Improve spinal flexibility through three yoga poses, detailed below

Improving Spinal Mobility with Yoga: A Guide for All Ages

Yoga, a centuries-old practice, is gaining renewed attention for its potential benefits in maintaining a supple and healthy spine, especially as we age. Reena Vokoun, founder of Passion Fit, shared some yoga moves that can help improve spinal mobility.

The Bridge pose is one such move. To perform the Bridge pose, lie on your back with knees bent, feet flat on the floor. Engage your pelvis, glutes, and core, and lift your hips so your body forms a straight line from your shoulders to your knees. Hold the position, then lower your hips to the floor with control. Repeat this pose 3-5 times for a deeper release and improved spinal mobility.

Another pose suitable for all levels is the Triangle pose. Stand with your feet wider than shoulder-width apart. Extend your arms to your sides at shoulder height. Turn your right foot 90°, and hinge from your hips to the right. Lower your right hand to your knee, calf, or ankle, and reach your left arm straight up. Look at your left hand if possible, and feel a stretch in your side, spine, back, and inner thigh. Repeat this pose 3-5 times on each side.

The Downward-Facing Dog pose is also beneficial. Start on your hands and knees, with your wrists and knees shoulder-width apart. Tuck your toes, lift your hips, press your fingers and toes into the mat, stretch your spine, back, and hamstrings, and keep a slight bend in your knees for comfort if needed. Repeat this pose 3-5 times for a deeper release.

It's important to note that if bending, arching, or twisting the torso causes pain, it's a sign to focus on back health. Spending a lot of time sitting can lead to spinal stiffness, and feeling pain or discomfort when reaching across your body could indicate spinal immobility.

Improved spinal mobility can prevent injuries, build strength, improve posture, and relieve stress. These yoga poses, when repeated, provide a deeper release and help improve spinal mobility, alignment, and flexibility. So, roll out your mat and give these poses a try!