A Spine Yoga Program

Many people suffer from low back pain. In many cases, this is due to poor flexibility, mobility, and/or stability of the muscles supporting the spine. Regaining flexibility has been shown to be able to dramatically reduce back pain. This will also reduce the risk of future back injuries, and do so safely without prescription drugs which may be potentially habit forming and have harmful side effects.

The following exercises will help stretch and strengthen the spine and postural muscles:

Knee-to-Chest

3. Exhale as you pull knees toward chest. Keep shoulders flat and relaxed. Press the lower back down into the floor.
2. Inhale as you bring knees up, grasping them in your hands.
3. Exhale as you pull knees toward chest. Keep shoulders flat and relaxed. Press the lower back down into the floor.
4. Inhale returning to position #2, pushing the knees away from the chest straightening the arms. Repeat 10 times.

Floor Twist

1. Lay on your back with your feet shoulder width apart. Keep the low back in a neutral position
2. Exhale as you let both knees fall to the left (also excellent for hip flexibility). Inhale returning to the neutral position (position #1).
3. Exhale and let both knees fall the right. Repeat 10 times.

Child’s Position

1. Start on all fours with shoulders above wrists and hips above knees.
2. Inhale as you arch your back and raise your chin, directing your gaze upward.
3. Exhale as you round the low back, contract the abdomen, and let the chest lower towards the knees and the thighs lower towards the heels.
4. Return to starting position and repeat 10 times.

Cobra

1. Lay face down. Place palms next to chest with fingertips in line with shoulders. Allow the back and neck to elongate.
2. Inhale is you gently raise up onto your hands, lifting your head, and directing your gaze toward the ceiling.
3. Exhale as you return to the starting position. Repeat 10 times.

Chair Twist

1. Lay face down. Place palms next to chest with fingertips in line with shoulders. Allow the back and neck to elongate.
2. Inhale is you gently raise up onto your hands, lifting your head, and directing your gaze toward the ceiling.
3. Exhale as you return to the starting position. Repeat 10 times.

Downward Dog

1. Start on all fours with shoulders above hands and hips above knees.
2. Let your head come down and your buttocks come up. Stabilize your shoulders by "squeezing" your shoulder blades together.
3. Straighten your knees (it is okay if you can’t straighten them all the way). Hold this position for 10-15 seconds.
4. Lower yourself back down to the starting position. Repeat 10 times.

Legs Up The Wall

1. Sit parallel to a wall.
2. Lay on your back and swing your legs up.
3. Lay flat allowing your arms to rest comfortably at your side and maintaining your legs extended. Going into this position is easier from the side-sitting position than laying down and scooting your body closer to the wall after you have extended your legs.
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