A Set of Yoga Sequences to Relax the Spine, Improve Back Stretching, and Whole-Body Stretching

Sept. 13, 2025, 12:02 p.m. Fitness

Yoga practice is inseparable from strength and spinal flexibility. From standing poses to sitting poses to simple baby poses and more challenging inversions. Regular spinal movements can make it both strong and flexible, twisting is one of the best ways to do it. Because twisting the spine can help reduce pressure on the intervertebral discs and lengthen the spine, open the space between the vertebrae, activate the muscles around the intervertebral discs, and increase blood flow to the spinal area, providing oxygen for pain relief, recovery, and inflammation.

Practice the following sequence for people who spend most of the day sitting, lying down, or frequently do activities that don’t involve much spinal twisting (such as running, cycling, and hiking). Take deep breaths during spinal twists and enjoy the more vitality and strength for your back.

Exercise techniques: 1. Maintain steady breathing. The deeper your breath, the longer your spinal stretch. 2. When twisting, engage your core muscles instead of rotating your shoulders and neck. This will protect your spine and make it safer to twist.

1. Side stretch

Lie on your back, arms extended overhead and fingers spread, legs bent with feet turned out and toes extended. Use your right hand to grasp your left wrist, extending both arms towards the upper right corner of the mat, while moving your feet to the lower right corner of the mat. This position will stretch and lengthen the entire left side of your body. Do 3 long inhales and exhales, then repeat on the other side.

2. Tornado twist

Lie on your back, arms extended, palms up. Bend your knees, placing your feet flat on the mat, slightly wider than the distance between your hips. Exhale as you gently lower your knees to one side, while turning your head in the opposite direction. Inhale as you return your head and knees to the starting position. Repeat 3 times on each side.

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3. Seated twist

Sit with your legs extended, feet shoulder-width apart. If your hip flexors are tight, bend your knees to sit on your sit bones. Inhale as you extend your arms forward and upward; exhale as you rotate one arm back and the other arm forward, until your fingertips meet between your legs. On the next inhale, rotate your arms forward and backward, exhale and switch sides. Repeat 3 times on each side.

4. Plank

Place your palms under your shoulders and extend your legs back. Push down on your palms and toes, tighten your legs, and lengthen from the top of your head to the soles of your feet. Hold the pose for at least 3 slow breaths.

5. Downward-facing dog

Start in plank and exhale, transitioning to downward-facing dog. Relax your head and neck and lengthen your spine, take deep breaths. Try to feel the length on either side of your waist, and use the strength of your legs to lengthen your heels. Hold for at least 3 breaths.

6. High plank with simple twist

Start in downward-facing dog, right foot forward. Lift the back of your legs, maintaining the front of your shins vertical with the ground, lengthen your spine as you raise your hands. Inhale as you twist your abdomen and extend your arms to the right. Exhale as you return your hand to its original position. Repeat 3 times on the same side, then switch to practice on the other side.

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7. Plank variation (twist)

Start in downward-facing dog and enter plank, with your feet and toes as close to each other as possible. Place your hands on the floor, keeping your chest vertical to the floor. Rotate your feet and hips to the left; if possible, stack your feet and ankles. Hold for at least 3 breaths, then return to plank and switch sides.

8. Downward-facing dog

This time in downward-facing dog, use the strength of your legs to lengthen your spine, and lower your heels. Hold for at least 3 breaths. Exit by moving your hands back and standing, facing the side of the mat.

9. Goddess variation

Rotate your thighs, knees, and feet 30-40 degrees. When your hips are lowered, slightly bend your knees and place your hands on your knees. Lengthen the entire spine, including the front, back, and sides of your waist. Then exhale as you twist your upper spine to the right, maintaining the position of your legs and hips. Then inhale as you return to the starting position, exhale and switch sides. Repeat twice. When twisting, use your abdominal muscles instead of your arms and shoulders.

10. Double-hip twist

Stand with your feet widely apart, slightly turning your feet and toes inward. Inhale as you raise your arms upward. Exhale as you bend from your hips forward, then place your hands on the mat. If your hip flexors are tight, bend your knees. Hold your big toes and ankle with your index and thumb fingers, lengthen your spine, including the front, back, and sides of your waist. Hold for at least 3 breaths, then return to the starting position by exhaling.

12. Triangle pose twist

Start from the previous pose. Bend your right knee, extend your arms over your head, and take a deep breath as you twist your spine. Move your left foot forward to the length of one leg, then rotate your feet so that your toes point towards the left corner of the mat. Firmly press your feet together and straighten your knees. Take a deep breath and raise your chest towards the sky. Raise your hips and the back of your head, and gaze forward. Hold for at least 3 breaths, then return to the starting position by exhaling.

13. Happy baby twist

Lie on your back and enter the pose, holding for at least 5 minutes, or longer if possible. Adjust your body to be as comfortable as possible, such as placing a yoga mat or rolled blanket under your knees. Fully relax your breathing.