Fitness 'n' Yoga: Flow for the Spine
Flexibility • 32 Mins • Adv. Beginner & Up
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Move your spine in all four directions—flexion, extension, lateral flexion, and rotation—in this dynamic vinyasa flow designed to improve flexibility and mobility. With a special focus on lateral flexion in Reverse Warrior, you’ll also explore mindful transitions, including a smooth shift from a vertical twist into Reverse Warrior.
This flow helps balance spinal movement, release tension, and build fluidity in your joints and body. Get ready to move with intention and feel more open and energized!
This flow helps balance spinal movement, release tension, and build fluidity in your joints and body. Get ready to move with intention and feel more open and energized!
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This 30 minute daily routine focuses on diaphragmatic breath and targeted yoga postures that educate, strengthen and release the tension causing back discomfort.
Cameron
Sunday, March 23 2025
Sunday, March 23 2025
Loved the flow, but the instructor sounded bored/uninterested. Great exercise in motivating myself!
Austin
Sunday, March 23 2025
Sunday, March 23 2025
Slow in the beginning but speeds up in the middle through the end.
Evan
Saturday, March 22 2025
Saturday, March 22 2025
This is a great class with very clear instructions. My only (personal problem) is with all the forward folds & half folds at the very beginning before my achy-breaky back has warmed up, I can t go that fast. Taking them a little slower would be better, for me. So, I miss some of the forward folds. I have degenerative discs in my LS spine, so I m always looking for something to help with pain relief and this class does help; just wish it was a tad bit slower.
Frank
Friday, March 21 2025
Friday, March 21 2025
Nice for early morning, no chatter, just yoga. Calm voice and good cuing, good pace for me. Able to complete the class without looking at my screen. Namaste
Frank
Friday, March 21 2025
Friday, March 21 2025
This was a great way to start my day, focusing on twisting the spine and waking up my back. Nice pace,
Ian
Friday, March 21 2025
Friday, March 21 2025
I really liked this class. It moved at a nice pace. Sometimes I get really tired of all the down dogs! Thanks.
Christopher
Thursday, March 20 2025
Thursday, March 20 2025
Nice quick class that did as promised moved the spine in all directions. I liked how it ended with a pigeon then a nice shivasana.
Luke
Wednesday, March 19 2025
Wednesday, March 19 2025
I was off to a slow and squeaky start, but this class was opening and heat building. I appreciated the cardio even though when it was first mentioned, my soul groaned. It was accessible, helpful, intentional, thoughtful and everything you need a heat building yoga class to be. I feel more open and awake. I’m really enjoying this 30 day challenge. This was a great class!!
Ian
Wednesday, March 19 2025
Wednesday, March 19 2025
Really nice and good for my body. I forget how much I love Ben s easy no nonsense guidance. Smooth with good instruction and good for my back. Thank you for this lovely class.
Lucas
Tuesday, March 18 2025
Tuesday, March 18 2025
My back has been tight and uncomfortable and this practice was very helpful. I feel freer and much less achy than before. It s a "no frills" class with little reference to anything other than the body (which was fine with me). I appreciate the direction on the lateral movement in Warrior 2, which I ve always been a little unclear on. I too appreciate the space between cuing; I often find it distracting when teachers talk the entire practice without enough quiet time.
Gavin
Tuesday, March 18 2025
Tuesday, March 18 2025
Nice class – sparse, economical, efficient. Does exactly what it says, moving spine in all directions, without fluff or fuss. Despite minimal cueing or pose guidance I found it really easy to get into the zone and focus on what I was doing – not having to process a bunch of chatter . Thanks Ben
Sam
Tuesday, March 18 2025
Tuesday, March 18 2025
It is different than I expected, much slower, calmer. Not so much fitness. But a great class to do in the middle of day, after half a day of working. It will be my new go-to-in-the-office-class!
Ryan
Saturday, March 15 2025
Saturday, March 15 2025
I really liked the flow of this class and how it woke up my back this morning. My only issue is all the pacing that Ben does while his assistant is performing the yoga. I found it to be very distracting. Hence my reason for 4.5 stars instead of 5.
