Yoga Positions for a Flexible Spine

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A flexible spine helps you to progress through yoga more easily. Increase your spine's flexibility with the help of a professional yoga instructor in this free video.

Part of the Video Series: Yoga Exercises
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Video Transcript

Hi, I'm Amy Newman, fitness expert and creator of The Perfect 10 Workout, and I'm going to show you how to do yoga poses for a flexible spine. We're going to start off in the easy pose and as you open your eyes, slowly bring your feet together. We're going to open up our knees nice and wide, stretching up through the spine and then leaning forward, bringing your elbows in front of your legs. Stretch forward as straight as you can and get your neck in line with your spine. This is called the Butterfly. Breathe, it feels really good on the lower back. It also works your inner thighs. Then you're going to roll up and we're going to do the spinal twist. I'm going to cross one leg over and the other is under, bent. You can either do it bent or stretched straight but I'm going to do it bent. The leg that is crossed over, have the foot flat, the knee is up in the center of your chest. Opposite arm, crosses and goes on the outside of your leg. Then your other arm is going to go around to the back by your tail bone, flat on the floor with your palm and you're going to lift, pulling your shoulders in. Neck is long, breathing, don't hold your breath and then start to twist and look over your back shoulder. Breathe deep with both sides of your buttocks equally on the mat. Breathing in deeply, exhaling slowly. Relaxing your torso and letting it open, giving your organs plenty of room to move around, giving your spine a nice twist. Helping it be more flexible, breathe and then slowly come forward and you're going to switch sides. Crossing the other leg over and curling the other leg around, both sides of your, both sides of your buttocks should be flat on the mat. Opposite arm, cross it over, side of the knee, other arm goes behind your back, shoulders come in, neck is long, and then slowly turn and look over your back shoulder. Stretching up towards the ceiling, breathing deeply into your body, pressing your buttocks into the mat as you lift through the crown of the head. Breathe deep. You want to hold these poses for about a minute at least. The longer you hold it the more flexible your spine will get. But you want to start slow and move into longer poses as you become more comfortable. I'm Amy Newman. Thank you for joining me as we learn how to get our spine more flexible with yoga poses.

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