Strengthening your core and lower body is very important for improving posture, but a strong, supple spine can help you feel better overall, especially as you age. You can make it more flexible with yoga by doing specific postures to stretch and rotate your spine. There are also numerous asanas that allow you to warm up and energize your entire back. As is recommended for any training program, you should consult your doctor before starting yoga in order to increase the flexibility of the spine, especially if you have a recent injury or chronic illness.
Steps
Method 1 of 3: Warm Up the Back Muscles
Step 1. Begin by alternating the cat position with the cow position
It's a great warm-up for the spine, perfect for relieving stiffness and improving joint mobility. This exercise also helps in gaining greater awareness of the area.
- Get on all fours with your wrists directly under your shoulders and your knees at your hips. Keep your back straight. Breathe in and out deeply several times focusing on your breathing and the connection between mind and body.
- As you inhale, arch your back, lowering your navel towards the floor. Open your chest and lift your head to look up. Pay attention to the shoulders: keep the shoulder blades aligned with the spine and lower your back.
- As you exhale, push your tailbone towards the floor and slowly arch your spine upward, bringing your chin to your chest and looking down. This is the position of the cat.
- When you inhale to resume the cow position, arch your back. Repeat the exercise for at least 5 breaths, or until it stops being comfortable.
Step 2. Switch to the plank
You have probably heard many times that this exercise is mainly about strengthening the core. However, you must know that it also warms up the back muscles and is excellent for preparing to take positions aimed at improving the flexibility of the spine.
- Get on all fours. Extend your legs by resting your toes on the floor and creating a straight line from the top of your head to your heels. Contract your core muscles, don't lift your butt, and keep your shoulder blades close together. Raise your chin to keep your neck from bending and push yourself forward slightly from your heels.
- Hold the position for at least 5 deep breaths. Then, relax on the floor.
- If you have difficulty breathing in this position, try to modify it by supporting the body on the knees and elbows, rather than on the toes and hands.
Step 3. Move from plank to cobra stance
It is possible to exercise the spine in an even more targeted way by creating a vinyasa with the plank and the position of the cobra. The vinyasa technique involves moving from one position to another by connecting a breath to each movement.
- Start in the plank position, then lower to the floor as you exhale, bending your elbows and making your arms stick to the sides of your torso. Make sure you keep your shoulders straight, away from your ears. Rest both knees on the ground if necessary to make sure your upper body is in the correct position.
- As you inhale, lift your torso, leaving your lower body on the floor. Rise up until your arms are fully extended, opening your chest and stretching your torso. Lower your shoulder blades and align them with your spine.
- As you exhale, push your hips up and place your toes on the floor to resume the plank position. Inhale and then exhale lower yourself again. Repeat for 5 breathing cycles.
Step 4. Regain energy with the Downward Dog Pose or Adho Mukha Svanasana, which is useful for warming up the whole body
It involves a slight roll-over that can help relax the nervous system. It is also a calming posture that stimulates blood circulation.
- Get on all fours. As you inhale, lift your hips towards the ceiling, straightening your legs and arms to form an upside-down V-shape. Rest on your toes, but push your heels towards the floor. Your heels don't need to touch the floor if you can't, and you can keep your knees slightly bent.
- Elevate yourself by imagining that you are moving your body away from the wrist joints, keeping your shoulder blades aligned with your spine and your gaze relaxed. Stay in position for at least 5 breaths. Each time you inhale, focus on pushing your body upward. Each time you exhale, focus on pushing down with your heels.
Step 5. Rest in the child's position
It is a classic asana for relaxing, but it is also effective for improving the flexibility of the spine: in addition to promoting its lengthening, it spreads energy, harmony and relaxation in the lumbar area.
- Get on all fours. As you exhale, slowly lower your hips until your buttocks rest on your heels. If you have joint pain, you may want to put a rolled-up towel or blanket under your knees.
- Bring your hands slightly forward so that you can fully extend your arms in front of you. As you exhale, bend your torso over your thighs, keeping your spine stretched. Lower your forehead until it rests on the floor.
- If you cannot rest your forehead on the floor, try to keep your spine well aligned by supporting it with a block or other flat object, such as a book. Hold the position for as long as you like with deep breathing.
Method 2 of 3: Lengthen the Spine
Step 1. Open the chest and neck with the bow position
It is a very important asana for improving the flexibility of the spine. Energizes and stimulates the body, while also strengthening the abdomen and back to better support the spine.
- To begin, lie on your stomach. Bend your knees and grab your ankles or top of your feet with your hands.
- As you inhale, lift your feet towards the ceiling and lift your chest, arching your back and pushing your shoulders towards your feet. Keep your knees aligned with your hips and arch your back.
- Hold the position for at least 5 deep breathing cycles, then relax and return to the prone position.
Step 2. Loosen the lower back by stretching the muscles innervated by the sciatic nerve
To have a long and flexible spine it is important to have strong hamstring muscles. This stretching exercise strengthens and stretches the leg muscles, as well as stretches and opens the lower back.
- Sit down and extend your legs in front of you. Bend the right knee, placing the right foot firmly on the inner left thigh.
- As you exhale, raise your arms over your head and slowly bend over your left leg while grabbing your foot or ankle. Make sure you stretch your back while keeping your core muscles contracted.
