Spine Stretches – Yoga Routine

  1. Savasana with 3 Part Yoga Breath
  2. Pavana Mukta – Wind Free
  3. Jathara Parivrtti – Twist
  4. Full body outstretch
  5. Cakravakasana – Cat/Cow
  6. Balasana – Child pose



  7. Setu Bandha – Little bridge
  8. Sitting – knees pulled to chest
  9. Halasana – Plough pose
  10. Partner poses: half stretch; Virabhadrasana (warrior) 2; Vrkasana (tree pose)
  11. Bhujangasana – Cobra pose
  12. Salabhasana – Locust pose (one leg at a time)
  13. Dhanurasana – Bow pose
  14. Ardha Matsyendrasana – Sitting twist
  15. Paschimottanasana – Sitting forward bend
  16. Savasana – Corpse pose
  17. End relaxation – sample meditation “Imagine yourself floating on a cloud, stretched out long, without the force of gravity to constrict your spine. Breathe into the space between your vertibra, allow them to be free, and with this increase in freedom, let your mind be free as well. Play with the freedom… let the whole weight of your existence go. Allow all tension to drain from your body, mind and soul… breathe. Let your breath free you.”

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