HATHA YOGA FOR SPINE HEALTH

Neck Rotations

Tadasana ( to the sides as well)

Forward fold in crossed leg seating

Cat & cow (with movement)

Balasana (child’s pose)

Sphynx

Seal pose

Half Butterfly Pose (Ardha Badhakonasana): Sit on the ground with your legs straight in
front of you, then bend your left knee and bring the sole of your left foot to your inner
right thigh. Let your left knee fall to the side as you fold forward over your right leg.
Hold for 3-5 minutes, then switch sides.

Thread the Needle (Parsva Balasana)

Reclining Spinal Twist (Supta Matsyendrasana): Lie on your back with your knees bent and feet
flat on the ground. Extend your arms out to the sides, then drop your knees to the right as you
look to the left. Hold for 3-5 minutes, then switch sides.

Downward Facing Dog (Adho Mukha Svanasana)

Cobra pose

Locust Pose (Salabhasana) – langosta

SPINAL TWIST

Beginners

Meru Wakrasana

Intermediate

Half Lord of the Fishes Pose (Ardha Matsyendrasana) : Seating spinal twist

Legs Up the Wall Pose (Viparita Karani): Lie on your back with your legs straight up against the
wall. Keep your hips close to the wall and your arms at your sides. Relax and hold for 5-10
minutes.

Pidgeon pose

Cow face pose

Eagle Pose (Garudasana): Stand with your feet hip-width apart. Inhale and lift your arms up,
then exhale and cross your right arm over your left arm, bending your elbows and bringing
your palms together. Bend your knees and cross your right leg over your left leg, wrapping
your right foot around your left calf. Hold for 5-10 breaths, then switch sides.

Upward Facing Dog (Urdhva Mukha Svanasana): Lie on your belly with your hands next to your
shoulders and your elbows close to your sides. Inhale and press your hands and the tops of
your feet into the floor as you lift your chest and head up. Keep your shoulders relaxed and
your elbows slightly bent. Hold for 5-10 breaths.