Flow rule: the breath sets the metronome — one breath, one movement, no exceptions. If the breath shortens, the flow slows; ujjayi audible to you alone.

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

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1	Lumbar Rotationgain range only on the exhale — never force	6 breaths/side
2	Garland Poselet gravity do the work — soften 10% more each breath	8 breaths
3	Standing Forward Foldexhale twice as long as the inhale	6 breaths

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

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1	Savasana — final restlet gravity do the work — soften 10% more each breath	2 min
2	Sphinx — gentle extensionexhale 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.