Yoga for a Flexible Spine: 15-Pose Sequence with Alignment Tips, Breath Cues & Hold Times

Spinal flexibility is central to overall mobility, posture and nervous system health. A well-balanced yoga sequence moves the spine through all six primary actions ... flexion, extension, lateral bending and rotation ... while also strengthening supporting muscles.

This guided sequence follows the exact order shown in the image, progressing from gentle warm-ups to deeper stretches and restorative release. Practice slowly, breathe steadily and avoid forcing range of motion.

1. Mountain Pose (Tadasana)

Purpose: Postural alignment, grounding, spinal awareness

Alignment Tips:

• Stand with feet hip-width or together
• Distribute weight evenly across all four corners of the feet
• Engage thighs gently and lift kneecaps
• Lengthen tailbone down
• Stack ribs over hips and shoulders over ribs

Breath Cues:
Slow nasal breathing ... inhale to lengthen spine, exhale to root feet.

Hold Time: 5–8 breaths

2. Overhead Stretch

Purpose: Axial extension, decompression of spine

Alignment Tips:

• Interlace fingers or keep arms shoulder-width
• Lift through fingertips without shrugging shoulders
• Keep ribs contained ... avoid overarching lower back

Breath Cues:
Inhale to reach up, exhale to soften shoulders.

Hold Time: 5 breaths

3. Side Stretch

Purpose: Lateral spinal flexibility, rib expansion

Alignment Tips:

• Keep both feet grounded
• Avoid collapsing chest forward
• Lengthen both sides before bending

Breath Cues:
Inhale length, exhale side bend.

Hold Time: 5 breaths each side

4. Standing Backbend

Purpose: Spinal extension, front-body opening

Alignment Tips:

• Support lower back with hands if needed
• Lift chest before leaning back
• Keep neck long ... avoid dropping head fully

Breath Cues:
Inhale lift sternum, exhale deepen gently.

Hold Time: 3–5 breaths

5. Forward Bend (Uttanasana)

Purpose: Spinal flexion, hamstring stretch

Alignment Tips:

• Hinge from hips
• Micro-bend knees if hamstrings are tight
• Let head hang heavy

Breath Cues:
Exhale fold, inhale lengthen halfway.

Hold Time: 5–8 breaths

6. Half Forward Bend (Ardha Uttanasana)

Purpose: Spinal lengthening, posterior chain activation

Alignment Tips:

• Hands to shins or blocks
• Flat back ... avoid rounding
• Gaze slightly forward

Breath Cues:
Inhale extend spine fully.

Hold Time: 3–5 breaths

7. Downward Dog (Adho Mukha Svanasana)

Purpose: Full posterior chain stretch, spinal decompression

Alignment Tips:

• Hands shoulder-width, feet hip-width
• Press through palms evenly
• Lengthen spine before lowering heels

Breath Cues:
Slow deep breathing ... expand rib cage.

Hold Time: 5–10 breaths

8. Cobra Pose (Bhujangasana)

Purpose: Gentle spinal extension, chest opening

Alignment Tips:

• Elbows close to ribs
• Press tops of feet into mat
• Lift using back muscles, not just arms

Breath Cues:
Inhale lift chest, exhale soften shoulders.

Hold Time: 5 breaths

9. Cat Pose

Purpose: Spinal flexion, vertebral mobility

Alignment Tips:

• Round spine evenly
• Press floor away
• Tuck chin toward chest

Breath Cues:
Exhale fully into rounding.

Hold Time: 3–5 breaths

10. Cow Pose

Purpose: Spinal extension, front-body opening

Alignment Tips:

• Drop belly gently
• Broaden collarbones
• Avoid compressing lower back

Breath Cues:
Inhale open chest and tailbone upward.

Hold Time: 3–5 breaths
Flow Cat–Cow for 5–8 rounds if desired.

11. Child’s Pose (Balasana)

Purpose: Spinal decompression, nervous system reset

Alignment Tips:

• Knees together or wide
• Forehead grounded
• Hips heavy toward heels

Breath Cues:
Slow diaphragmatic breathing into back ribs.

Hold Time: 8–12 breaths

12. Pigeon Pose with Backbend (King Pigeon Prep Variation)

Purpose: Deep hip opening, quad stretch and spinal extension

Alignment Tips:

• Start in stable Pigeon with hips squared forward
• Bend back knee slowly, keeping thigh aligned
• Lift chest before reaching for foot
• Hold foot with same-side hand or use a strap
• Keep core engaged and avoid collapsing into lower back
• Place support under front hip if needed

Breath Cues:
Inhale lengthen spine, exhale gently draw heel closer. Slow, steady breathing.

Hold Time:
5–8 breaths per side

13. Seated Forward Bend (Paschimottanasana)

Purpose: Full posterior chain stretch, spinal flexion

Alignment Tips:

• Sit on folded blanket if pelvis tilts back
• Hinge from hips first
• Keep spine long before folding

Breath Cues:
Inhale length, exhale fold gradually.

Hold Time: 8–10 breaths

14. Supine Spinal Twist

Purpose: Rotational mobility, spinal reset

Alignment Tips:

• Keep shoulders grounded
• Stack hips
• Use bolster between knees if needed

Breath Cues:
Inhale center, exhale twist deeper.

Hold Time: 8 breaths each side

15. Corpse Pose (Savasana)

Purpose: Integration, nervous system restoration

Alignment Tips:

• Legs relaxed outward
• Arms slightly away from body
• Support knees or head if needed

Breath Cues:
Natural, effortless breathing.

Hold Time: 5–10 minutes

Practice Notes

• Move slowly between poses
• Never push into pain ... especially in backbends and Pigeon
• Use props freely for alignment
• Consistency builds spinal flexibility safely

This sequence mobilizes the spine in every direction while balancing strength and release. Practiced regularly, it improves posture, reduces stiffness and supports long-term back health.