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Yoga for the Spine and Pelvic Floor
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Image Pose Description
yoga pose EasySit with legs straight. Place hands on floor beside hips. Palms down, fingers point forward. Cross legs. Lower knees. Lengthen the spine by stretching back up. Rest palms on knees.
Alternatives: Hero. Perfect. Lotus.
Benefits: Flexibility in the hips, and spine. Improve posture.
Video: https://www.youtube.com/embed/zLvJD7iKVhw?rel=0
Modifications: A) Pillow under buttocks. B) Back against a wall. C) Palms together at the centre of your chest. D) Fold a 1/4, 1/2 or 3/4 of the way down. E) Interlace your fingers, extend your arms overhead, stretch up and fold forward.
Precautions : Knee, leg or spine injury. Sciatica.
yoga pose Easy Chin To ChestSit or stand. Close eyes. Slowly move head forward, trying to touch chin to chest. Move head as far back as is comfortable. Don't strain. Feel stretch in front and back of neck and loosening of the neck. Repeat several times.
Benefits: Flexibility in neck.
Video: https://www.youtube.com/embed/vSRVFModIHk
Precautions : neck injury.
yoga pose Easy Ear To Shoulder ISit or stand. Close eyes. Face directly forward. Relax shoulders. Slowly move head to right and try to touch right ear to right shoulder (without raising shoulders). Repeat on other side.
Benefits: Flexibility in neck.
Video: https://www.youtube.com/embed/vSRVFModIHk
Modifications: A) Pillow under buttocks. B) Back against a wall. C) Palms together at the centre of your chest. D) Fold a 1/4, 1/2 or 3/4 of the way down. E) Interlace your fingers, extend your arms overhead, stretch up and fold forward.
Precautions : Neck injury.
yoga pose Easy Forward Fold ICross legs. Place hands in front of you on the mat. Bend forward to elongate the spine. Lower shoulders. Straighten back. Gaze ahead. Hold.
Benefits: Maintains knee, ankle mobility. Improves posture.
Video: https://www.youtube.com/embed/QjvYiRcUBhE
Modifications: Fold as close to the mat as possible with arms extended.
Precautions : Knee, leg or spine injury. Sciatica.
yoga pose Easy Anjali TwistSit with legs crossed. Lower knees. Lengthen spine by stretching spine up. Bring hands into Anjali (prayer). Twist to right. Hold. Twist to left.
Alternatives: Hero. Perfect. Lotus.
Benefits: Flexibility in hips, spine. Engages core. Inner peace.
Video: https://www.youtube.com/embed/zLvJD7iKVhw
Precautions : Knee injury.
yoga pose Easy Fold BlockSit with legs crossed. Fold forward by reaching arms in front and resting head on a block.
Benefits: Stretches ankles, hips, thighs, shoulders, triceps, chest.
Video: https://www.youtube.com/embed/eAg0yY1swQI?start=310
Modifications: Folded blanket (lift sitting bones).
Precautions : Shoulder injury.
yoga pose bend knees, both feet on floorSit legs crossed. Bring hands as far as you comfortably can behind back. Fingers touching floor.
Alternatives: Lotus. Hero.
Benefits: Counter to seated poses.
Video: https://www.youtube.com/embed/zLvJD7iKVhw?rel=0
yoga pose Easy Side Bend ISit with legs crossed. Lower knees. Lengthen spine by stretching back up. Raise arms overhead and bend to the right. Bring right hand to floor. Repeat on left side.
Alternatives: Hero. Perfect. Lotus.
Benefits: Flexibility in hips, spine. Engages core.
Video: https://www.youtube.com/embed/52I0T7JXJpI
Modifications: A) Bring elbow flat on floor. B) Look up or down.
Precautions : Knee injury.
yoga pose Easy TwistSit with legs crossed. Inhale. On exhale twist torso to right. Repeat on left.
Benefits: Stretches spine, shoulders, hips. Relieves backache, sciatica.
