This 20-minute flow is the second part of Ashley's Mindful Backbends Series, where she continues to prepare your body for the final flow that culminates in Urdvha Dhanurasana. The focus remains on core strength, critical key actions for maintaining length in the lumbar spine, while moving into bigger backbends. By working on strength, stability, and subtle movement, this practice with Ashley teaches you how to avoid putting pressure on the lower back and instead directs the backbend into the thoracic spine. This flow reminds the practitioner that yoga is always about returning to center, finding balance to feel open, and yet supported.

Props Required: 2 Blocks and Wall Space