Yoga Backbend Warm Up | Improve Back Flexibility


welcome this is a gentle yoga flow to
help warm up the spine let’s begin seated take a moment to connect with the
breath drawing the breath in through the nose out through the nose breathing all
the way into the belly expanding the belly with each inhale relaxing the
shoulders with your exhale connecting with the body offering some organic
movement begin to find a gentle rocking motion side to side come to Center inhale hands overhead exhale elbows in line with the shoulders
for cactus inhale up overhead exhale cactus inhale exhale cactus inhale hands
overhead reach tall exhale cactus inhale exhale
inhale exhale hands to heart center interlace the fingers on an exhale flip
your palms forward inhale draw the palms up overhead exhale side stretch to the
left inhale to Center exhale to the right inhale Center exhale release come to your knees take the knees mat with distance walk the hands forward forehead to the mat for Child’s Pose being drawing the breath into the belly expanding the low back with your inhale exhale sign out any tension within the
shoulders neck upper back you released come to table hips stacked over
the knees take the hands about ten inches in front of the shoulders inhale
drop the belly gaze up begin rocking back and forth listen to the body here
if this feels a bit too intense simply pull back a bit exhale round through the spine gaze down
rocking forward and back stack the wrists under the shoulders inhale drop the belly cow pose exhale
round through the spine for cat inhale cow exhale cat inhale cow exhale cat inhale cow now find some organic movement here
circulating the hips feel free to rock side to side if that feels good opposite direction warming up the spine
here come back to Center take the hands to
the top of the mat rounding through to Cobra release melting the chest down on an
inhale slight bend in the elbows peel the chest off the mat exhale release inhale again peeling the
chest engaging the core exhale inhale exhale release come to your knees
Child’s Pose sending the breath into the belly begin to allow the waistband to
get a little tighter here on an inhale tuck the toes send the hips
up for down dog feel free to play here bending the knees relax the neck maybe shake the head yes
and no you next inhale press into the toes lift the
heels rounding through the spine to plank exhale down dog one more time inhale send the heels high
round through the plank exhale down dog inhale step to the top of the mat give a
slight bend in the knees Chanda Shen inhale gently round to standing take
your time here when you’re ready inhale hands overhead exhale hands to your
sides inhale hands overhead exhale hands to
your sides inhale reach tall hands overhead exhale hands to heart center thank you
for joining namaste

2 Comments

  1. Lovely Bird!

  2. Nice video Bird! I've been watching all your videos the last 2 weeks & I've been doing some of your routines as my daily yoga workout & its been very good. You really have some great videos with a great sequence (flow) of movements. I take my computer to my basement where I usually do my yoga in the cold weather months & click on one of your videos & just follow through all the movements. You pretty much have perfect flexibility & perfect form on all the yoga movements & you also have a lot of good variations in the stretches such as sitting Indian style with the legs crossed while simultaneously rotating the hips or bringing your hands to the floor (usually I would just sit in Indian style for 5 minutes without moving much). In this video you have the Cat/Cow pose & you add in the variation of circulating the hips (I never really thought to do that).Thanks for all the videos Bird, I hope you never leave YouTube ☺

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