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I’m a yoga teacher and this five-minute flow is the best thing I do for my back
The spine is the central pillar of your body, so keeping it strong and supple is important. Taking the time to look after it now will make sure you can move easily as you age.
I’m a yoga teacher, and I regularly practice this simple five-minute routine to support my spinal health.
It’s suitable for all levels and is designed to lengthen the spine, open the chest and release tension in the neck, shoulders, and back.
These movements can also help improve flexibility and mobility in areas like the hips and pelvis.
Five-minute yoga routine for spinal health
Seated flexion and extension
Reps: 2-3
- Sit in a comfortable seated position, spine lengthened.
- Interlace your fingers and place your hands behind your head.
- Inhale, open your elbows wide to the sides, lifting your chest and chin.
- Exhale, tuck your chin toward your chest while keeping your spine lengthened, drawing your elbows toward each other.
- Repeat, moving with your breath.
Cat-cow
Reps: 3-5
- Come onto your hands and knees, with your wrists under your shoulders and knees under your hips.
- Inhale, arch your back so your belly drops toward the floor and lift your chest and chin.
- Exhale, round your spine, tuck your chin to your chest and your tailbone under.
- Repeat, moving with your breath.
Puppy pose
Hold: 3-5 breaths
- From your hands and knees, walk your hands forward and lower your chest toward the floor.
- Keeping your hips lifted, rest your forehead or chin on the floor.
- Engage your arms, pressing your palms into the floor, letting your chest sink.
- Breathe fully in this position, feeling your back and shoulders stretch.
Wide cobra
Reps: 5-8
- Lie on your front, legs extended and feet hip-width apart.
- Place your hands as wide as your mat in line with your head, elbows close to you.
- Inhale, lift your chest, pressing through your palms, keeping your buttocks and lower body relaxed.
- Exhale, lower down with control.
- Repeat, moving with your breath. If you feel pain or pinching in your lower back, walk your hands further away.
Open book
Reps: 5 on each side
- Lie on your side with a bolster or cushion under your head, with one leg stacked on top of the other and both knees bent.
- Extend your arms in front of you, with palms touching.
- Inhale, sweep your top arm up and behind you, rotating through your spine, watching your fingertips and keeping your lower body stable.
- Exhale, return your top arm to the starting position.
- Repeat the repetitions on one side, then switch sides.
Windshield wiper pose
Reps: 4-6
- Lie on your back, with your knees bent and feet hip-width apart.
- Slowly, drop both knees to one side, raise them back to center then drop them to the other side.
- Continue swaying side to side, feeling a massaging effect through the lower spine.
- Move gently with your breath.
End the routine by hugging your knees into your chest. Wrap your arms around your legs or with your hands on your knees, rock gently from side to side a few times before extending your legs.
Take a few deep breaths as you feel your body breathing before coming up to sitting and returning to your day.
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