This is a practice for those of you who have a love-hate relationship with backbends. You know they are good for you but they are such hard work and often you don't feel warm enough in your spine to go deeper.

Today's practice incorporates a constant flow of gradual warming and blood pumping actions toward the spine: a continuous flow of cobras and spine strengtheners, a focus on the iliopsoas as well as lateral flexion and hip flexion. There is a mini-anatomy lesson as well for you to see what is happening.

Deeper variations of camel. pigeon toward king pigeon and more.