Lesson 03
Neutral Spine
Your home position.
Video demo coming
A neutral spine keeps the natural curves of the back intact — a small hollow at the lower back, a gentle rounding at the upper back, a soft curve at the neck.
Neutral is not flat. Pressing your low back into the mat is a different position with a different purpose, and it is not your default.
Learn to find neutral quickly. Almost every exercise starts by referencing it.
Key takeaway
Neutral means level hips and natural curves — not a flattened back.
Mini practice
Rock the pelvis between the two end ranges, then settle in the middle and breathe.
Neutral Spine Finder