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In this video, we share 3 simple movements to make a strong and flexible spine. Added a bonus for those of us who cannot sit on a mat and will need assistance from a chair.
The 3 methods can by found in most Kundalini Yoga Manuals, all 3 are featured in the Kriya "Spinal Flex Series". You can see the spinal flex series Kriya here:
The version and method to do spinal flex described in the video is more detailed and easier to follow.
Description is below:
Spinal Flex Movement 1:
Sit in easy pose. Grab the shins with both hands and deeply inhale. Flex the spine forward and lift the chest up, complete the inhale at the top. On the exhale, flex the spine backwards as far as you can go till the exhale. Keep the head and neck level so you don't extend the neck and head up or down, try to keep it level as much as you can.
When starting, use a timer and set it for two minutes.
Once you practice regularly, you can count. Do either 54, 72, 108 times.
To end, inhale deeply and hold the breath in for 10-20 seconds.
Spinal Flex Movement 2:
Sit in Varjirasana (Rock Pose), on the heels. Make sure the sitting bone (the pointy end of your bum) is directly on the heels. This makes sitting in the position easier on your knees and body. From that position slide the hand up to the top of the thighs and place it there. Make sure the hands don't slide down. Like before, inhale going up flexing the spine upwards lifting the back and chest, and exhale coming down bending the spine forward. Keep the head level as before.
When starting, use a timer and set it for two minutes.
Once you practice regularly, you can count. Do either 54, 72, 108 times.
To end, inhale deeply and hold the breath in for 10-20 seconds.
Spinal Flex Movement 3:
Back in Easy Pose. Bring the hands under the knees. Flex the upper spine up on the inhale, flex it down on the exhale. Complete the inhale at the top and the exhale at the bottom.
When starting, use a timer and set it for two minutes.
Once you practice regularly, you can count. Do either 54, 72, 108 times.
To end, inhale deeply and hold the breath in for 10-20 seconds.
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