About This Advanced Core Mobility Routine
When your core has outgrown basic stretches, you need deeper work. Research shows that core stability exercises improve function and reduce pain more effectively than general exercise for those with back issues.1 This advanced core mobility routine takes you through progressively challenging positions that address spinal extension, deep twists, and the connection between your core, hips, and upper back. It’s comprehensive work for serious practitioners.
What This Routine Targets
This immersion addresses your entire trunk through multiple planes of motion. You’ll extend through backbends like camel and bow pose, rotate through twisted sphinx and deep seated twists, flex through forward folds, and open the lateral lines through side bends. The sequence also targets the psoas and hip flexors that directly influence spinal position.
What’s Included
This fifteen-minute routine includes twenty-two exercises. The length allows proper warm-up before deeper positions and adequate time for your body to settle into each stretch. You’ll progress from standing stretches through kneeling backbends to floor-based twists and finishing inversions like plow pose.
Who Should Try This
This immersion is for experienced practitioners comfortable with backbends and deep twists. You should be able to hold camel pose and have some familiarity with bow pose before attempting this sequence. Dedicated yogis and flexibility enthusiasts will find this routine appropriately challenging.
Tips for Best Results
Set aside uninterrupted time and warm up your body before beginning. The backbend section requires a prepared spine, so respect the sequence order. Use props if needed to make positions sustainable. Deep core work requires patience, not force.
Upward Salute
Duration: 0:30
Sweep your arms skyward in upward salute to lengthen your spine and awaken your upper body.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms at your sides.
- Sweep your arms out and up overhead, keeping hands shoulder-width apart.
- Reach toward the ceiling while relaxing your shoulders and gazing slightly upward.
Tips
- Ground evenly through both feet.
- Engage your core to avoid arching your lower back.
Adjustments
- Place your hands behind your head or on your hips if raising them overhead feels intense.
Toe Touch
Duration: 0:30
Fold forward from standing to stretch your hamstrings and lower back with a calming release.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed by your sides.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
Adjustments
- Rest your hands on shins or thighs if the floor feels out of reach.
Side Bend
Duration: 1:00
Reach overhead and bend sideways to stretch your obliques and lats with control.
Difficulty: Beginner
Instructions
- Sit tall with arms relaxed at your sides.
- Raise one arm overhead while the opposite hand rests on your hip.
- Gently bend to the side, reaching over with the lifted arm and keeping your torso facing forward.
Tips
- Relax your shoulders and avoid hunching as you bend.
- Keep your seat grounded so the stretch stays in your side body.
Adjustments
- Place your hand on the side of your head instead of reaching overhead if shoulders feel tight.
Rag Doll
Duration: 0:30
Fold like a rag doll to let your spine decompress and your hamstrings stretch gently.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and knees softly bent.
- Inhale to reach arms overhead and lengthen your spine.
- Exhale to hinge at the hips, letting your torso drape forward.
- Grab opposite elbows and allow head and arms to hang heavy.
Tips
- Distribute weight evenly between heels and balls of the feet.
- Focus on lengthening your spine instead of trying to touch the floor.
Adjustments
- Bend your knees more deeply if your back feels tight.
- Rest elbows on a block or chair for extra support.
Kneeling Psoas
Duration: 1:00
Lengthen your hip flexors and side body with a kneeling psoas stretch that feels incredible after long sitting sessions.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward so both knees are bent at ninety degrees.
- Raise the arm opposite your front leg overhead while the other hand rests on your hip.
- Press your hips forward and reach up and slightly over with the lifted arm to open through the front of the hip and side body.
- Hold for a few breaths, then switch sides.
Tips
- Stack your front knee over the ankle for stability.
- Keep the core engaged so the stretch stays supportive, not saggy.
Adjustments
- Cushion your back knee with a folded mat or pillow if it feels sensitive.
Upward Dog
Duration: 0:30
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Child's Pose
Duration: 0:30
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Downward Dog
Duration: 0:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Cat Cow
Duration: 0:30
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Thread the Needle
Duration: 0:30
Flow through thread the needle to stretch your shoulders, chest, and upper back with a twist.
Difficulty: Beginner
Instructions
- Start in tabletop with hands under shoulders and knees under hips.
- Lift one arm toward the ceiling to open your chest.
- Slide that arm under the opposite arm with the palm facing up, lowering your shoulder and head toward the floor.
- Unwind back to tabletop and repeat before switching sides.
Tips
- Press the supporting hand firmly into the floor for stability.
- Keep hips stacked over knees as you twist.
Camel Pose
Duration: 0:30
Open the entire front body with a bold camel pose that stretches quads, hips, and heart space.
