To get a sense of how the spine is feeling at the moment, warm up with some cat to cow.
Start on your hands and knees.
Check that your hands are directly under the shoulders and knees are under the hips.
Check that your hands are directly under the shoulders and knees are under the hips.
As you inhale, curl the spine down from the tailbone, moving one vertebra at a time and ending with the neck and head.
As you exhale, curl back up from the tailbone, rolling one vertebra at a time looking at your abdomen.
Roll the spine between the two postures 5 to 10 times.
.w640.jpg)
A large part of back care is to keep your centre strong.
Balance by taking the opposite arm and leg off the floor.
If you’re shaking, gently draw in the lower abdomen towards the spine and hold the posture for 5 breaths.
Repeat on the opposite side.
Repeat on the opposite side.
.w640.jpg)
Come back to hands and knees.
Press your hands and toes into the floor.
Lift yourself off the floor, about 2 to 5 cms.
Just high enough that your lower abdomen tightens.
If you’ve come too high you’ll feel it in your legs rather than the abdomen.
Hold the posture for 5 breaths.
.w640.jpg)
Laying on your back, take your legs wide and bring your hands just inside the thighs.
Using a little bit of resistance with your hands bring your feet back towards each other.
Repeat 6 times.
Repeat 6 times.
Rest with your legs on a chair.
Get really comfortable in the posture.
You can stay here as long as you feel comfortable.
Enjoy the practice.
