Beginners Yoga Poses & Strengthening for Back Care with Rodney Yee

Beginners Yoga Poses & Strengthening for Back Care with Rodney Yee


sit on the edge of your chair bring your hands to the top of your thighs as you press down elongate the spine open the chest inhale take the arms out to the sides exhale namaste interlace the fingers reach the arms forward inhale take the arms over the head elongate the side waist into the reach of the arms take a little bit of a backbend exhale release the arms come back to Center separate the feet hips distance apart bring your hands to your pelvis exhale release the top of the pelvis backward curl the spine inhale releasing the groins coming to a backbend exhale rocking the top of the pelvis backwards into a hunch inhale the pelvis forward into a backbend exhale with an elongated spine extend forward between the legs exhale release the spine round and hang the spine with the fingertips to the ground inhale and elongate the spine exhale released the spine back down into a curl from the curl roll back up into sitting separate the legs wider how the knees point right over the toes hands on the knees roll the inner skin of the knees up and back exhale spill the pelvis forward exhale release the body into a curl keep the knees pressed back with the elbows over the outside heels inhale on your fingertips elongate the spine spread in with your toes ground the heels exhale release the spine again with the round back roll back up bring the legs together place the right ankle over the left knee inhale lift and extend the spine exhale roll the pelvis forward keep the elongation until the last moment and then slowly round the spine breathe flex both feet breathe inhale elongate the spine come up change sides left ankle on the right knee inhale elongate the spine as the pelvis rolls into a backbend exhale release forward keep the chest elongated forward until you feel the pelvis stop moving and then slowly Domino the spine into a round and yet elongated forward breathe both feet flexed inhale back up exhale release that way cross the right leg over the left leg bring the left forearm over the right knee hold the backrest of the chair with the right hand exhale twist to the right initiate the twist from the belly relaxing the neck and the eyes inhale back to centre cross the left leg over the right bring the right forearm over the left knee left hand to the backrest of the chair inhale elongate exhale turn breathe allow the fluidity of the breath soft neck soft eyes soft throat inhale come back to Center release the leg