Healthy body essentiality hinges on spinal flexibility. A yoga instructor offers these three exercises to enhance spinal mobility.

Louise Bartlett, a yoga instructor, recommends a short, beginner-friendly sequence of three poses to improve spinal mobility. These poses, designed to help counteract the effects of modern life and increase mobility as we age, can be done in under 10 minutes.

The first pose is the Cat-Cow pose. To perform this pose, start on hands and knees, inhale to drop the lower spine and belly toward the floor, and exhale to round the spine upward. This pose warms up the spine through gentle flexion and extension, increases mobility in the back, and improves posture awareness.

The second pose is the Sphinx pose. To perform this pose, lie on your front, lift your chest with elbows under your shoulders and forearms parallel, and lengthen the tailbone toward your heels to protect the lower back. The Sphinx pose is designed to increase extension in the spine, particularly in the lower and mid back, and gently strengthens the back muscles.

The third pose is the Seated Twist. Sit on the floor with legs extended, bend the right knee, place the foot flat on the floor outside the left thigh, and twist to the right from the lower back. The Seated Twist pose improves rotation through the spine, increases flexibility in the back, and helps release tension in the shoulders and neck.

Bartlett advises spending one to two minutes in each pose or building up to that, and taking five to eight slow, intentional breaths in each pose while focusing on moving and holding the pose with awareness. If needed, sit on a folded blanket or cushion to help lengthen the spine or support tight hips. If the lower back is tight, place a folded blanket under the ribs for additional support or move the feet slightly wider apart.

Healthy spinal mobility is central to a healthy body, according to Bartlett. It supports functional movement, reduces the risk of injury, and can even influence mood and energy levels by promoting better and fuller breathing and nervous system regulation. However, Bartlett warns that if a person has any spinal injuries, chronic conditions, or other health concerns, they should consult a healthcare professional before beginning.

Yoga can help a person move their spine in all of its natural directions: flexion (bending forward), extension (arching backward), rotation (turning), and side bending. By practicing these three poses regularly, individuals can unlock tension and relieve tightness, soreness, or stiffness in the back, leading to improved posture, increased mobility, and a healthier, more active lifestyle.

Healthy body essentiality hinges on spinal flexibility. A yoga instructor offers these three exercises to enhance spinal mobility.