Welcome to the spine related problem yoga workout for strength and mobility.

1- Balasana Child Pose

We  will begin in extended Child’s Pose (Balasana), so from your hands and knees separate your knees about mat distance lower your hips down towards your heels walk your hands forward as you rest your forehead on the mat if it’s more comfortable you can rest your forehead on sack fist or even on a prop the idea here is to relax your body if you ground into your practice so take three deep and smooth breaths in and out through your nose as you relax your hips shoulders jaw I even your eyelids great now rise up into a tabletop.

Benefits of BalAsan Child Pose Dress: Yoga comfy Dress

2- Cat-Cow Pose

Now on your hands and knees with your knees underneath your hip your hands underneath your shoulders keep your spine neutral so your belly is held in your neck is in line for a cow pose or cat pose drop your belly down and lift your chin up take a big breath in and exhale for cat back round your spine tuck your chin tuck your tailbone and press the space between your shoulder blades off to the ceiling for one breath one movement inhale cow pose belly drops chin lift exhale cat back round your spine tuck your chin inhale cow belly drop exhale cat round your spine inhale cow exhale cat now come back to Center with a neutral spine so your neck is in line.

Benefits Cat Cow Pose

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Now, your belly is held in gently extend your right leg straight out behind you so your toes touch the ground and lift your right leg in line with your spine and use your core to eat everything in place push back through your right heel three two one lower your right knee back down then switch sides extend your left leg straight out behind your toes touching the ground firm up your belly here to help with alignment then lift your left leg in line with your spine rise back through your heel breathe in

and out through your nose stay strong and calm three two one lower your left knee back down walk your hands forward one hand consistent and curl your toes under and lift your hips up and back for downward facing dog now you’re welcome to bend your knees as much as you’d like even bending one knee and then the other two alternate legs this will help you warm up your down dog.

In the beginning your shoulders might be tight do your best to press your chest towards your thighs and lengthen your spine up and back through your hips.

3- Ragdoll Pose- Uttasan

Now take a walk to the top of your mat and separate your feet about mat distance for a generous bend in your knees you can fold really deep and grab on to your elbows and feel free to sway side to sign or bob up and down whatever feels good for you in this ragdoll pose and release your elbows so heel your feet together with your knees still bent pull your belly button in towards your spine maintain this engagement and slowly unroll your spine all the way up to standing keeping your belly pulling in as you do so will help to protect your lower back.

Benfit of Ragdoll Pose- Uttanasaa

Dress: Track Pants