Gavin
Wednesday, March 12 2025
Wednesday, March 12 2025
Did as part of YDL 30 day 30 minute challenge, but it has been in my favorites for a long time. Nothing too exciting as far as his comments, (Ben is just a straight forward instructor, not a lot of fluff) but great direction...a wonderful flow, love it every time.
Liam
Tuesday, March 11 2025
Tuesday, March 11 2025
really nice slow moving vinyasa. i liked the different transitions. i practice a lot and its nice to mix it up with interesting transitions. i also agree with the others that Ben has a very soothing voice and i love that his voice doesn t get in the way of my concentration. which is a good thing!
Adam
Monday, March 10 2025
Monday, March 10 2025
I loved this class. At first it bothered me the instructor was pacing during the class, but this is an amazing flow that feels great! Well spent 30 minutes
Peter
Sunday, March 09 2025
Sunday, March 09 2025
A terrific flow. The spinal movement is great. One of the best parts of the flow is the quiet space Ben leaves interspersed with concise instructions. It s nice to not have a lot of unnecessary chatting!
Dan
Saturday, March 08 2025
Saturday, March 08 2025
How would I describe your voice in your excellent cuing? Calming, peaceful, meditative, maybe even mesmerizing. I love doing yoga with you, Ben! Namaste.
Cameron
Saturday, March 08 2025
Saturday, March 08 2025
This was a nice quick flow and, as indicated, really does concentrate on moving the spine. I enjoyed the flow tho I sometimes got a little confused as to whether I was on left or right.
Luke
Friday, March 07 2025
Friday, March 07 2025
Did as part of YDL 30 day 30 minute challenge, but it has been in my favorites for a long time. Nothing too exciting as far as his comments, (Ben is just a straight forward instructor, not a lot of fluff) but great direction...a wonderful flow, love it every time.
Piers
Thursday, March 06 2025
Thursday, March 06 2025
Really great fitness flow that gets the heart going but still feels gentle. Strengthening and calming.
Gordon
Thursday, March 06 2025
Thursday, March 06 2025
This is one of my favorites, have done many times. Excellent direction, get a bit of everything. Feel so good after. Love Ben s straight forward teaching.
Matt
Wednesday, March 05 2025
Wednesday, March 05 2025
Really good, solid foundation way to stretch your spine in all directions. I love that Ben Davis is clear in his cueing but not overly "talky."
The first couple of poses for the model are instructional, not meant to be followed. The yoga starts after that and Ben sets you up for the following sequences in a clear methodical way.
Nice, short wake-me-up to loosen my spine. Thanks Ben!
Phil
Wednesday, March 05 2025
Wednesday, March 05 2025
Clear, uncomplicated and very pleasant. Some days this is everything.
Nathan
Tuesday, March 04 2025
Tuesday, March 04 2025
Meh. I can see how this would be good for general fitness, but if you re having back pain probably want a different class, and this was under "Yoga for Back Pain". There s no hip stretching at all and the transitions were a little odd. Kudos to the guy for being original but this definitely wasn t my favorite. I saw that several reviewers liked his lack of in-between talk but I thought he seemed bored. I get that in real life you wouldn t want your instructor to talk as much but they can also hands-on adjust you. I like the adjustment cues most instructors on this site give. Just my 2 cents.
Dominic
Tuesday, March 04 2025
Tuesday, March 04 2025
Hooray for another amazing class from Ben! As with Ben s other classes, I love the chill vibe! The class is fast enough to make me feel like I m working but slow enough that I can focus on form and not just rush through poses. Unique flows and excellent cues without being too wordy. I was a bit worried about this class because I have compressed low back discs but it was gentle enough that I felt great at the end. Keep the great classes coming, Ben! Namaste.
Stewart
Monday, March 03 2025
Monday, March 03 2025
So SMOOTH, challenging yet still completely accessible! LOVE the playlist too!!
Keith
Saturday, March 01 2025
Saturday, March 01 2025
Appreciate you are taking your time to explain the flow before starting. Well done both of you!
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