Welcome to the Yoga For Beginners Series, designed specifically for absolute beginners. Whether you struggle with inflexibility, muscle weakness, balance, or concentration, this series aims to address all these areas while focusing on spine flexibility. Remember, yoga is a lifelong practice. Progress at your own pace, and enjoy each pose in whatever modified version suits you today.
Importance of Yoga Spine Flexibility
In yoga, it is said, “you are only as young as your spine is flexible.” An inflexible spine can lead to overall body stiffness, making various yoga poses difficult and increasing the risk of back pain. Therefore, this series will focus on enhancing the flexibility and strength of your spine.
Before starting, please use the video below to practice yoga asanas for stretching the spine. If you have previous injuries, especially of the back and neck, check with your doctor before attempting these Yoga poses.
Session Structure
Each session will consist of a warm-up, main Yoga poses, and a cool-down to ensure a comprehensive approach to improving spine flexibility.
Session 1: Introduction to Spine Flexibility
Warm-Up
- Child’s Pose (Balasana)
Kneel on the floor, sit back on your heels, and stretch your arms forward.
Hold for 1-2 minutes, breathing deeply.
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
Begin on your hands and knees in a tabletop position.
Inhale, arch your back (Cow Pose), exhale, round your spine (Cat Pose).
Repeat for 1-2 minutes.
Main Poses
- Seated Forward Bend (Paschimottanasana)
Sit with your legs extended.
Inhale, lengthen your spine, exhale, and reach forward.
Hold for 1-2 minutes, breathing deeply.
- Bridge Pose (Setu Bandhasana)
Lie on your back, knees bent, feet flat on the floor.
Lift your hips towards the ceiling.
Hold for 30 seconds to 1 minute.
- Supine Twist (Supta Matsyendrasana)
Lie on your back, arms outstretched.
Bring your right knee towards your chest, then guide it across your body.
Hold for 1-2 minutes each side.
Cool Down
- Corpse Pose (Savasana)
Lie flat on your back, arms at your sides.
Close
Session 2: Building Core Strength
Warm-Up
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
Repeat as in Session 1.
- Thread the Needle (Parsva Balasana)
From tabletop, slide your right arm underneath your left, resting your right shoulder on the ground.
Hold for 1 minute each side.
Main Poses
- Plank Pose (Phalakasana)
Start in a push-up position.
Hold for 30 seconds to 1 minute.
- Locust Pose (Salabhasana)
Lie on your stomach, lift your chest and legs off the ground.
Hold for 30 seconds to 1 minute.
- Sphinx Pose (Salamba Bhujangasana)
Lie on your stomach, prop up on your forearms.
Hold for 1-2 minutes.
Cool Down
- Seated Forward Bend (Paschimottanasana)
Repeat as in Session 1.
Session 3: Enhancing Spine Flexibility
Warm-Up
- Child’s Pose (Balasana)
Repeat as in Session 1.
- Downward-Facing Dog (Adho Mukha Svanasana)
From tabletop, lift your hips towards the ceiling, forming an inverted V.
Hold for 1-2 minutes.
Main Poses
- Cobra Pose (Bhujangasana)
Lie on your stomach, hands under shoulders, lift your chest.
Hold for 1 minute.
- Bow Pose (Dhanurasana)
Lie on your stomach, grab your ankles and lift your chest and legs.
Hold for 30 seconds to 1 minute.
- Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back, soles of your feet together, knees out to the sides.
Hold for 2-3 minutes.
Cool Down
- Supine Twist (Supta Matsyendrasana)
Repeat as in Session 1.
Session 4: Combining Flexibility and Strength
Warm-Up
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
Repeat as in Session 1.
- Thread the Needle (Parsva Balasana)
Repeat as in Session 2.
Main Poses
- Warrior I (Virabhadrasana I)
Stand, step your right foot back, bend your left knee, raise your arms.
Hold for 30 seconds to 1 minute each side.
- Camel Pose (Ustrasana)
Kneel, hands on your heels, arch your back.
Hold for 30 seconds to 1 minute.
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Sit, left leg bent, right foot over left knee, twist to the right.
Hold for 1-2 minutes each side.
Cool Down
- Corpse Pose (Savasana)
Repeat as in Session 1.
Session 5: Deepening the Practice
Warm-Up
- Child’s Pose (Balasana)
Repeat as in Session 1.
- Downward-Facing Dog (Adho Mukha Svanasana)
Repeat as in Session 3.
Main Poses
- Extended Triangle Pose (Utthita Trikonasana)
Stand, feet wide, right foot forward, extend right arm down, left arm up.
Hold for 1 minute each side.
- Wheel Pose (Urdhva Dhanurasana)
Lie on your back, hands by your ears, lift your body into an arch.
Hold for 30 seconds to 1 minute.
- Pigeon Pose (Eka Pada Rajakapotasana)
From tabletop, bring your right knee forward, extend left leg back, fold forward.
Hold for 1-2 minutes each side.
Cool Down
Supine Twist (Supta Matsyendrasana)
Repeat as in Session 1.
Conclusion
This beginner series for spine flexibility, brought to you by Yoga School in Rishikesh, is designed to gently stretch and strengthen your spine. Practicing these poses consistently will help you improve your flexibility, reduce stiffness, and enhance overall spinal health. Remember to listen to your body and progress at your own pace. Enjoy your journey to a more flexible and healthy spine!
