3 simple poses for a strong, supple spine

Spinal health is essential to quality of life. One of the main issues that reduces our ability to live an active life is limited range of motion, especially when it comes to a restricted spine. This can manifest as limited ability to twist side-to-side, bend left and right or to bend forward and backward. In today’s video, yoga teacher Wendy Krauss Talis will show you a terrific series of maneuvers that will get your spine nice and supple and loose. Let’s have a look.

How to begin…

Begin seated comfortably on the floor. You can side in an easy cross leg pose with one ankle in front of the other, or a half-lotus or full lotus pose, as you are able and feel most comfortable. If this is uncomfortable you can also sit on a small pillow.

Raise and lower both arms

Inhale while raising both arms high along their sides. Exhale while lowering the arms back down at their sides, tucking your chin. Your arms will go behind your waist.

Repeat this twice, in full. On the third repetition, do not lower your arms.

Reach to one side

With both arms raised at the end of the previous movement, exhale as you lower your left arm, shoulder back so your hand is behind you, using it for balance. Reach your right arm over your head toward the left.

Walk your fingers farther to the left, slightly rotate your torso and do a deep bend to the left, reaching with the right arm.

Turn your lead to the right and look up, for a deeper stretch. Hold for 5-10 seconds.

Slowly return to the upright position and touch your hands above your head.

Repeat on the opposite side.

Side twist

Raise both arms again and then place your left hand on your right knee and lower your right arm behind your right hip for balance. Inhale and then twist to the right as you exhale.

Inhale as you turn back to center and raise arms above your head.

Exhale as you pivot to your left, placing your left hand on the floor behind you for balance and your right hand over your left knee. Inhale and then twist to the left as you exhale.

It’s easier than it reads to follow along with Wendy and see how loose and relaxed you can feel after just a few repetitions of this terrific twisting and side stretching exercise.

Dr. Mark Wiley

By Dr. Mark Wiley

Dr. Mark Wiley is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Dr. Wiley has written 14 books and more than 500 articles. He serves on the Health Advisory Boards of several wellness centers and associations while focusing his attention on helping people achieve healthy and balanced lives through his work with Easy Health Options® and his company, Tambuli Media.