Practice this video 2–3 times per week for 1–2 weeks or longer. Allow your body time to integrate the changes, and return to the practice as needed.

Parivrtta Agni Stambhasana (Twisted Fire Log Pose) – Right & Left
This seated twist targets the deep muscles of the hips, glutes, and lower spine, inviting release through the torso’s rotational lines. As you gently rotate, you awaken the inner obliques and the diagonal fascia lines that spiral through the body. Practice slowly and intentionally, allowing your breath to guide the twist from the base of the spine to the crown of the head. Switch sides to create balance and symmetry.

Paschimottanasana (Seated Forward Fold)
A classic forward fold that lengthens the entire back body—from the soles of the feet through the hamstrings, fascia, and spinal muscles, all the way to the base of the skull. This posture helps decompress the spine and releases tension along the central channel. Focus on softening through the belly and heart center as you fold, allowing gravity to draw you inward.

Anjaneyasana (Low Lunge)
This foundational lunge creates space through the front of the hips and abdomen while engaging the back body for support. Anjaneyasana strengthens the deep psoas line and encourages upright, supported posture. As you rise through the spine, feel the energetic line extending from the grounded legs through the lifted heart.

Parivrtta Anjaneyasana (Revolved Low Lunge)
Twisting from the base of the spine while in a supported lunge, this variation deepens the opening of the torso and fascia lines that run diagonally through the body. It also strengthens the obliques and cultivates balance and internal focus. Use your breath to explore depth gently—each inhale lifts, and each exhale spirals you open.

Bhujangasana (Cobra Pose) – Repeated x3
This gentle spinal extension begins with the forehead resting on the mat, elbows bent outward. As you inhale, press through the palms and gradually lift the chest, straightening the elbows and lifting the gaze. On each exhale, slowly return to the earth. Repeating this three times allows the spine to warm up progressively, encouraging strength, flexibility, and healthy tone through the entire front and back body.

Urdhva Mukha Svanasana (Upward Facing Dog)
This deeper backbend strengthens the arms, shoulders, and spine while opening the heart and the front body. Legs are active and lifted off the floor, supported by the tops of the feet and hands. Feel the expansive stretch through the abdomen and the chest, as the shoulder blades draw gently together. Keep the breath flowing smoothly to support the lift of the spine.

Adho Mukha Svanasana (Downward Facing Dog) or Balasana (Child’s Pose)
This transitional posture gives you the choice to lift and lengthen in Downward Dog or to soften and restore in Child’s Pose. Both options provide essential decompression for the spine and integration of previous backbending work. In Downward Dog, feel the stretch along the spine and hamstrings. In Child’s Pose, allow the belly and chest to relax toward the thighs, inviting a deep inner calm.

Halasana (Plow Pose)
A powerful inversion that brings circulation to the upper body and stretches the entire back line—from the soles of the feet to the back of the neck. Halasana supports deep fascial release along the spinal column while also calming the nervous system.

This pose can feel quite strong, especially through the mid and upper back and neck, so it's essential to listen to your body and modify as needed. You may place your feet against a wall to help control the depth of the pose. Hands can support the lower back to maintain lift and stability, or if you're feeling more advanced and open, you can interlace the fingers and press the arms into the floor. Move slowly and intentionally, using breath to guide your experience.

Vajrasana (Thunderbolt Pose)
A grounding posture where the heels rest under the glutes and the spine stacks naturally. Vajrasana brings the body into stillness and focus while creating subtle engagement through the core and lower back. This posture also serves as a rest between deeper poses, allowing the breath to settle and the nervous system to integrate.

Ustrasana (Camel Pose) – 3 Variations
These three backbend variations progressively open the front body and strengthen the back line, building energy and resilience through the torso.

Variation 1: Hands to Low Back
With hands at the low back, fingers pointing down, press the heel of the hands into the sacrum as you gently arch the spine. Keep the chest open and the chin slightly tucked to maintain ease in the neck. After this variation, return to Vajrasana with chin to chest for a moment of rest.

