Yoga: Healthy Spine, Healthy Body

There's a saying in yoga, "Healthy Spine, Healthy Body." This short yoga practice introduces poses to help open the front and back of the spinal column - another video from your online health and wellness resource at http://bit.ly/2j1jiqn

Doreen Oberg, registered nurse and a primary yoga instructor at The Villages Health®, demonstrates several poses and stretches to open the front and back of the spine.

"Start by going into tabletop position with hands under shoulders and knees under hips. If you have problems with your hands, you can make a fist, hands don’t have to be flat on the mat. If even that bothers you then come down to your elbows, you’ll get the same effect. Just don’t hurt your wrists or hands. Inhale into cat cow or cat dog, inhale, head up, chin up, curving your back. Exhale, chin down, head down, tuck that tail into pelvic tilt, open up that spinal column. Inhale up, head up. Exhale, head down. Inhale up opening up your spinal column, exhale down curving that like a cat, really pelvic tilt. Last round: inhale up, exhale down arching that back.

"When you’re ready you’re going to come up on your knees: hands on hips, ready to do gate post. Right foot out, slide right hand down right leg. Coming over with your left, stretching your left side and curving your spinal column. Stretch and breathe into it. With the next inhale, bring the left hand down to the mat, come over with the right so there’s a straight line from the hands to fingers to toes. Breathe into the stretch. Two more breaths. And on the inhale to the second breath, come on up hands on hips, knees together, take a deep breath. Feel your body, shoulders down and away from your ears.

"Opposite side: left foot out, slide left hand down over with the right, stretching with the right side, curving your spinal column. Focus on your hands above your head or on your foot,. When you’re ready: right hand comes down to mat, up with the left into a nice stretch, breathing in. Focus on your hand above your head. Breathe into your heart and into your lungs, and when you’re done two more breaths. Come back to your knees, hands on hips. Tail down to your feet, going into child's pose: toes together, knees apart. Tail down to your feet. Bring hands in front of you, forehead to mat, child’s pose also called balasana, resting, bowing to yourself and breathing in peace. Namaste."

Learn more about yoga:
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Disclaimer: This content is for entertainment purposes only and it is not meant to be relied on as medical advice, diagnosis, or treatment. Consult your physician before starting any exercise or dietary program or taking any other action respecting your health. In case of a medical emergency, call 911.

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