Today,
We're going to do a very brief sequence that's really good for our back.
That spinal mobility is so important to a happy and healthy lifestyle.
So we're gonna focus on moving our spine in all seven directions,
And I'll explain that as we get into it.
So I'm gonna invite you to lie down in Shavasana pose as we begin this brief yoga class.
Take your arms overhead for a big stretch,
A big morning stretch.
If their shoulders don't like this,
You can bend those elbows.
And then you're kind of reaching with your crown of your head.
So we're extending our spine here.
Bend your knees,
Bring your knees to your chest and your hands to your knees.
Squeeze your knees in enough to feel your spine flatten on the mat,
And then gently rock side to side.
On your lower back.
Come back to stillness.
Spread your knees as wide as you can.
Pull your knees in towards your shoulders.
So you might do this one at a time.
You get a little more hip flexion here.
And everything is connected.
So as your hip flexes,
You might feel that in your spine as well.
Bring those knees back together and then let those feet come back down flat on the mat.
Send your arms wide,
Let your knees fall to the right.
See if those legs can be completely heavy.
Come back to the center,
Feet flat on the mat,
Let your knees fall to the left.
Come back to the center,
Feet flat on the mat.
Send your legs long,
Arms by either side.
Let's stretch it out again.
Arms overhead,
Big reach.
This time just bend your right knee,
Bring your right knee to both hands.
Then leave your left hand on your right knee,
Right hand out to the side.
Use your left hand to draw your right knee across to the left.
Untwist back to the center,
Send your right leg long,
Arms overhead,
Big reach.
Bend your left knee,
Bring your left knee to both hands,
And then leave your right hand on your left knee,
Left hand out of the side.
Use your right hand to draw your left knee across.
Untwist,
Send your left leg long,
Arms overhead,
Big reach.
Bring your hands back down by either side.
Bend your knees.
Feet flat on the mat.
Push your hips up to the ceiling.
This is called Bridge Pose.
Lower your hips.
Lift your hips,
Right arm overhead behind you.
Hips down,
Right arm down,
Lift your hips,
Left arm overhead.
One more time,
Both sides.
Hip down,
Left arm down,
Lift your hips,
Right arm overhead,
Hips down,
Right arm down,
Lift your hips,
Left arm overhead.
Hips down,
Left arm down.
Let's straighten those legs.
And then come back up.
To a seated.
Position.
Okay,
We're going to sit cross-legged.
If it is better for you to sit with the soles of your feet touching,
That is just as good.
And we're about halfway through,
Maybe a little bit more,
But this is where I'll show you how your spine moves all seven directions.
Arms up high overhead,
That's extension of the spine.
That's number one.
If we twist to the right,
That's number two.
Twist to the left.
That's number three.
Sad bend to the right.
Side bend to the left,
Five.
Hunched forward,
A forward bend.
This is the one we all do way too much.
Think about looking at your phone.
That's number six.
And a back bend,
The one we don't do enough.
Chest and face up to the ceiling or back bend.
Okay,
Let's come back to this seated position.
Arms out wide.
Hanged down by either side.
Arms up high overhead.
Open your arms,
Twist to the right.
Come back to center,
Arms overhead.
Open your arms,
Twist to the left.
Come back to center,
Arms overhead,
Right hand grab your left wrist,
Bend to the right.
Come back to center,
Switch hands.
Go the other way.
Come back to center,
Arms up high overhead,
Open your arms,
Right hand down on the floor beside you,
Left hand up.
And over.
Cartwheel your arms the other way.
Right hand up.
End over.
Come back to the middle,
Both hands up high overhead.
Cross your hands on your knees,
Let your chest drop.
Fall forward.
We'll hold this for just a moment.
See if that chest can sink a little bit.
Sit back up,
Keep your left hand on your right knee,
Right hand behind,
Sit up tall,
Look over your right shoulder.
Twist back to the middle,
Arms up high overhead.
Right hand,
Left knee,
Left hand behind.
Sit up tall,
Look over that left shoulder.
Come back to the middle,
Arms up high overhead.
Let's bring our hands to heart center,
And then let's come over onto our hands and knees.
We are in tabletop position,
Knees under our hips,
Hands under our shoulders.
And we'll do what's known as a cat cow with your inhale,
Lift your gaze forward,
Tuck your tailbone.
With your exhale,
Push away with your hands around your shoulders,
Chin to chest.
Inhale,
Lift your gaze,
Tuck your tailbone.
Exhale,
Round your shoulders,
Chin to chest.
One more time.
Inhale.
X.
Come back to that neutral tabletop position.
We're going to do what's known as thread the needle.
Keep your right hand planted,
Raise your left hand up.
And then bring your left hand under your shoulder and across to the right,
That shoulder comes down to the mat.
Open it up,
Take that hand up to the ceiling.
Bring your hand under and across.
Open it up,
Take that hand to the ceiling.
Bring your hand under and across.
And back to tabletop position,
We'll go the other way.
Left hand planted,
Raise your right hand up.
Right hand under your chest and across to the left,
Then shoulder down to the mat.
Open it up,
Raise that hand to the ceiling.
Bring it under and across.
Open it up,
Take that hand to the ceiling.
Bring it under and across.
One more time.
Open it up.
Take your right hand in the ceiling.
Right hand under and across.
And back to hands and knees,
Tabletop position,
Lower your forearms down to the mat.
Forearm is flat on the mat.
Upper arm is straight up and down.
Push your shoulder blades together.
And then push away with your hands,
Stand up on your knees.
Take your hands to your lower back,
Base of your palm,
Right where your lower back meets your rear end.
Look at the ceiling,
Lift your chest.
Push your hips forward,
Lean back.
Camel pose.
Relax out of that.
Arms up high overhead.
Cactus your arms,
Do the same thing.
Look at the ceiling,
Lift your chest,
Push your hips forward,
Lean back.
Arms up high overhead.
Open your arms,
Twist to the right.
Come back to center,
Arms overhead.
Open your arms,
Twist to the left.
Come back to center,
Arms overhead,
Right hand,
Grab your left wrist,
Bend to the right.
Come back to center,
Switch hands,
Bend to the left.
Come back to center,
Arms up high overhead.
Catch those arms,
One last back bend,
Lift your chest and your face.
Arms up high overhead,
Hands to heart center.
Drop those hands down by either side.
Again,
I'm Herron Dixon.
Thank you so much for joining me.
Spinal mobility has been called the fountain of use.
Move your spine all seven directions every day.
You will not regret it.
Have a wonderful,
Wonderful day.
