Maintaining a strong, supple spine is one of the best things you can do for your body. It’s especially beneficial as we age, allowing for greater mobility and better posture.

Roll out your yoga mat and give this yoga sequence a try.

Spinal Twist

  • Sit comfortably with the legs criss cross on the floor. Tuck the left heel underneath the right buttocks. Bend the knee of the right leg and slowly place the right foot on the outside of the left knee.
  • Turn the torso to the right, hooking your left elbow on the outside of the right knee. Twist from the lower torso, fixing your gaze over your right shoulder. Breathe.
  • Hold the pose for 10-20 seconds and continue to breathe deeply. Twist the torso more on each exhale.
  • Repeat on the other side.

Child’s pose with shoulder stretch

  • Come to a kneeling position on the floor with your heels under your buttocks and your knees wide.
  • Sit back on your heels, resting your torso on your thighs. Place your forehead as close to the floor as possible.
  • Place your hands flat on the floor. Spread the fingers apart and stretch the arms gently forward.
  • Release any tension in your neck and shoulders.
  • Close your eyes. Relax and breathe smoothly for 10 deep breaths.

Lying twist

  • Lie on your back with your knees bend. Tighten your stomach.
  • Gently rock your legs from side to side.
  • Exhale allowing your legs to fall to the right. Inhale using your core to raise them to the center. Exhale allowing them to fall to the left. Inhale using your core to raise them back to center. Repeat this several times.
  • Exhale allowing the legs to fall to the left making sure that the legs are stacked on top of each other. Turn your head, neck and navel to the left. Try to keep both shoulders on the ground.
  • Your arms should be out to the side away from the body with the palms upward.
  • Hold for 5 counts.
  • Repeat the other side.

Cobra

  • Lie down on your belly facing the floor. Press your hands on the floor under your shoulders with the tops of your feet on the floor. Keep the elbows back and close to your body. Press the lower body firmly into the floor.
  • Inhale and begin to straighten the arms to lift the chest up. Keep the lower body pressing firmly into the floor.
  • Press the shoulder blades together while lifting the ribs up. Lift through the top of the chest. Feel a slight backbend throughout the spine. Keep the neck long and your shoulders away from your ears. Fix your gaze forward.
  • Hold for 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
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