Unpopular opinion: I despise the cue “do ___ to protect your spine.”
It’s well intentioned as a way to encourage good form.
But what a lot of people hear is: your spine is something that needs to be protected… from movement.
And that’s where things start to go sideways. Your spine isn’t fragile. It’s adaptable, responsive, and built to move.
When “protection” and “proper form” turns into constant bracing, avoiding certain positions, or staying in a narrow range of movement, we don’t actually make the spine safer, we make it less prepared.
What tends to work better?
Gradually teaching your spine that it can handle movement, load, and variation.
Real stability isn’t about locking down.
It’s about being able to move well and control it.
PS. Spinal waves aren’t mobility training, rather an expression of mobility i already have. If you are interested in safe & progressive ways explore flexion, extension, and control in a way that builds confidence and support over time, I have plenty of free classes on YouTube or book a one on one session with me!
Move with Lauren B
Share
Yoga Mobility Specialist helping you move better & feel better daily
12/10/2025
Looking for a winter escape? Come reset with me in Mexico, February 2026.
Sol y Flow is a Yoga Adventure for Body & Soul
Nestled on the Pacific Coast, this magical little beach town surrounded by jungle and the sea, is where I fell in love with Mexico. In the winter when the whales migrate, the cool breeze hits just right at sunset, and the warm sand invites you to slow down, there is truly no more perfect place to explore and reset.
Your investment includes:
🧘♀️ Twice daily Yoga, meditation, & mobility classes
🛏️ 4 Nights in a private villa
🏝️ Private beach access
🔥 Traditional temazcal sweat lodge ceremony
🐋 Private whale watching tour
🌮 Amazing local cuisine
🌿 Plenty of free time to explore the beach, play pickleball, and rest
🚙 Group Airport Transfers
You’ll have plenty of time to explore, lounge, and more at your leisure!
I have a couple spots remaining, so grab your spot via my bio!
Slide 2 is my new fave 🤩
There’s certainly a time & place for passive hip stretches, but most of the time getting my hips to work well relieves a lot of the aches & tightness.
Save these for your next lower body focus session!
1 - deep lunge into Cossack squat transfer
2 - opposite wrist taps (like you’re going into pigeon pose)
3 & 4 - deep squat work
5 - hamstring curl Cossack prep? (I think I just made this one up)
6 & 7 - high and low Cossack transfers
You can do these for time or reps, just make them smooth and controlled through your entire range - no matter how big or small that range may be.
The people who complain about tight hamstrings the most also tend to be the people stretching them the most 🤯
It’s wild how many of the most flexible clients I see complain about feeling “tight.” (It’s not wild, there’s a great explanation)
Now I’m not going to diagnose anyone here, but hamstrings that are overstretched & staying in a lengthened position, are probably going to feel tight. It’s like a rubber band under tension.
Or that dreaded “yogi butt?” Sounds awesome but is actually really painful? You definitely need to chill on the stretching (at least the way it’s mostly taught in modern yoga)!
The fix for your chronic pain or tightness might be as simple as giving your hammies some support through strength.
Note: I wouldn’t start with this drill because there’s a high chance you’ll cheat and end up making no progress or irritating your low back. Work with someone to divise a proper plan for you, ok thanks
Click here to claim your Sponsored Listing.
Location
Website
Address
Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769