Disclaimer: I am not a certified yoga instructor, nor am I a medical professional. Always talk to your doctor before starting any exercise regimen, especially if you have a medical condition. Proceed at your own risk.
This is my favorite yoga sequence, and I have been practicing and adapting it for years. Sometimes I complete this quickly as a warm up prior to other exercise, sometimes I take it slow and add more poses in between. This has been a great “base” yoga flow to incorporate spine health in your practice.
This yoga sequence starts with some simple standing stretches and a gentle twist. Next, a warrior sequence stretches the spine, opens the lower back, and warms the hamstrings. Cat & Cow poses massage up your vertebrae between each section. Finally, floor poses stretch all areas of the back.
Go only as far as you feel comfortable in each pose. For each Cat & Cow, repeat until you feel your spine warming up and becoming comfortable. To stretch quickly, do each pose for 1-2 breaths. To go a slower pace and delve deeper into the poses, hold each for 5 breaths or more.
Start out with these warm up poses, in the middle of your yoga mat:
Mountain Pose 
Crescent Moon (Both Sides) 
Upward Salute 
Forward Bend 
Forward Bend Twist (Both Sides)
Now, get down on all fours, and start this Warrior sequence in Cat & Cow. Do all poses on one leg, and then rest for a few breaths in Extended Childs Pose. Afterward, repeat this section again on using the other leg.
Cat (Repeat As Much As Needed) 
Cow (Repeat As Much As Needed) 
Upward Facing Dog 
Downward Facing Dog 
Warrior I 
Warrior II 
Reverse Warrior 
Extended Side Angle 
Bring that arm down to the ground into Lizard Pose 
Put your back knee down and pull back into Half Split 
Forward again onto Plank 
Downward Facing Dog 
Extended Child’s Pose, and rest for a few breaths 
Switch Sides, & Repeat
Start With Cat & Cow
Next, prepare for the floor poses by going back into Cat & Cow.
Cat (Repeat As Much As Needed) Cow (Repeat As Much As Needed) 
Bird Dog (Both Sides) 
Thread the Needle (Both Sides) 
Thunderbolt Pose*
Roll Shoulders (Both Directions)
Gate (Both Sides) 
Fire Log (Both Sides – See Next Pose) 
Log Pose Forward Bend (Both Sides – See Previous Pose) 
Easy Pose 
Easy Pose Twist (Both Sides) 
Lie down, and push yourself up to Bridge Pose 
Reclined Pigeon Pose (Both Legs) 
Release your legs, and then Eagle Arms 
Supine Spinal Twist (Both Sides) 
Savasana or Corpse Pose
* You can also do neck stretches here
This sequence has improved my spine health and flexibility as long as I practice it a couple times a week. I also like to shake things up with adding more poses. More poses I like to add include:
- Pigeon, and its variations
- Legs Up the Wall
- Dolphin Pose
- Plank Variations
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