Yoga instructor endorses a five-minute sequence as my top choice for enhancing spinal health
Maintaining a strong and supple spine is crucial for easy movement as one ages, and this five-minute yoga routine is designed to support spinal health. The central pillar of the human body, the spine, benefits from gentle movements that lengthen it, enhance flexibility, and release tension in the back, neck, and shoulders.
This routine includes key poses like the Seated flexion and extension, Cat-cow, and the Puppy pose, each coordinated with breath to promote spinal mobility and relaxation. While the details of the Puppy pose were not provided, the routine also includes the Wide cobra, Open book, and Windshield wiper pose exercises.
Here's a detailed example routine:
- Seated flexion and extension (2-3 reps)
- Sit comfortably with a lengthened spine.
- Interlace fingers behind the head.
- Inhale, open elbows wide lifting chest and chin.
- Exhale, tuck chin toward chest with spine long, drawing elbows together.
- Repeat with breath. This helps open the chest, release upper back tension, and strengthen spinal alignment.
- Cat-cow pose (3-5 reps)
- On hands and knees, wrists under shoulders, knees under hips.
- Inhale: arch back, belly drops, lift chest and chin.
- Exhale: round spine, tuck chin and tailbone.
- Repeat with breath to improve spinal flexibility and ease stiffness.
- Wide cobra (as many repetitions as desired)
- Lie on the front, legs extended, hands as wide as the mat in line with the head, elbows close to the body.
- Lift chest by pressing through palms, keeping buttocks and lower body relaxed.
- Lower down with control.
- Open book (as many repetitions as desired on each side)
- Lie on one side with a bolster or cushion under the head, one leg stacked on top of the other and both knees bent, extend arms in front of you with palms touching.
- Sweep top arm up and behind you, rotating through the spine, and return top arm to the starting position.
- Repeat on the other side.
- Windshield wiper pose (as many repetitions as desired)
- Lie on the back, knees bent and feet hip-width apart, slowly drop both knees to one side, raise them back to center then drop them to the other side, continuing to sway side to side.
End the routine by hugging knees into the chest, wrapping arms around legs or with hands on knees, rocking gently from side to side a few times before extending legs. This helps to further lengthen the spine, open the chest, and release tension in the neck, shoulders, and back.
The benefits of this brief daily practice include improved spinal flexibility and mobility, preventing stiffness; strengthened muscles supporting the spine, promoting better posture; reduction of tension in the neck, shoulders, and lower back; enhanced circulation and relaxation, which can alleviate discomfort; and long-term maintenance of spinal health, aiding ease of movement as you age.
This routine is accessible for all levels and can be done anywhere, making it a practical tool to support spinal health in a short amount of time.
- This routine incorporates the Puppy pose, which is known to relieve tension in the back, neck, and shoulders, contributing to overall wellness and health-and-wellness.
- The Wide cobra pose, in addition to the Seated flexion and extension and Cat-cow, are part of this fitness-and-exercise routine, designed to enhance flexibility and mobility in the spine.
- The Windshield wiper pose is included in the routine for improving spinal flexibility, also providing a gentle massage to the lower back, thereby promoting science-backed health benefits.
