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David yoga 1
Back ache session 1
By jacy
 1  2  3  4
Bitilasana_CowPose_150 MC_211_Dandasana_150.jpg Seane_in_Marachi_Pose_st
Bitilasana
Cow Pose
Sphinx Pose
Dandasana
Staff Pose
Marichyasana III
Marichi's Pose




Cow is a gentle way to warm up the spine. Make sure your hands are directly underneath your shoulders and your feet are under your hips. On your inhale tilt your tail bone and chest toward the sky and sink your belly to the ground. Sphinx is a starting place for back bends. You are strengthening the spine and stretching the heart and lungs. Elbows are underneath your shoulders. Heart lifts and shoulders are broad melting down your back. feel the stretch in the lower lumbar spine. Staff pose strengthens back muscles and improves posture. Looks easy but there is a lot more than meets the eye. Straight spine using back muscles to hold up. Ankles flexed, press through heels. Strengthens and stretches spine and shoulders. Should not feel easy. With each inhale straighten the spine up and each exhale twist the torso a little more. Shoulders should be broad, be careful not to collapse.
*The exercise instructions and advice presented on this site are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants and distributors of YogaJournal.com and the Sequence Builder disclaim any liability for loss or injury in connection with the exercises created or shown, or the instruction and advice created or expressed herein.

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