Yoga Warm-Up:
6 Movements of the Spine
Description:
Side bending right and left
Twisting right and left
Rounding and arching the spine
Can be done in any combination that is comfortable for you.
Benefits:
Increases flexibility of the spine
Gentle movement that encourages circulation through the spineIncreases flexibility of the spine
Allows for movement in all directions
Instructions:
Find a mindful seat.
On your inhale lift your arms alongside your ears.
On your exhale take the right arm down and side bend to your right.
On your inhale bring both arms alongside your ears.
On your exhale take the left arm down and side bend to the left.
On your inhale lift your arms alongside your ears.
On your exhale twist to your right taking your right arm behind you and your left arm across to the right thigh.
On your inhale lift your arms alongside your ears.
On your exhale twist to the left bringing your left arm behind you and your right arm across to the left thigh.
On your inhale lift your arms alongside your ears.
On your exhale to circle the arms back to the floor or chair seat
Inhale to lift and arch the spine
Exhale bringing your hands to your knees, pulling the spine back by rounding the spine.
Inhale to a neutral spine
Ending with an exhale