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Maintaining a feelingof youth, even as you age, requires a flexible spine. So in order to stay agile, forward bends, backbends, and twists should be a regular part of your practice. This sequence emphasizes moving safely into backbends and One-Legged Upward Bow Pose, an advanced pose that opens the heart and shoulders, and challenges balance. If you can practice without strain, you should feel rejuvenated and blissful.
If you have 10 minutes…
Try these six poses to warm up your spine and open your chest and shoulders.
If you have 20 minutes…
Warm up your spine and open your chest and shoulders then delve deeper into both your front and back body for agility.
If you have 30 minutes…
Warm up your spine, open your chest and shoulders, delve deeper into both your front and back body to prepare to move into One-Legged Wheel (Upward Bow) Pose.
About Our Pros
Teacher Sri Dharma Mittra founded one of the early independent schools of yoga in New York City in 1975 and has since taught students the world over. He is the creator of the “Master Yoga Chart of 908 Postures” and the author of ASANAS. He has released two “Maha Sadhana” DVDs and teaches online at yogavibes.com.
Model Yogi Varuna has studied with his father, Sri Dharma Mittra, for years. Certified in Dharma Yoga at the 800-hour level, Varuna teaches in NYC and offers workshops internationally. Find his schedule at yogivaruna.com.