YOGAREVELATION
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SPINAL STRENGTHENERS
Bow Pose:
Start by reaching back to hold feet with hands. Open up chest by pulling shoulder blades together. On an inhale, pull your feet toward your spine as you arch back and expanding your chest. Rock gently on abdomen while breathing and on an exhale, release yourself down to the mat. This pose strengthens the back muscles and improves the elasticity of the spine. It is also beneficial for the digestive system due to the internal massage that takes place when you rock back and forth on the abdomen. Repeat 2-3 times and come into Child's Pose when done to counter the direction you have taken the spine.
Triangle:
Starting with you right leg, take a step back the distance of approximately four feet, lift arms up parallel to the floor and lean forward from the hips. On an exhale, let the left arm reach down and raise the right arm up. The key points to focus on is keeping the spine straight and opening the chest. Therefore, do not expect to touch the floor in the beginning. Let hand rest on thigh or shin instead. This pose provides a good lateral stretch to the spine. It helps the spinal nerves and assists the digestive system. Inhale as you rise up and repeat pose on opposite side.
Chair Prayer Twist:
Start by standing up straight with hands by your side. On an inhale, raise arms up overhead and on an exhale, lower yourself as if you are about to sit in a chair. Keep knees close together and spine straight. Inhale as you bring palms together and press them against heart; then, on an exhale, twist to the right while keeping palms together and opening chest on this side. Stay for a few breaths. On an inhale, unwind twist and raise arms up. On an exhale, repeat process on the left side. Twists help nourish the spine with freshly oxygenated blood when the twist is released, it strengthens the back muscles, and it helps to internally cleanse the kidneys. When both sides are completed, inhale as you raise arms up and exhale as you surrender into a forward fold to counter the twists you have just done.
