5 Minute Yoga for Back Tension (6 Movements of the Spine)

Transcript

[Music] welcome this is a five minute yoga sequence incorporating six movements of the spine this is a really good routine you can do every morning or night or any time of the day you feel a bit of back tension we'll begin seated just bringing some movement into the neck drawing the chin towards the chest and then taking the ear to shoulder ear to shoulder so like a u shape [Music] [Music] and we'll go ahead and draw the chin up towards the sky and once again just stretching the front of the neck this time we'll draw ear to shoulder ear to shoulder coming back to center sitting tall we'll begin to circle the waist so just finding some organic movement here if circling the waist is a bit intense feel free just to rock side to side [Music] my coming back to center we'll inhale the hands up overhead as you exhale taking a side stretch towards your left right hand reaches up and over inhale back to center exhale side stretch towards your right left hand reaches up and over inhale the hands back up overhead exhale twisting towards your left inhale reach the hands up overhead exhale twisting towards your right inhale reaching the hands up overhead exhale heart center [Music] when you're ready coming to tabletop pose wrist under shoulders knees under hips [Music] inhale dropping the belly take your gaze up for cow pose exhale rounding through the spine take your gaze down for cat continue sinking breath with movement [Music] [Music] on an exhale come to a neutral spine sending the hips towards your heels forehead or cheek to the mat for child's pose taking a moment here just to settle in soften the body observe the body and maybe set a positive intention for the day or the week ahead notice where you're holding tension and using your exhales to completely let go oh [Music] me [Music] that [Music] inhale rounding up one vertebrae at a time let the head come up last take your time inhaling the hands up overhead exhale heart center thank you for joining namaste if you enjoyed this video don't forget to like it below and