Best Stretches for Back & Spine | 10 Minute Yoga For Beginners

Transcript

welcome this is a restorative yoga
practice focusing on stretching the back and spine perfect for a morning routine
or really anytime during the day come to seated begin rotating your head in a
circular motion opposite direction go ahead and reach the left hand out
towards the left side placing that hand on the mat this is enough of a stretch
rest here or go ahead and draw your right ear to the right shoulder
both inhales full exhales you release right hand reaches out towards
the side rest here if this is enough or go ahead and take that left ear towards
the left shoulder with each exhale allow the shoulders to fall away from the ears you release begin circulating the shoulders opposite direction back to centre being rotating the hips
in a circular motion beginning at the tail bone working your way up towards
larger circles as you move up the spine I like to play here and get into the
shoulders a little just connecting with the body finding some organic movement
here opposite direction again beginning at
the tailbone find that movement and when you're ready begin working your way up
the spine you maybe get into the shoulders back to centre on your exhale round
through the back navel towards the spine for a seated cat cows inhale chest
forward gaze up continue at your own pace you back to centre left-hand meets the mat
inhale right hand reaches over towards the left for a seated side stretch inhale Center exhale right-side continue
moving with your breath almost like a palm tree next inhale hands overhead exhale twist
left hand in back right hand meets the left knee gazing over that left shoulder
sitting taller with each inhale having the intention to twist a little deeper
with each exhale inhale Center exhale towards the right
sit tall here full inhale exhale release hinging at the hips lead with
the chest begin to fold forward stopping where you meet that stretch if this is
too intense feel free to take a child's pose instead you if you're seated release and reverse the
bottom and top leg take your fold release inhale hands overhead exhale heart center
namaste you you