A.M. & P.M. Poses to Reset your Spine

We put our spine through a lot of strain every day. We move from sitting, to standing, to walking, to running; we cross our legs, we bend over to pick something up...and we don’t always remember to engage our core to support our spine’s transitions through all of these movements. 

Next time you wake up or go to bed with an achy back, reset with these postures.

Morning

Standing Forward Fold

Stand with your feet hip-width distance apart. Fold forward with very soft knees and a long spine. Let your head and neck relax, and capture opposite bicep with opposite palm. Draw your weight into the balls of your feet. Hold here for a minute or so, and sway from side to side if it feels good.

Mountain Pose with Side Bend and Backbend

Stand with your toes touching, or feet hip-width distance apart. Inhale, reach your arms high and cycle through a couple of inhales and exhales while you relax your shoulders away from your ears. On an exhale, capture your left wrist with your right palm, reach and stretch over to the right. Square your hips and armpits forward. Hold for a few breaths. On an inhale, come back to center, and switch out your grip by capturing your right wrist with your left palm. Reach and stretch to the left. Find a few breaths here, and come back to center on an inhale. Exhale, and soften your arms to lift your heart and find a mini-backbend. Breathe here, and come back to center when you feel ready. 

Prayer Twist

Begin in chair pose with your arms extended high. Take an inhale and on an exhale, draw your hands to heart center. Lengthen your torso forward on an inhale, and twist to the right on your exhale, drawing your left elbow to the outside of your right knee or thigh. Lengthen through your spine on your inhale, twist deeper on your exhale. Find a few breaths here, and come back to center on an inhale. Repeat on the other side. 

Evening

(You can do all of these postures in bed if that’s comfortable – otherwise, find a nice, comfy spot on the floor)

Bridge Pose

Start by lying down with your knees bent and feet planted a few inches away from your gluts. On an inhale, lift your hips high and shimmy your shoulder blades toward one another. Interlace your hands underneath your hips and keep pressing your hips high. Relax your gluts, and breathe here for 3 – 5 breaths. Gently release by bringing soles of your feet to touch, knees open wide.

Legs-Up-the-Wall or Plow Pose

Draw your knees into your chest and extend your legs toward the ceiling. Hold here, or lift your hips away from the mat, shift your weight onto your shoulders, and reach your toes toward the floor behind your head. Bend your knees as much as you need. Hold here, and take tiny sips of air. Slowly release onto your back and draw your knees into your chest. 

Supine Twist

Squeeze your knees into your chest, and extend your left leg to the floor. Draw your right knee in toward your right armpit, and twist to the left, stacking your right hip on top of your left. Press your shoulders down, and gaze toward the ceiling, or to the right for a deeper twist. Come back to center, and switch sides. 

Savasana

Lay flat on your back with your arms and legs wide. Relax every muscle in your body. Slow your breath. Go to sleep!