Balasana, Child Pose

The spine twist is an effective exercise for mobilizing the spine and stretching the lateral core muscles. Lying on your back, lift your legs to a 90-degree angle and slowly lower them to the side while keeping the upper body stable on the floor. This rotational movement enhances flexibility in the lower back and hips, making it excellent for relieving back pain, recovering after intense workouts, or as part of a mobility program. It improves spinal mobility and is a gentle alternative to more intensive core exercises.

Spine Waves, also known as Spinal CARs or Spinal Waves, are flowing movements that mobilize and strengthen the spine. They promote flexibility, release tension in the back, and enhance body control. The spine is moved in a wave-like motion from top to bottom, engaging each vertebra individually.

In comparison, the Cat-Cow Exercise also mobilizes the spine with a flowing motion but moves all vertebrae simultaneously and is performed in a quadruped position.

Another complementary exercise is the Cobra Pose, which stretches the spine and strengthens the back muscles. In this exercise, you lie on your stomach and lift your upper body, specifically improving back flexibility.

Pigeon Pose Good Mornings combine the hip stretch of the Pigeon Stretch with the forward bend of traditional Good Mornings. This exercise improves hip mobility while simultaneously strengthening the lower back and glutes. The upright posture and controlled forward bend specifically target hip flexibility and core stability.

Pigeon Pose Good Mornings are an advanced variation of classic Good Mornings and an extremely effective mobility exercise. They allow for active engagement with load through the full range of motion, optimizing both mobility and stability.