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.
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