Video: https://www.youtube.com/embed/R2pQdH0LX_U?rel=0
Modifications: Sit sideways on a chair and twist.
yoga pose Easy Forward Bend TwistSit with legs crossed. Lower knees. Turn to face left leg. Place left hand beside you on mat and right hand resting on right knee. Inhale, stretch forward and up. Exhale, fold over left leg. Keep both sit bones on mat as you press left thigh down. Round back. Drop head to knee. Repeat on other side.
Alternatives: Pillow under hips. Bolsters or blocks under one or both knees.
Benefits: Flexibility in hips, spine. Engages core.
Video: https://www.youtube.com/embed/DWxvM7N6cnk
Modifications: Rest forehead on stacked fists.
Precautions : Knee injury.
yoga pose Cradle BabySit with legs crossed. Keep left leg crossed. Hold right foot with both hands. Draw right shin into chest and cradle knee in elbow of right arm. Gently rock back and forth as if cradling a baby.
Benefits: Hip opener. Stretches hams and calves.
Video: https://www.youtube.com/embed/mUISBECd7W0
Modifications: A) Cradle Baby with a straight leg. B) Seated Knee Rotations (hold thigh and rotate your knee).
Precautions : Hip injury.
yoga pose End Of Sequence
yoga pose Knees To ChestLie on back. Legs and arms extended. Both knees to chest. Clasp hands around knees. Wrap forearms over shins. Clasp each elbow with opposite hand. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down. Lengthening spine. Softly rock backward and forward or side-to-side for a spinal massage. Tuck chin slightly. Gaze down. Hold. Release.
Benefits: Massages spin. Lower back stretch. Good for posture. Relieves tired legs. Strengthens back. Firms abdominals. Strengthens legs and hips. Cures joint pains. Improves blood circulation in legs.
Video: https://www.youtube.com/embed/TVk4ht8V8J8
Modifications: Knee to chest.
yoga pose Knees To HeadLie on back. Extend arms beside body, palms facing down. Bend knees. Bring knees to chest. Hold legs slightly below knees. Press knees into upper chest. Raise head, shoulders and upper chest to knees. Hold.
Benefits: Reduces abdominal bloating and backache.
Video: https://www.youtube.com/embed/D34o4QINYMk
Modifications: Knee to chest.
yoga pose Leg Up I StrapLie on back. Press left thigh down and stretch right leg out. Keeping left thigh firmly planted, bend right leg and grasp big toe with first two fingers and thumb (or use a strap). Straighten leg. Hold. Lower. Repeat on left leg.
Benefits: Stretches hips, thighs, hams, calves. Relieves sciatica.
Video: https://www.youtube.com/embed/GzToob_gGUk?rel=0
Modifications: Blanket under head.
yoga pose Supine Knees BentLie on back. Knees bent. Legs and arms out wide. Palms up. Release lower back to floor. Close eyes. Abdomen rises on inhale and falls on exhale. Feel heavy with each exhalation.
Alternatives: Crocodile. Child.
Benefits: Tune into body. Calm. Tranquil. Inner Peace. Clarity.
Video: https://www.youtube.com/embed/gGT2PmZ84Wg
Modifications: Knees up. Blanket under knees. Blanket under head.
yoga pose BridgeLie supine. Bend knees. Set feet on floor. Heels close to sitting bones. Press inner feet and arms into floor. Push tailbone up. Lift buttocks. Clasp hands below pelvis.
Benefits: Chest, neck, spine stretch. Reduces backache.
Video: https://www.youtube.com/embed/EU2JS2Pm2EY?rel=0
Modifications: A) Baby Bridge (raise up to a comfortable position). B) Bridge with a blanket under shoulders. C) Bridge with leg up. D) Clasp hands around ankles. E) Block below shoulders. F) Block, or bolster, below the lower back. G) Feet close to a wall to prevent slipping.
