down-dog on the wall
go lower depending on how your back feels
down-dog with flat back, knees soft
down-dog with table or counter
slight back bend with counter
lean back into a greater back bend depending on how your back feels
spinal twist, repeat each side
more intense spinal twist
prepare for foot to inner thigh stretch
relax over knee, exhale and sink lower, don't pull!
twist and breathe
twist open and look up
seated twist, squeeze knee to chest
change feet and twist the other way
relax with legs up the wall
roll up and down spine in a supported shoulder-stand
low roll to massage back
