Day 12 · Beginner journey
Backbends & Twists
Day 12 gently opens the spine with beginner backbends and twists. You'll learn to lengthen before you bend or twist, keeping the movements soft and led by the breath.
Follow the video through gentle backbends (like Cobra and Bridge) and seated twists. Lengthen the spine first, keep the movements gentle, and never force — twist from the base of the spine upward.
Today’s practice
- Lengthen the spine before bending or twisting
- Keep backbends gentle and chest-led
- Twist slowly from the base upward
- Never force — stay within comfort
Reflection
How does your back feel after gently moving it in both directions?