Precautions : Knee or neck injury.
yoga pose supine twistLie on back. Arms extended to sides at shoulder-height or slightly below. Palms up. Bend knees. Draw heels close to buttocks. Soles of feet on floor. Drop knees to right and turn head left. Return to centre. Feet flat. Gaze up. Drop knees to left and turn head right. Return to centre.
Benefits: Align pelvic. Eases sciatic pain. Stimulates organs. Flushes toxins from body.
Video: https://www.youtube.com/embed/T_FCk5yVgiY
Precautions : Neck injury.
yoga pose End Of Sequence
yoga pose Half BoatSit with straight legs. Press hands on floor behind hips. Fingers point to feet. Lift legs with knees bent.
Alternatives: Boat pose.
Benefits: Strengthens abs, hip flexors, spine.
Video: https://www.youtube.com/embed/reru9O8KrX0?rel=0
Modifications: A) Boat Pose On Chair. B) Boat Pose With Strap (around upper back and feet). C) Double Boat Pose (partner yoga). D) Half Boat With Eagle Arms.
Precautions : Pregnancy. Neck injury.
yoga pose Extended ChildOn all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.
Benefits: Stretches arms, shoulders, spine, hips.
Video: https://www.youtube.com/embed/eqVMAPM00DM
Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl the toes under (instead of flat). D) Place a rolled towel under your shins (take the stress off of your ankles). E) Place a yoga blanket underneath the knees for padding. F) Place a folded towel underneath the knees for padding. G) Place a bolster or pillow under your stomach or chest and stay for up 10 minutes. H) Go deeper into the hip stretch by spreading your knees wider.
Precautions : Knee injury.
yoga pose Table TopCome onto hands and knees. Bring knees hip-width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Press tail bone towards back wall and crown of head towards front wall.
Benefits: Transition for many floor postures. Lengthens spine.
Video: https://www.youtube.com/embed/PGAntbDQ6Xg
Modifications: A) Make fists with hands (reduce pressure on wrists). B) Raise an arm. C) Raise one arm and the opposite leg. D) Folded towel or a wedge under the heels of your hands. E) Folded blanket or a yoga mat under your knees. F) Cat-Cow pose.
Precautions : Wrist, knee or neck pain.
yoga pose Cat CowSit with buttocks on heels. Come onto all fours. Wrists under shoulders. Pull navel into small of back. Inhale while raising head. Exhale, while lowering head and arching spine up like a cat. Repeat.
Benefits: Stretches lower back. Engage care. Decompress spine.
Video: https://www.youtube.com/embed/kqnua4rHVVA
Modifications: Knee to chest. Raise leg or arm.
Precautions : Neck injury.
yoga pose Table TopCome onto hands and knees. Bring knees hip-width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Press tail bone towards back wall and crown of head towards front wall.
Benefits: Transition for many floor postures. Lengthens spine.
Video: https://www.youtube.com/embed/PGAntbDQ6Xg
Modifications: A) Make fists with hands (reduce pressure on wrists). B) Raise an arm. C) Raise one arm and the opposite leg. D) Folded towel or a wedge under the heels of your hands. E) Folded blanket or a yoga mat under your knees. F) Cat-Cow pose.
Precautions : Wrist, knee or neck pain.
yoga pose Thread The Needle Arm UpGet on hands and knees. Slide right hand between left hand and left knee. Slide arm out to left (right shoulder and side of head rest on floor). Reach left hand up. Reach out through the fingers. Hold. Switch sides.
Alternatives: Extended Puppy.
Benefits: Stretches shoulders, arms, upper back, neck.
Video: https://www.youtube.com/embed/nNICdJLGuAw
Modifications: Folded blanket under knees.
Precautions : Knees, shoulders, or neck injury.
yoga pose Table TopCome onto hands and knees. Bring knees hip-width apart. Palms directly under shoulders. Fingers facing forward. Gaze down. Flat back. Press into palms to drop shoulders away from ears. Press tail bone towards back wall and crown of head towards front wall.
