Best Stretches for Back & Spine _ 10 Minute Yoga For Beginners

Welcome .

This is a restorative yoga practice focusing on stretching the back and spine .

Perfect for a morning routine or really any time during the day , come to see it begin rotating your head in a circular motion , opposite direction , go ahead and reach the left hand out towards the left side , placing that hand on the mat .

If this is enough of a stretch rest here or go ahead and draw your right ear to the right shoulder full entails full ax hails release right hand reaches out towards the side , rest here .

If this is enough or go ahead and take that left ear towards the left shoulder with each exhale , allow the shoulders to fall away from the ears .

Release , begin circulating the shoulders opposite direction back to center , be rotating the hips in a circular motion beginning at the tailbone , working your way up towards larger circles .

As you move up the spine .

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Back to center left hand meets the matt inhale .

Right hand reaches over towards the left for a seated side stretch in hill , center a hill right side , continue moving with your breath almost like a palm tree next in his hands .

Overhead exhale , twist left hand and back , right hand meets the left knee , gazing over that left shoulder , sitting taller with each inhale , having the intention to twist a little deeper with each exhale in hill , center exhale towards the right .

It tall here , full inhale .

A hill release hinging at the hips lead with the chest , begin to fold forward , stopping where you meet that stretch .

If this is too intense , feel free to take a child to pose .

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