Sandra’s Full Yoga Routine

Here are 6 Yoga poses that are great to support spine mobility and posture. This short sequence focuses on the movement of the spine in all directions. In yoga, we practice movements with breath awareness.

1. Lateral Side stretch:  

Come to a seated position. Start by lifting and lengthening the right arm, bring your left hand down to the floor and on your exhale slowly bend over to the left. Stay for 3 breaths and come back up on an inhale. Repeat twice on each side.    

2. Forward fold “Child’s pose”:  

Come to a kneeling position. Bring your hands down to the floor and fold forward with a long spine on your exhale. Inhale and focus on creating length in your spine, exhale and focus on letting go of tension in your shoulders and neck.    

3. Core strength:

Come to an all-fours position by bringing your knees hip-width distance apart and your hands underneath your shoulders. Straighten and lengthen your spine and bring your head in extension of the spine. Hold for at least 5 breaths on each side.    

4. Bridge pose:  

Roll onto your back and bend your knees. Keep your knees in line with your hips and bring your feet closer to your hips. On an inhale, start pressing into your feet, engage your leg and glute muscles. Lift your lower back off the floor and lift your arms at the same time.    

5. Supine Twist:  

Lying on your back, bring your feet and knees together and lower down to the right side on an exhale, lift the knees back to the centre on an inhale and lower to the left on the next exhale.    

6. End relaxation in Savasana (corpse pose):  

Lie on your back and take your feet out wide and arms away from your body, allow your body to fully relax, breathe slowly in and out through your nose. Stay for at least 20 breaths.