Spine Release Yoga Positions for Seniors

Video Transcript

Welcome to Expert Village. This is Fran Dukehart. In this clip we are going to relax and release the spine by rolling forward on the ball and then rolling back and up. It is really important to take time to feel each vertebra when you move this way, and sometimes you might want to spend more time in one part of the back than the other, especially, if it is giving a little mischief. So get more on the mat, the knees are little bit wide. We are talking the ball, rolling it in towards us engaging our abdominals, rolling forward and then pressing down into the mat with the knees and rolling upward, and reaching back and rolling forward, feeling each vertebra from the low, the middle and the upper back come down and rest. And again feeling energy from the knees, right into the hips, use your hands on the ball to help rotate the hips, lift the heart, lift the gaze up and release coming down nice and easy, hugging into the ball, inhaling. Reaching into the hips, feel energy coming into the hips first, dropping the tailbone down, bringing the ball in, stretching the gaze, the heart, the chest and the eyes up, you could take one arm up, release and take the other one, lengthen first with the breath, inhaling, lengthening, exhaling, coming forward. We did this pose without the ball. This would be considered child’s pose. So we would be reaching upward, and then exhaling coming downward. We would either have two fists right underneath of our forehead, or relax all the way down forehead touching the mat, sitting as close to our heels as possible. Taking the breath into the low back, into the mid-back and then the upper back, and then gently rolling up, taking time to feel the hips, move first, gently and slowly bringing the spine up tall, the chin coming up last. From my center to your center… Namaste.

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