- Hold this position for 5 breaths, then slowly rise up on the exhale. Straighten your right leg and repeat on the other side.
Step 3. Open the hips with the bridge position
It helps to strengthen the core and lower body in order to better support the spine. It also allows you to stretch it to optimize flexibility. If you don't have enough elasticity to be able to cycle in position, you can modify it by supporting your lower back with a yoga block.
- To begin, lie on your back with your arms at your sides. Bring your feet close to your fingers. Push your shoulders down to make sure that your shoulder blades are aligned with your spine.
- As you exhale, lift your hips towards the ceiling, keeping your feet, shoulders, and arms on the floor. Imagine lifting your chest up to bring it closer to your chin.
- As you inhale, slowly lower your hips to the floor. Repeat for 5 breathing cycles.
Step 4. Lull yourself to massage your spine
You may be embarrassed by the idea of rolling on the floor like a baby, but this position offers a good back massage, helping you open it up and improve its flexibility over time.
- To begin, lie on your back and bend your knees closer to your chest.
- Hug your legs with your arms and breathe deeply. Rock back and forth, but also sideways, to massage the spine. Try to make sweeping movements that involve the entire spine.
Step 5. Release tension with the lying puppy position
It is a gentle asana for beginners that allows you to stretch the spine and relax the back. Do it with particular care in case you have suffered a recent knee injury.
- Get on all fours, with your wrists aligned with your shoulders and your knees at your hips. Rest the insteps on the floor and bring your hands slightly forward.
- As you exhale, push your hips towards your heels until your buttocks are level with your calves. Keep your arms extended in front of you and push yourself forward: you only need to place your hands on the ground.
- Lower your forehead to the floor and slightly arch your back: as you breathe you should feel the spine lengthen. Hold the position for 5-10 breaths, then place your buttocks on your heels to assume the position of the baby.
Method 3 of 3: Twists with the Spine
Step 1. Begin by rotating your spine while sitting
This is a gentle twist, effective for warming up the spine for more complex positions. Adding this exercise to a yoga session can improve both digestion and back flexibility.
- Sit comfortably and stretch your right leg out in front of you. Cross the left leg over the right, making sure that the left foot is flat on the floor, on the outside of the right thigh.
- As you exhale, twist towards the bent knee, keeping the torso straight for the heart to align with the pelvis. Place your left hand on the floor behind you, with your arm extended, as you hug the bent knee with your right arm, or rest your right hand on the floor next to your hip.
- Inhale until you return to center, then switch legs and repeat on the other side.
Step 2. Open your shoulders with the position called parsva balasana
This simple rotation improves the flexibility of the spine, creating space between the shoulders and the back, but also making the neck melt. Get on all fours with your knees under your hips and your wrists under your shoulders.
- As you exhale, put your right arm under your body, then stretch it to the left side. Bend your left elbow, then relax your right shoulder and head to the floor. Focus your attention on your hips, making sure they are well balanced to support your lower back.
- Inhale to return to center and repeat the twist on the other side.
Step 3. Switch to the lunge twist, called parivrtta anjaneyasana, which improves the flexibility of the spine, strengthens the lower body and opens up the lower back
It can also aid in digestion and strengthen the core muscles.
- Get on all fours and lift your right foot behind you. As you exhale, bring it forward in your hands, bending your hands and keeping the knee at the ankle.
- Extend your left leg behind you. As you inhale, lift up onto your left toe, keeping your fingers on the floor for balance. At this point, you will be in a lunge position. Try not to compress the torso on the right thigh.
- As you exhale, raise your left arm towards the ceiling and twist, imagining creating a straight line between the fingers of your right and left hands that will cause the energy to flow. Turn your waist around, keeping your hips facing forward.
- Return to center with inspiration, get back on all fours and repeat on the other side.
Step 4. Open the spine with the inverted angle position called parivrtta arsvakonasana
In addition to creating a lot of space in the spine, this asana helps to exercise balance. If you can't do it with proper breathing and hold it without shaking or tipping over, avoid it.
- You can start doing it on all fours or starting from the adho mukha svanasana. Bring your right foot forward as you walk or jump to take the position called parivrtta anjaneyasana. Keep your right knee on your right ankle, with your shin perpendicular to the floor.
- As you exhale, join your hands in front of your heart as if you were praying. Lean forward and rotate your torso, resting your left elbow on the outside of your right knee.
- Breathing in, return to the center, get back on all fours and repeat the rotation on the other side.
Step 5. Finish by performing supta matsyendrasana, a relaxing and comfortable position to conclude a yoga session aimed at improving the flexibility of the spine
To start doing it, lie on the floor on your back with your arms extended sideways at shoulder height.
- Make sure your shoulders are flat on the floor, with your shoulder blades flat on either side of your spine.
- Bend your knees, creating a right angle, and bring your legs together. As you exhale, let them drop to the left, rotating your hips. Look over your right shoulder. Make sure your shoulders don't go away from the floor.
- Inhale, return to the center, then exhale and let your knees drop to the other side. Repeat for at least 5 breathing cycles, then straighten your legs and extend your arms to your hips. Stay in the so-called corpse position for at least 5 minutes, breathing deeply and releasing all tension on the floor.
