yin yoga for thoracic spine

yin yoga for thoracic spine


hi welcome to jivayogalive I’m Alena and
today’s video is all about your spine so yoga for your spine is very important
because we go through day to day with back pains sitting anodize kind of
texting we have this whole text knack thing so today is getting yoga video
we’re going to just work the spine forward backwards and in some twisting
directions so let’s go ahead and get started you might want to have a block
handy I always like to have some props nearby so we’re gonna hold each pose for
just a couple breaths so if you need to hold it for longer go ahead pause the
video and stay into this pose this is a really great practice for anyone just
starting there you in journey so I hope you enjoy it we’re gonna start and come
into our caterpillar pose so legs are coming right on in front of us you can
move the flesh away from your hip bones maybe putting a block under your bum as
well kind of gives you a little raise up if you have super tight hamstrings you
might have your knees bent a tiny bit here a blanket under there can also help
so the intention for this pose is working more of our back than
necessarily hinging forward for the hips so this pose may look a little different
from what you typically practice maybe in the in class because we’re just
focusing on our spine here so for this pose if you do have flexibility in the
hips you can fold forward and then around the spine if you don’t have much
flexibility in your legs just from the spine we’re gonna hang out here so we’re
getting that nice movement the rounding of our spine so I’ll kind of find what
works for you I kind of flexible on the hip so I’m going to get both benefits
out of this pose it’s up to you and maybe placing a block here for a little
bit of support take a couple breaths notice how the
spine is feeling if you have any tension in the spine send your breath there and
kind of use it to open up that space and to come out of it just slowly rising
up one vertebra at a time I’m coming back to that nice tall spine
we’ll transition into a tabletop next so work the shoulders over the wrists hips
over the knees here and if you need to can do a couple cat and cow movements
just inhale head and tailbone go high belly drops exhale round and then come
back to neutral so we’re gonna come in to thread the needle pose and a nice
twist for our upper spine and opening the shoulders let’s inhale that right
arm up to the sky really reach here and exhale send that hand through the space
on the left hand side head comes down to maybe the mat if you grab the block or
maybe you just have a blanket here and we’re gonna sink into this pose this
left arm can be hanging out here if you want to take a bind and open up that
left shoulder a little bit you can place the top of the hand onto the low back or
you can stretch it out in front of you totally up to you I’m just going to rest
mine here a couple breaths and when you’re ready just bringing that
left hand back to the mat pushing up and have that right arm back up to the sky
and exhale the hand back down to the mat and we’ll readjust and we’ll switch
sides and have that left arm up to the sky and exhale thread the needle through
the space on the right hips still in line with the knees here and if you want
to take that buy in at the right hand go ahead sink in here for a few breaths
again just finding our edge of what feels good we’re not over twisting into
this just being able to find a nice relaxing pose I took that right hands in a buy and
bring it back down to the mat use that arm to push yourself back up and have
the left arm up to the sky an axe on the hand back down so we’re gonna stay in
the same position here we want the hips right over the knees for our next pose
so we’re gonna come into puppy pose or what’s called melting heart and again if
this is maybe too challenging for you I’m gonna give you an alternative as
well this is a great place for a bolster or some props so keeping our hips right
in line with our knees you just start to walk the hands forward reaching for the
corners of your mat we’re gonna find a nice bend in our in our upper spine and
so you can let the head come down the forehead to the mat or if you want that
curve in your cervical spine or the neck you can place the chin down on the mat
so I really enjoy putting maybe a bolster block under my chest so my
shoulders aren’t really feeling so intense especially if you take shoulders
so this heart’s kind of lifts you up a bit still getting that nice bend in the
back you can also do what’s called a half puppy pose which is just letting
one forearms come down to the mat resting your head on it and letting the
other arm out stretch so you would just have to do this twice one on both sides
of that is the pose for you so sink in here again trying to relax into it getting into our joints and connective
tissue and you come out of it just start to
lift your hand come back up walk the hands back towards you maybe you do some
cat and cows here shift the hips side to side find whatever movement you need and
we’re gonna push ourselves back to a child’s pose so knees come wide toes
touch and sink the hips back towards the heels arms stretch in front of you the
head comes to the mat if you’re having trouble getting the hips to the heels
can maybe stack your fists here or maybe grab a block to rest your head on some
releasing the spine here take a couple breaths oh those shoulders relax and from our Child’s Pose we’re gonna
make our way to the mat so you can just come up find the seat and transition
into a laying down position so we’re gonna twist our spine now there’s two
options here that I’ll let you choose which works for you so you can bring the
knees into the chest get them a little hug here and massage that low back and
we’re gonna take that right leg and let it go long and you can hug this left
knee in and we’re just going to guide it over towards the right side so your leg
might come to the mat it might need a little help great place for a block here
if you need some help and arms been coming into a tea or a goal post and you
can gaze away from that leg so this is one option the second option is just
bringing both knees into the chest and letting them drop over to the side so
that one’s a little easier and maybe not as intense but it just depends on your
body so stink in here for a few moments trying to find some ease in those pose and just coming back to Center maybe
bringing both of those knees back into the chest rocking back and forth little
more time and this time let that left leg go long hug that right knee in I’m
guided over towards that left side maybe grabbing that prop if you need it
letting the arms go into a tea or goalposts you can gaze towards or away
from the knee or if you want more of a restorative twist both knees over to the
left side take a couple breaths and just work your way back to Center
can let the legs go long and the arms go long to find your final rest or
shavasana pose I hope you enjoyed this Jean yoga sequence for your spine and I
hope it relieves any tension or pain you have in your back if you want to see
other videos for your back or yoga in general be sure to hit subscribe and
leave me any comments you have below I hope you have a wonderful day thank you
for practicing with me namaste