25-Minute Upper Body & Spine Mobility Yoga Flow

Give your neck, shoulders, and upper back some much needed movement with this 25-minute yoga flow. You’ll start with gentle upper body mobility before gradually adding standing poses that strengthen the legs and core while encouraging better posture and spinal movement. The sequence then brings in twists, shoulder-opening poses, and gentle backbends before moving down to the floor. A quiet finish with supported and restorative poses helps release any remaining tension and leaves you feeling more relaxed and refreshed.

25-Minute Upper Body & Spine Mobility Yoga Flow

This 25-minute yoga flow improves neck, shoulder, and upper-back mobility, builds full-body strength, supports better posture, and helps release tension. https://spotebi.com/yoga-sequences/upper-body-spine-mobility/

Description: Repeat this flow 1 time and breathe deeply and fully.

Upper Body & Spine Mobility Yoga Flow Instructions

1. Easy pose: 30 seconds. Sit on the floor with your legs stretched out in front of you. Cross your legs, place each foot under the opposite knee and lengthen the spine.

2. Seated mountain pose: 30 seconds. Reach your arms up and overhead, then interlace your fingers. Hold the pose for 30 seconds.

3. Seated eagle arms: 60 seconds + 60 seconds. Cross your left leg over the right, stacking one knee on top of the other. Bend your elbows, raise and cross your forearms, so that the palms of your hands are facing each other. Stay in cow face pose with eagle arms for 60 seconds and then repeat with the arms and legs reversed.

4. Seated ear to shoulder: 60 seconds + 60 seconds. Cross your legs, interlace your hands behind your back and bring them toward your right hip. As you exhale gently drop your right ear toward your right shoulder. Stay in easy pose with ear to shoulder stretch for 60 seconds, switch sides, and repeat.

5. Seated spinal twist: 60 seconds + 60 seconds. Place your right hand on the left knee and twist your torso to the left. Hold the pose for 60 seconds, switch sides, and repeat.

6. Upward salute pose: 30 seconds. Stand up tall with your feet together, your spine long, and your arms by your sides. Rotate your arms so that the palms face away from the torso. Inhale and bring your arms up and overhead.

7. Standing forward bend: 60 seconds. Bend forward by rotating your hip joints. Keep your knees straight and place your palms on the floor, or hold the back of your ankles. Stay in standing forward bend pose for 1 minute.

8. Warrior II pose: 60 seconds + 60 seconds. Stand up, step to the side with your left foot, and rotate it out to a 90-degree angle. Bend your left knee, keeping it in line with your ankle. Rotate your head to the left, bring your arms up to shoulder height, and keep them parallel to the floor with your palms facing down. Hold the pose for 1 minute, then reverse the feet and repeat.

9. Extended side angle: 60 seconds + 60 seconds. Bend your torso to the left and place your left hand on the inside of your left foot. Extend your right arm over the top of your head, pointing your fingertips in the same direction as the front toes, and gaze up toward the ceiling. Hold the pose for 60 seconds and then repeat on the opposite side.

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10. Revolved triangle pose: 60 seconds + 60 seconds. Stand up and, as you exhale, step your feet wide apart. Rotate your right foot out, to a 90-degree angle, and inhale as you raise your arms to the sides until they’re parallel with the floor. Exhale as you bring your left hand to the floor on the inside of your right foot, reach the right arm toward the ceiling, and gaze at your right thumb. Hold the pose for 60 seconds and then repeat on the opposite side.

11. Gate pose: 60 seconds + 60 seconds. Kneel on the floor and extend your right leg out to the side. Lean your torso to the right and place your right hand on the shin. Extend your left arm over the top of your head, pointing your fingers in the same direction as the right toes, and gaze up toward the ceiling. Stay in gate pose for 60 seconds and then repeat on the opposite side.

12. Sphinx pose: 60 seconds. Lie on your belly with your legs extended back and your forearms flat on the floor. Inhale, press your forearms down, and lift your head and chest off the floor. Hold the pose for 60 seconds and then exhale as you slowly lower the chest and head back to the floor.

13. Child’s pose: 30 seconds. Get on your hands and knees. Sit on your heels, separate the knees, lay your torso down and stretch your arms in front of you. Rest your forehead on the mat and relax for 30 seconds.

14. Seated forward bend: 60 seconds. Sit on the mat with your feet together and your legs extended. Exhale as you bend at the hips and slowly lower your torso. Lengthen the spine, grab your feet and hold the pose for 1 minute.

15. Wide angle seated forward bend: 60 seconds. Open your legs as wide as it feels comfortable. Place your hands on the floor, walk your hands forward as far as you can and lengthen the torso. Stay in wide angle seated forward bend pose for 1 minute.

16. Supine spinal twist: 60 seconds + 60 seconds. Lie on your back, bend your knees, rotate your hips to the left, extend your left leg, and cross your right knee over to the left side. Extend your right arm out to the side and rest your left hand on your right knee. Turn your head to the right and hold the pose for 60 seconds. Exhale as you release the pose, then repeat on the opposite side.

17. Legs up the wall: 60 seconds. Lie on your back with your sitting bones as close to the wall as comfortable. Extend your legs up the wall, so that the back of your legs is resting fully against it. Stay in this pose for 60 seconds.

18. Corpse pose: 2 minutes. Extend your arms and legs, letting them drop open. Close your eyes, allow your feet to rotate to the sides, and keep your palms facing up. Stay in corpse pose for 2 minutes.