8 MOVEMENTS OF THE SPINE

June 28, 2017

You sometimes feel stiff in your back or your back hurts after sitting for a long time? The following step by step guidance through this little flow will show us what happens when we move our spine in all dimensions and how it helps to feel better.

I hope you enjoy it ♥

 

 

 

 

  • Inhale bring your arms up and lengthen your spine
    —> extension of the spine, we increase the space in-between the vertebras 

 

  • Exhale bend to the right
    —> lateral flexion of the spine, we increase space between your left ribs

    Inhale come back to center
    —> extension of the spine, we increase the space in-between the vertebras

    Exhale bend to the left
    —> lateral flexion go the spine, we increase space between your right ribs

    Inhale come back to center
    —> extension of the spine, we increase the space in-between the vertebras

 

  • Exhale arms in cactus position and twist to the right, hips stay straight
    —> rotation of the spine (turning spinal column around itself)

    Inhale come back to center
    —> neutralize

    Exhale twist to the left
    —> rotation of the spine (turning spinal column around itself)

    Inhale come back to center
    —> neutralize

 

  • Exhale half way forward fold, arms are parallel to the floor
    (knees can be slightly bend to protect your lower back)
    —> tilting the pelvis and elongate the spine; lumbar and hip flexion

    Inhale look up and extend the palms
    —> open the chest

 

  • Inhale, raise your right arm towards the ceiling (either half way or full)
    —> rotation of the spine, opening the chest

    Exhale bring your right arm back down
    —> spine, lumbar and hip flexion

    Inhale, raise your left arm towards the ceiling (either half way or full)
    —> rotation of the spine, opening the chest

    Exhale bring your right arm back down
    —> spine, lumbar and hip flexion

 

  • Inhale half way up, finger tips remain on the floor
    —> elongate the spine; lumbar and hip flexion

    Exhale fall forward, palms on the floor in front of your feet
    —> spine, lumbar and hip flexion

 

  • Inhale, bend your knees slightly to protect your spine, palms on your hips or bring them up as you come up with a straight spine
    —> extension of the spine

 

  • Exhale, release the arms down into Namaskar 

 

Mindfully repeat this sequence three to five times and I hope you feel better afterwards :)

 

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