POPSUGAR Fitness

Strong and Supple: Yoga Sequence For Spinal Flexibility

Jan 29 2014 - 2:09pm

A strong and supple spine can not only help free you from back pain and tightness, it improves your posture, making you look taller and thinner. Here's a yoga sequence to stretch and elongate the muscles in the torso. Repeat it through once on the right side and then repeat on the left.

Source: Jenny Sugar at Laughing River Yoga Studio [1]

Relaxed Down Dog

This easy version of Downward Facing Dog [2] allows you to target the back more than the hamstrings.

Source: Jenny Sugar at Laughing River Yoga Studio [3]

Arching Three-Legged Dog

This variation of Three-Legged Dog [4] involves bending the knee of your top leg, increasing the flexibility in your hip flexors, spine, and hamstrings.

Source: Jenny Sugar at Laughing River Yoga Studio [5]

Wild Thing

Strong and poised like a ballerina, this pose is an advanced version of Extended Tabletop [6].

Source: Jenny Sugar at Laughing River Yoga Studio [7]

Wild Thing

Continue working the same muscles as you flip around and flow into Wild Thing on the other side.

Source: Jenny Sugar at Laughing River Yoga Studio [8]

Arching Pigeon

Open hip flexors are a must for spinal flexibility, so here's a pose that will target the front of the hips as well as offer a nice stretch for the front of the body.

Source: Jenny Sugar at Laughing River Yoga Studio [10]

Revolved Pigeon

This pose will continue to open the hips as well as offer a deep spinal twist.

Source: Jenny Sugar at Laughing River Yoga Studio [11]

Camel

A classic backbend, Camel [12] also helps open tight shoulders.

Source: Jenny Sugar at Laughing River Yoga Studio [13]

King Pigeon

This pose is similar to Cobra [14], but bending the knees will help to deepen the stretch.

Source: Jenny Sugar at Laughing River Yoga Studio [15]

Half Bound Squat

This hip-opening squat variation offers a nice lower back release as well as a deep stretch for the chest and shoulders.

Source: Jenny Sugar at Laughing River Yoga Studio [17]

Half Wheel

Another classic backbend, this is a prep for Full Wheel Pose [18] that'll open the shoulders as well as the muscles in the front of the body.

Source: Jenny Sugar at Laughing River Yoga Studio [19]

Two-Legged Inverted Staff Pose

Here's an advanced backbend [20] that targets the upper spine.

Source: Jenny Sugar at Laughing River Yoga Studio [22]

One-Legged Inverted Staff

Here's a more challenging variation of Two-Legged Inverted Staff Pose [23] that'll help to strengthen the upper legs.

Source: Jenny Sugar at Laughing River Yoga Studio [24]

Wheel

The most basic backbend [25], this challenging pose not only increases flexibility in the spine, it also strengthens the upper body.

Source: Jenny Sugar at Laughing River Yoga Studio [26]

Eagle Twist

Here's a relaxing way to increase side-to-side spinal flexibility.

Source: Jenny Sugar at Laughing River Yoga Studio [28]


Source URL
http://www.fitsugar.com/Yoga-Poses-Spine-Flexibility-30098067