Benefits: Transition for many floor postures. Lengthens spine.
Video: https://www.youtube.com/embed/PGAntbDQ6Xg
Modifications: A) Make fists with hands (reduce pressure on wrists). B) Raise an arm. C) Raise one arm and the opposite leg. D) Folded towel or a wedge under the heels of your hands. E) Folded blanket or a yoga mat under your knees. F) Cat-Cow pose.
Precautions : Wrist, knee or neck pain.
yoga pose Cow Arm Leg RaisesStart on hands and knees. Knees set directly below hips and wrists. Centre head in a neutral position. Eyes looking at floor. Raise right arm and left leg. Hold. Raise left leg arm and right leg.
Alternatives: A) Cow pose. B) Raise arm. C) Raise leg.
Benefits: Stretches torso and neck. Massages spine, and core.
Video: https://www.youtube.com/embed/sQ7xdUBKuS0
Modifications: Raise arm and leg to side.
Precautions : Neck or wrist injury.
yoga pose End Of Sequence
yoga pose Extended ChildOn all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.
Benefits: Stretches arms, shoulders, spine, hips.
Video: https://www.youtube.com/embed/eqVMAPM00DM
Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl the toes under (instead of flat). D) Place a rolled towel under your shins (take the stress off of your ankles). E) Place a yoga blanket underneath the knees for padding. F) Place a folded towel underneath the knees for padding. G) Place a bolster or pillow under your stomach or chest and stay for up 10 minutes. H) Go deeper into the hip stretch by spreading your knees wider.
Precautions : Knee injury.
yoga pose PlankBegin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.
Alternatives: Dolphin. One Legged Side Plank.
Benefits: Strengthens arms, wrists, spine. Tones abs.
Video: https://www.youtube.com/embed/pSWYGXSNjdE?rel=0
Modifications: Knees on floor. Use wall to place feet for support.
Precautions : Carpal tunnel syndrome
yoga pose Downward Facing Dog Knees BentStart in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Bend knees. Tuck chin in. Look at feet. Release jaw.
Alternatives: Down Dog. Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/GuxnaIcILFQ
Modifications: Use wall. Head on block. Leg up. Arm up. Wide stance.
Precautions : Pregnant. HBP. Headache.
yoga pose Downward Facing DogStart in Mountain. Forward bend. Step feet back one at time. Lift buttocks. Lengthen spine. Press down through heels. Tuck chin in. Look at feet. Release jaw.
Alternatives: Dolphin.
Benefits: Stretches spine, hams, shoulders. Calms nervous system.
Video: https://www.youtube.com/embed/ayRU3ecmPbI?rel=0
Modifications: A) Use a wall. B) Head on a block. C) Leg up. D) Arm up. E) Wide stance.
Precautions : Pregnant. High blood pressure. Headache.
yoga pose Standing FoldStand in Mountain. Stretch arms overhead. Bend knees slightly (don't straighten knees by locking them back). Fold forward from your waist. Back of neck soft. Hang loosely. Allow the spine take its time to stretch forward.
Benefits: Calms the brain. Helps relieve stress. Stimulates liver and kidneys. Stretches hamstrings, calves, & hips. Strengthens thighs and knees. Improves digestion. Helps relieve symptoms of menopause. Reduces fatigue. Relieves headache and insomnia. Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
Video: https://www.youtube.com/embed/hrp6Q_QyDkc?rel=0
Modifications: A) Bent knees. B) Loop fingers around big toes. C) Place upper back against wall. D) Place hands on blocks that are positioned close to your feet. E) Baby standing forward bend (bend only half way down). F) Use a chair or wall for going half way down. G) Do not use leverage in the pose to go deeper into the bend. Instead let the body be loose as a goose while bending and allow the spine take its time to stretch forward. H) Place head on a chair when in the forward bend. I) Do Gorilla pose (palms under soles of feet).
