5 Yoga exercises to realign your spine(1)

From a physical point of view, one of the main benefits of yoga practice is to develop and maintain flexibility and strength in the spine. There is a saying that "you are not young until your spine is elastic". Stiff, tense and weak backs make us feel old and have a negative knock-on effect on the ability to move the rest of the body throughout. That's why I often focus in private meetings on helping clients improve their spinal health and realign their spine when their posture is poor.

The spine has five ranges of motion -- flexion (forward bend), extension (back bend), lateral flexion (lateral arch), rotation (torsion), and axial extension (elongation/traction). An excellent way to schedule a yoga class is to see if you can incorporate all five movement patterns into your practice. If you're short on time, or it's first thing in the morning, and you need to gently bring some energy into your body, try these five yoga exercises. Hold each pose for 5-8 breaths (each side if there are sides), and you're good to go!

Remember that if you have any back injuries or current back pain, these positions may or may not be appropriate, and you may want to consult your healthcare provider beforehand.

Supine twist (rotation)

Come and lie on your back. Lift your hips and move them slightly to the left, so they tilt. Bring your knees to your chest and rest them on your right side.

If your thighs and knees are not touching, place a rolled-up towel between your thighs. Place your right hand on the outside of your left thigh, allowing your left arm and shoulder to extend to the left, releasing your left shoulder blade toward the floor. Take five deep breaths before switching sides.

Bridge roll-up (extension)

Come and lie on your back. Bend your knees with heels just below your knees, feet hip-width apart and toes pointing forward. Place your arms next to your hips, palms facing down.

As you inhale, peel your hips, lower, middle and upper back off the floor. Lower your arms, upper, central, lower spine, and hips as you exhale toward the floor. Try to use one vertebra at a time to represent the spine and synchronize the movement with the breathing.

Repeat 5-8 times, then release and stretch your legs and take a moment to pause and feel the effect.