20 Minutes Beginners Yoga For Back Flexibility

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If you have a tight chest and tight hip flexors and looking to improve your overall back flexibility, I have here 20 minutes beginners yoga for back flexibility.

 

20 Minutes Beginners Yoga For Back Flexibility

 

 

1. Cat and Cow Pose

Come to all fours with hands under shoulders and knees under hips. Inhale and look up with an arched spine, rolling shoulders away from ears for cow. As you exhale, press the floor away with hands and knees, and round your spine, like an angry cat. Do at least five complete breath cycles (five inhales/cats and five exhales/cows).

2. Sphinx Pose

Lie on your stomach, place elbows underneath shoulders, forearms on the ground, and pull chest forward as you press shoulders down and together while lengthening through your tailbone. Make sure all 10 toes are on the ground. Stay for five deep breaths, breathing length between each vertebra from tailbone to the crown of your head.

3. King Pigeon Pose

Begin in a long low lunge with your right foot forward, and tap your back knee down. Slowly crawl your hands up onto your right thigh and breathe here for five deep breaths. Bend your left knee, grab hold of the left foot and place it in the crook of your left elbow, then try to square off your hips. Bend your right elbow and reach your right hand back to clasp your left. If you can’t reach, use a hand towel or yoga strap in between your hands. Stay here for at least five deep breaths, then repeat on the left side.

4. One-Legged King Pigeon Pose

From down dog, sweep your right shin forward, toward the front of the mat, but not as parallel to the front of the mat as you would in a forward-bending pigeon. Keep your left leg long behind you, toes untucked. Bend your left knee and take a hold of the left foot and place your foot in the crook of your left elbow. Reach your right arm to the ceiling, bend your right elbow, and reach your right hand back to clasp your left. Breathe here.

Next, take a strap, loop it around your back foot with enough slack to face your torso forward, bringing your upper arms on either side of your head with your forearms parallel to the ceiling and hands holding the strap. Slowly, start to crawl your hands as close to your back foot as they want to get. Stay here, or when possible, take a hold of the back foot with both hands and release the strap. Breathe here at least five deep breaths, come out of the pose very slowly. Repeat on the other side.

Recommended reading: Best 3 Yoga Exercises For Pregnant Women

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