Precautions : Back, knee, and hamstring injuries.
yoga pose Lunge Hands On MatFrom Downward Facing Dog step right foot forward between hands. Hands either side of right foot. Left knees stays off ground. Lift chest. Look up. Back into Down Dog. Repeat on left leg.
Alternatives: High Lunge.
Benefits: Stretches legs, groin, hip flexors. Strengthens thighs, buttocks.
Video: https://www.youtube.com/embed/R5zeuZuA8T4?rel=0
Modifications: Move between bent and straight leg.
Precautions : Knee injury. High blood pressure.
yoga pose Low LungeStart in Downward Facing Dog. Step right foot forward, between hands. Lower left knee to floor, sliding foot back until you feel a nice stretch in left hip and thigh. Keep hips low and level with each other. Place hands on thigh (or lift chest away from thigh, sweeping arms up alongside ears).Look straight ahead. Lower hands and step back to Downward Facing Dog.
Benefits: Stretches legs, groin, and hip flexors. Strengthens thighs and buttocks.
Video: https://www.youtube.com/embed/R5zeuZuA8T4?rel=0
Modifications: A) Move between forward leg being bent and straight. B) Lower back knee to the mat. C) Face a wall (press big toe of front foot against a wall and bring fingertips to the wall). D) Low lunge twist (bend back knee and reach for foot or ankle with opposite hand). E) Side lunge.
Precautions : Knee injury.
yoga pose Revolved High Lunge TwistStand in a lunge with left leg in front and right knee raised off the floor. Twist upper body to left side over front bent knee. Return to start. Twist upper body to right side over front bent knee.
Benefits: Stretches hip flexors. Engages core.
Video: https://www.youtube.com/embed/8AT_0RRv3wM
yoga pose Warrior IStart in Mountain. Wide stance. Press into outside edge of back foot. Bend forward knee (stop above ankle). Body weight centred. Arms overhead. Switch sides.
Alternatives: Warrior II, III
Benefits: Stretches chest, shoulders, abs. Strengthens arms.
Video: https://www.youtube.com/embed/4hqmLOpkHrw?rel=0
Modifications: Back heel on folded blanket.
Precautions : High blood pressure. Shoulder injury.
yoga pose MountainStand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.
Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). 
Precautions : Avoid locking the knees out (allow your knees to soften).
yoga pose Standing CrescentStand in Mountain. Step feet together with big toes touching. Heels half an inch apart. Sweep arms above head. Press hands together in prayer. Inhale. Exhale while bending to the left. Keep feet rooted and Inner core engaged as you breathe into right side body. Repeat on opposite side.
Alternatives: Standing Side Stretch.
Benefits: Stretches sides of torso and spine. Stimulates abs.
Video: https://www.youtube.com/embed/FWsL4uTuzR0
Modifications: Spin chest toward ceiling and look up.
Precautions : Hip, shoulder, or neck injuries.
yoga pose Mountain LockStand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Bring shoulder blades together. Gaze up. Feel chest opening. Hold.
Benefits: Deepens breath. Stimulates thyroid gland. Opens chest. Improves posture.
Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). 
Precautions : Neck injury.
yoga pose Mountain Palm LockStand with feet together. Interlock fingers behind back. Straighten arms and lower shoulders. Raise hands and bring shoulder blades together. Gaze up. Feel chest opening. Hold.
Benefits: Deepens breath. Stimulates thyroid gland. Opens chest. Improves posture.
Video: https://www.youtube.com/embed/2HTvZp5rPrg
yoga pose PyramidStand tall in Mountain. Turn right foot out slightly. Step left leg forward so stance is wide. Gaze over left leg. Hips square with left leg. Take arms behind back holding onto forearms. Root legs into ground. Feel stretch in legs. Inhale while lifting chest and looking up. Exhale while bending forward (leading with chest). Come toward left leg. Tuck chin in towards chest when you reach your limit. Hold. Breathe into backs of legs where the stretch is. Deepen pose on exhalation. Repeat on other side.