Difficulty: Intermediate
Instructions
- Kneel with knees hip-width apart and place hands on your lower back, fingers pointing down.
- Engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.
- If it feels good, reach one hand at a time toward your heels while keeping hips stacked over knees.
- Open the shoulders, soften the throat, and let your head relax back while you breathe.
Tips
- Press hips forward so they stay directly above your knees.
- Keep the glutes active to support the lower back.
Adjustments
- Stay with hands on your lower back if reaching the heels feels too intense.
- Pad the knees with a folded blanket or cushion for comfort.
Modified Seated Twist
Duration: 1:00
Twist with intention to wring out your spine and glutes while seated comfortably.
Difficulty: Beginner
Instructions
- Sit with legs extended, then cross one leg over the other so the foot plants outside the opposite thigh.
- Bend the bottom knee, bringing that foot toward the opposite hip if it feels comfortable.
- Lengthen your spine, place the opposite elbow outside the top knee, and set the other hand behind you for support.
- Twist your torso and turn your gaze over the back shoulder while breathing steadily.
Tips
- Grow tall through your spine before deepening the twist.
Adjustments
- Keep the bottom leg extended if bending it feels uncomfortable.
- Hug your top knee with the opposite arm instead of using the elbow for a gentler option.
Folded Butterfly
Duration: 0:30
Fold over your butterfly legs to stretch the lower back and inner thighs with a calming release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bring the soles of your feet together and let knees drop out to the sides.
- Place your hands on the floor in front of you and hinge forward from the hips.
- Let your head and neck relax toward your feet while you breathe into the stretch.
Tips
- Allow the weight of your head to deepen the stretch gently.
Adjustments
- Sit on a folded blanket to give your hips more space if they feel tight.
- Stay more upright if a forward fold feels intense today.
Twisted Sphinx
Duration: 1:00
Settle into twisted sphinx to stretch your hips and lower back while relaxing your shoulders.
Difficulty: Beginner
Instructions
- Start in tabletop, extend one leg back, and thread the other leg under your body so the foot reaches out to the opposite side.
- Lower your hips toward the floor and come down onto your forearms.
- Stay in the twist, breathing into the stretch before switching sides.
Tips
- Relax your neck and shoulders by keeping your gaze down.
Adjustments
- Place a cushion or blanket under your hips if they need extra support.
Bow Pose
Duration: 0:30
Catch your ankles and arc your body into a bow to stretch the entire front line while energizing the back body.
Difficulty: Intermediate
Instructions
- Lie on your belly with legs extended and arms by your sides.
- Bend both knees, bringing heels toward the glutes, and reach back to grab your ankles.
- Press your feet into your hands as you lift your chest, head, and thighs away from the mat.
- Hold the arc while breathing evenly, then lower with control.
Tips
- Keep your gaze forward or slightly up to maintain length through the neck.
- Squeeze the inner thighs toward each other so the legs stay hip-width apart.
Adjustments
- Stay lower to the floor or capture one ankle at a time if the full lift feels too intense.
Single Knee-to-Chest
Duration: 1:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Pelvic Tilt Press
Duration: 0:30
Use a gentle pelvic tilt to teach your lower back how to relax and your core how to engage.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core to tilt your pelvis upward and press your lower back into the mat.
- Keep arms relaxed by your sides and hold the position for a breath before releasing.
Tips
- Draw your navel toward your spine to initiate the movement.
- Let your glutes stay soft so the action comes from your core.
Adjustments
- Perform the same motion standing with your back against a wall if the floor feels uncomfortable.
Lying Figure Four
Duration: 1:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Spinal Twist
Duration: 1:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Knees-to-Chest
Duration: 0:30
Hug your knees to your chest to release the lower back and gently stretch the hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend both knees and draw them toward your chest.
- Wrap your arms around your shins and hug the knees in, breathing deeply.
Tips
- Let your head and neck relax on the floor.
- Keep your lower back gently pressing into the mat.
Adjustments
- Hold behind your thighs instead of the shins if that feels better for your body.
Plow
Duration: 0:30
Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Engage your core to lift your legs overhead, supporting your lower back with your hands.
- Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.
Tips
- Keep legs straight and toes reaching toward the floor.
- Relax your neck and avoid turning your head while in the pose.
Adjustments
- Hold your hips with your hands if your feet do not reach the floor.
- Bend your knees slightly if straight legs feel too intense.
Happy Baby
Duration: 0:30
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Complete Core Freedom
Rest in happy baby and feel the openness through your entire trunk. This level of core mobility work creates profound changes in how you move and how you feel.
Schedule this immersion weekly if advanced core mobility is your goal. The depth of work requires recovery time, but consistent practice at this level builds the kind of spinal freedom that transforms your entire movement practice.
