TrainersEye · Session of the Day · Yoga · #093

Yoga Spinal Waves — Backbends & Twists

Segmental extension and rotation — bridge-to-camel line balanced by folds and gentle twists · Practice · Restorative Depth (long, soft, quiet)

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	Savasana — final restujjayi breath — audible to you alone, ocean-soft	2 min
2	Cat-Cowexhale 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-Up2 rounds · one breath one movement · build heat gently

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	1	Standing Forward Foldone 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 10 (soft) breaths per side · props welcome · exhale deeper

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1	Cobra Posebackbend from the upper back — lower back stays easy	10 (soft) breaths/side
2	Locust — Salabhasanalegs work, face stays soft — jaw unclenched	10 (soft) breaths/side
3	Upward Doglengthen before you bend — crown reaches, then move	10 (soft) breaths
4	Bridge Posebackbend from the upper back — lower back stays easy	10 (soft) breaths

Progression: Restorative rule: gravity does the work — 2-5 minute stays, fully supported, exhale twice as long as the inhale. Leave every pose 10% earlier than you could.

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

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1	Child's Posegain range only on the exhale — never force	6 breaths/side
2	Low Lunge — Anjaneyasanalet gravity do the work — soften 10% more each breath	8 breaths
3	Supine Twist — Jathara Parivartanasanaexhale twice as long as the inhale	6 breaths

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

Time__ : __

1	Seated Forward Foldlet gravity do the work — soften 10% more each breath	2 min
2	Figure-Four Stretchexhale 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.