Karuna Yoga Vidya Peetham Bangalore

Yin yoga sequence for the spinal column

Cat/Cow Pose: Begin on your hands and knees, and move through a few rounds of cat/cow pose to warm up the spine. Inhale as you arch your spine and lift your head, and exhale as you round your spine and tuck your chin. Move slowly and mindfully with your breath for a few minutes.

Dragonfly Pose: Sit with your legs wide and fold forward, allowing your forehead to rest on a prop or the ground. Hold for 3-5 minutes.

Sphinx Pose: Lie on your stomach with your elbows under your shoulders and your forearms on the ground. Lift your chest and gaze forward. Hold for 3-5 minutes.

Seal Pose: From Sphinx Pose, walk your hands forward and straighten your arms, bringing your chest and chin towards the ground. Hold for 3-5 minutes.

Twisted Roots Pose: Sit with your legs extended and cross your right foot over your left thigh. Twist to the right and hold onto your right knee with your left hand. Hold for 3-5 minutes on each side.

Child’s Pose with Twist: Sit back on your heels and walk your hands to the right, allowing your left arm to reach overhead. Hold for 3-5 minutes on each side.

Savasana: Lie on your back with your arms by your sides and your palms facing up. Allow your body to completely relax and release any tension. Stay in this pose for 5-10 minutes.

Remember to breathe deeply and relax into each pose. These Yin yoga poses can help release tension and improve flexibility in the spinal column, as well as promote relaxation in the body. If any pose causes discomfort, come out of the pose and rest in a comfortable position.

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