Variation 2: Hands to Heels
A deeper backbend, this version engages the whole front body. Press down through the shins as your hands reach for your heels and the chest lifts toward the sky. Breathe steadily and keep a connection to your core as you expand the heart space.

Variation 3: One Hand to Low Back, One Hand Reaching Back
Begin with the heel of the left hand supporting the low back, then extend the right hand up and back behind you in a gentle arc. This asymmetrical variation activates the spiraling fascia lines through the torso and offers a stretch through one side at a time. Switch sides and return again to Vajrasana to release.

Halasana (Plow Pose) – Final Integration
Return to Halasana as a closing gesture to the backbending sequence. After the energizing work of Ustrasana, this pose offers length, inversion, and deep spinal decompression. Feel the pulling through the upper and mid-back, and once again use modifications as needed: feet to the wall for control, hands supporting the back, or fingers interlaced on the floor. Move slowly, stay attuned, and allow the breath to guide your landing into stillness.

Marichasana C (Marichi’s Twist) – Right & Left
This upright seated twist wrings out the spine and abdomen while strengthening the supportive core muscles and lengthening the back body. The compression and release of this twist stimulate circulation through the organs and along the fascial lines that spiral through the torso. As you root through the sitting bones and rotate from the belly upward, the fascia is encouraged to hydrate, unwind, and regain its elasticity. Practice on both sides to balance the structure and restore fluidity in the body's natural spiraling intelligence.

Ardha Matsyendrasana (Half Lord of the Fishes Pose) – Right & Left
A deeper, rooted twist that integrates the lower body with the spinal axis. This posture stabilizes the pelvis while inviting a grounded rotation through the mid and upper spine. The fascia along the side body and ribcage is lengthened and awakened through the breath. With each inhale, you create lift and space; with each exhale, you explore the spiraling twist. This movement nourishes the tissue's responsiveness and reinforces the torso’s structural support from within.

Bharadvajasana (Bharadvaja’s Twist) – Right & Left
A more gentle, meditative twist that still deeply tones and refines the tissues of the torso. Bharadvajasana enhances spinal mobility and cultivates supple strength in the obliques and diaphragm. The twist spirals through the ribcage and thoracic spine, encouraging the fascia to open in subtle but profound ways. Practicing both sides builds resiliency in the fascial web that supports posture, breath, and emotional balance.

Sasangasana (Rabbit Pose)
This gentle inversion stretches the entire length of the spine, particularly the upper back and cervical spine. With the crown of the head resting gently on the mat and arms reaching back, Rabbit Pose decompresses the vertebrae and encourages hydration and resiliency in the fascia of the neck, back, and shoulders. The shape also brings calming pressure into the crown and facial fascia, inviting both release and inward focus.

Parivrtta Balasana (Revolved Child’s Pose) – with Arm Variations
This twist in a folded posture opens the side body and wrings out the fascia lines that wrap around the ribs, waist, and back. Begin by interlocking the fingers and reaching both arms off to one side, keeping the sit bones grounded toward the heels. You may also take a variation by stretching both arms out in front, then threading one arm across the chest onto the floor—for example, the left arm across, followed by the right. These twists deeply stretch and nourish the tissues between the ribs and along the back, building both flexibility and resilience.

Sirsasana (Headstand)
A powerful inversion that brings strength and steadiness to the core, shoulders, and spine. Headstand also stimulates the fascial lines along the central axis of the body, encouraging alignment, internal awareness, and energetic circulation. This pose should be practiced with care and only when you feel strong and supported—using the wall or modifications as needed. Headstand reorients your relationship to gravity, challenging the fascia and muscles to respond with precision and grace.

Supta Tadasana (Reclined Mountain Pose)
This restful integration pose brings the entire sequence into stillness. Lying flat on your back, arms extended overhead with the tops of the hands resting on the floor, Supta Tadasana allows for subtle lengthening through the spine, chest, and belly. It also gently stretches the fascial lines along the front body and shoulders. Use this moment to notice the lingering sensations and breath patterns, and allow the body to settle and absorb the effects of the practice.