Benefits: Stretches spine, wrists, hips, hams. Strengthens legs, abs.
Video: https://www.youtube.com/embed/Z1eKzRJLq2A
Modifications: Back heel pressed to wall. Interlace fingers behind back. Fingertips touch floor. Hands on leg.
Precautions : Back injury. High blood pressure.
yoga pose MountainStand with feet hip-width apart. Tuck chin in. Legs slightly bent. Shoulders back and down.
Benefits: Improves posture and concentration. Strengthens legs. Engages core. Strengthens your thighs, knees, and ankles. Firms your abdomen and buttocks. Relieves sciatica. Reduces flat feet.
Video: https://www.youtube.com/embed/nwiyZSmfpWY?rel=0
Modifications: A) Palms together in prayer mudra behind the back. B) Hands raised over your head. C) Eyes closed. D) Samashthiti (feet together). E) Feet hip-distance apart. F) Rock gently back and forth and side to side. G) Block between the thighs. H) Palms together in front of the chest in prayer mudra. I) Interlace fingers and extend arms straight in front of you (shoulder stretch). 
Precautions : Avoid locking the knees out (allow your knees to soften).
yoga pose ChairStart in Mountain. Raise arms perpendicular to the floor. Keep arms parallel, palms facing inward. Bend knees. Firm shoulder blades against the back.
Benefits: Strengthens ankles, thighs, calves, and spine. Stretches chest.
Video: https://www.youtube.com/embed/ySafTekJ3Ls
Modifications: A) Block between thighs. B) Join palms overhead. C) Use a wall behind to support the hips. D) Stretch arms in front of you in alignment with your chest, instead of raising them overhead. E) Placing hands on thighs with palms facing down. F) Widen your stance.
Precautions : Headache. Insomnia. Low blood pressure. Knee pain.
yoga pose TreeStart in Mountain. Weight on left foot. Inner foot firm. Bend right knee. Clasp right ankle. Press right foot sole against inner thigh. Resist with left leg. Hands in Anjali Mudra. Gaze at a fixed point. Repeat on other side.
Benefits: Strengthens thighs, calves, ankles, spine. Stretches groins, thighs, chest, shoulders.
Video: https://www.youtube.com/embed/wdln9qWYloU?rel=0
Modifications: A) Back against a wall. B) Close eyes. C) Bring hands overhead. D) Baby tree (place insides of soles of one foot near insides of ankles of the other foot). F) Hands on hips. G) Hold ankle with one hand and use other hand to balance. H) Tree with hand on chair for balance I) Tree with foot on chair. J) Half lotus tree (bring foot higher up your thigh). K) Tree side bend. L) Tree with a partner.
Precautions : Knee injury.
yoga pose Fig TreeStand in Mountain pose. Inhale, lift left leg behind. Raise right hand. Raise left arm to the side, and turn left palm towards floor. Hold. Return to start. Repeat on other side.
Benefits: Increases blood circulation. Boosts energy levels within the entire body.
Video: https://www.youtube.com/embed/279RwV8g-D8
Modifications: Bring raised foot into Tree pose position.
yoga pose SquatStand upright with back straight. Feet shoulder width apart. Feet at 45 degrees. Bend knees. Squat as if you are about to sit on an invisible chair.
Alternatives: Horse pose.
Benefits: Hip opener. Strengthens thighs, buttocks, hamstrings.
Video: https://www.youtube.com/embed/IXpJEqssze8
Modifications: A) Sit on the front edge of a chair. B) Folded blanket under heels. C) Lift all ten toes up. D) Bring arms to tops of legs and reach outward. E) Sit back against a wall like you are in a chair. F) Add a twist. G) Sit on a block. H) Roll a blanket and place it in the crease of both knees.
Precautions : Knee injury.
yoga pose Extended ChildOn all fours. Wrists below shoulders. Knees under hips. Use hands to walk forward and lower chest to floor. Drop buttocks until they reach halfway to feet. Arms straight. Forehead touches floor. Push hips back and stretch spine.
