Easy Yoga for a Healthier Back

As Autumn sets in, I am hurrying around trying to get the house cosy, the garden ready for winter and jobs that need dry weather, done. I don’t have hours to spare for yoga asana, on top of child care, yoga teaching and prepping for classes. 

My main focus in my yoga practice is Pranayama and Svadhyaya. So my personal asana practice is more like a daily maintenance right now. But still, I do move my body every day. Just to make sure everything’s still working. While doing this yesterday, I thought it would be nice to share some ideas with you. 

Below are some movements you can take your spine through daily to maintain its well-being. These movements move your spine in all directions and should leave you feeling more free and relaxed. They can be done on the floor or in a chair and shouldn’t take you more than five minutes. There are some more in-depth instructions below each image.

Yoga for a Happy Spine

If you have known issues with your spine then please check with your doctor or physio before starting this daily practice.

1) Side stretches: place one hand to the ground beside the thigh, reach the other arm up and stay long through the fingers. As you exhale, bend the elbow of the lower arm and come into a side stretch.

2) Chest opener: Place the hands a few inches behind you and take a moment to breathe deeply into the chest. Once you are comfortable, lift the chest up to the sky and lift the chin (if the neck is comfortable). Stay for a moment.

3)Arching the back: as you exhale, arch your back and imagine bringing your nose down towards your belly button. Repeat 2 & 3 five times (or more)

4) Spinal Twist: Take your right hand to your left knee, place the other hand by the hips/buttocks. Let your spine grow nice and tall. As you exhale, twist the centre of the body.

5) Spinal Twist: Repeat in the same way as 4, on the opposite side.

1) Side stretches: place one hand to the edge of the chair beside the thigh, reach the other arm up and stay long through the fingers. As you exhale, bend the elbow of the lower arm and come into a side stretch.

2) Chest opener: Place the hands a few inches behind you on the seat of the chair and take a moment to breathe deeply into the chest. Once you are comfortable, lift the chest up to the sky and lift the chin (if the neck is comfortable). Stay for a moment.

3)Arching the back: as you exhale, arch your back and imagine bringing your nose down towards your belly button. Repeat numbers 2 & 3 five times (or more)

4) Spinal Twist: Take your right hand to your left knee, place the other hand on the back of the chair. Let your spine grow nice and tall. As you exhale, twist the centre of the body.

5) Spinal Twist: Repeat in the same way as 4, on the opposite side.

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