- Exercise 1 (forward bend): Touch Toes - 15 sec / 10 reps
- Exercise 2 (backbend): Cobra - 15 sec / 5 reps
- Exercise 3 (backbend): Locust Pose 3 variations - 10 sec / 2 reps x3
- Exercise 3 (side bend): Side bend - 3 sec / 9 reps x2
- Exercise 4 (Twist): Marichi's Pose - 10 sec / 5 reps x2
- Exercise 5 (backbend): Bird-Dog Pose - 10 sec / 3 reps x2
- Exercise 6 (forward bend): Cat Pose - 10 sec / 5 reps
And of course restorative poses between each exercise.
Locust pose variations |
Dog-Bird pose, alternate left and right |
Cat pose |
Child's Pose and Knees to Chest. Hold one of those poses for 30-60 seconds between each exercise so your spine can realign. |
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