Benefits: Stretches arms, shoulders, spine, hips.
Video: https://www.youtube.com/embed/eqVMAPM00DM
Modifications: A) Interlock fingers behind back. B) Knees together (instead of separated). C) Curl the toes under (instead of flat). D) Place a rolled towel under your shins (take the stress off of your ankles). E) Place a yoga blanket underneath the knees for padding. F) Place a folded towel underneath the knees for padding. G) Place a bolster or pillow under your stomach or chest and stay for up 10 minutes. H) Go deeper into the hip stretch by spreading your knees wider.
Precautions : Knee injury.
yoga pose End Of Sequence
yoga pose Prone Leg Arm RaisesLie face down with forehead resting on mat. Align neck and head. Extend arms in front of you with palms facing down. Lengthen torso by stretching neck away from body. Engage abs. Keep head in line with upper back and raise left arm and right leg 6 inches. Hold. Lower to start. Raise right arm and left leg. Keep alternating.
Benefits: Strengthens shoulders, spine, buttocks, hamstrings. Tones abs.
Video: https://www.youtube.com/embed/YrrnXPh3gb8
Precautions : Neck and back injury. Headache.
yoga pose SphinxLie on belly. Legs together. Buttocks firm. Legs active. Elbows under shoulders. Forearms on floor. Lift upper torso and head up.
Alternatives: Crocodile. Locust.
Benefits: Stretches chest, shoulders, and abs. Firms buttocks. Spine mobility.
Video: https://www.youtube.com/embed/xPDs-zyIsWI
Modifications: A) Wall Sphinx (stand facing a wall then place forearms and palms against it). B) Plank To Sphinx (start in Plank and lower to Sphinx). C) One leg raised.
Precautions : Back Injury. Headache.
yoga pose CrocodileRelax on stomach. Arms folded on floor above head. Widen legs. Roll feet so heels point in. Squeeze buttocks. Press pelvis into floor. Rest forehead on arms.
Alternatives: Leg or arm lift.
Benefits: Stretches back, legs, buttocks. Reduce stress. Improve posture.
Video: https://www.youtube.com/embed/MZynS2i3n28?rel=0
Modifications: Place forehead in Yoni Mudra.
Precautions : Pregnancy.
yoga pose Alternate Nose BreathThumb stays up. Bring index and second finger down (last 2 fingers stay up). Place thumb onto right nostril (close airway). Inhale up through left nostril. Close left nostril off with the 2 fingers that are pointing up and exhale through right nostril. Inhale up right nostril. Close right nostril and exhale through left nostril. That is one round.
Benefits: Reduces stress.
Video: https://www.youtube.com/embed/MCK1jBfRVsE?rel=0
Modifications: Bolster across legs to support elbows.
yoga pose Savasana Rolled BlanketRoll up a blanket and place it on mat. Lie on back. Legs and arms apart. Feet to side. Palms up. Place rolled up blanket across lower back. Release back to floor. Close eyes. Inhale, let abdomen rise. Exhale. let abdomen fall. Feel heavy with each exhale.
Alternatives: Crocodile. Child. Supine Butterfly.
Benefits: Calming.
Modifications: A) Knees up. B) Blanket under knees and/or head.

Aims:

  1. To improve the flexibility and mobility of the spine through yoga practice
  2. To alleviate pain and tension in the spine and surrounding muscles
  3. To increase awareness and understanding of the importance of spinal health

Objectives:

  1. Students will be able to perform a variety of yoga poses that target different areas of the spine, including forward folds, backbends, twists, and lateral bends.
  2. Students will experience a reduction in pain and tension in their spines and surrounding muscles as a result of the practice.
  3. Students will be able to identify the benefits of spinal health and understand the importance of adding yoga into their daily routine to maintain spinal health.
  4. Students will leave the class feeling more relaxed and centred, with improved posture and greater ease of movement in their spines.