30-Min Spine & Core Routine (Mobility, Strength + Qi Gong Flow)

A 31-minute session focused on spinal mobility and core strength. Moving the spine daily is essential, and building strong core muscles can help support the lower back, improve posture, and reduce unnecessary tension. This practice combines classic mobility exercises with controlled core work, then finishes with a gentle Qi Gong flow to calm the body and restore energy. No equipment. All levels.