Try These Yoga Poses to Improve Your Lower Back Flexibility. » 7 Yin Yoga Poses to Increase Back Flexibility (and Decrease Pain) ... or you are looking to increase your spinal flexibility to further your yoga practice – this Yin sequence is great for everyone! Becoming more bendy not only eases pain, but it also improves your posture. Original Yoga Challenge Day 8: Yoga for Back Flexibility. Since the stretch reflex is avoided, pain is not present, and results are visible right away. Bend the elbow, using the arm as a lever against the knee. Image courtesy: Shutterstock . Whatever you believe, it certainly is a great way to feel more at one with your body. A more flexible spine reduces overall back pain, helps you sleep, and strengthens your posture. While lying flat on your stomach, bend your knees so that your feet point up toward the ceiling and reach behind you to grab your ankles. Back Flexibility with Yoga. Exhale and bend to the right, sliding the right hand down the right leg. Please don't rush. If you find it hard for your feet to reach the floor, rest them on the seat of a chair or a stack of cushions. Tags: back flexibility, backbends, yoga for back, yoga for flexibility. As we get older our spines bend less, mostly because of the effects of gravity on the spinal discs, which begin to dehydrate and become compressed after 30, reducing the spaces between the facet joints in the vertebrae and limiting movement. Talk to your doctor or a certified yoga teacher before starting yoga if you: Being flexible and able to move easily is an important aspect of your physical health. Exhale as you press into your hands to round your spine up toward the ceiling, tucking your chin into your chest as you do so. Press the left hand into the ground behind the spine to lengthen upward. Gravity and an … With each pose, go at your own pace. In this article, we’ll explore the benefits of increasing your flexibility and walk you through the best yoga poses for improving flexibility in your back, hips, core, neck, and shoulders. The three should be practiced together for total spinal health. Lengthen through your spine and out the crown of your head. This can increase your risk for injury. So, if you’re looking for a great way to either start or end your day, why not try out these yoga poses for flexibility? Try These Yoga Poses to Improve Your Lower Back Flexibility. Yoga helps to stretch and strengthen the muscles which support the spine. Niki Vetten. Using Yoga to Gain Flexibility. Having a flexible back will prevent a lot of back pain that many people experience on a daily basis. I was super stiff from our cross-country road trip, and it was so muggy out (Oh, Connecticut!) Raise your legs straight up to 90 degrees. Raise your chest and chin as your belly moves downward. Repeat on the other side. I started my yoga journey probably a lot like you. Niki Vetten. A yoga wheel can help you deal with pain and soreness better. Low Cobra pose—in which the hands aren’t pushed into the floor at all—tends to work more on spinal strength. Jun 27, 2020 - Explore Andrea Lennox's board "Back Flexibility: Stretches" on Pinterest. Get a detailed workout breakdown and find related workouts Extend your left arm overhead, then bend your elbow so your fingers point down along your spine. Stretching the muscles can also help relieve tension and stress, which can cause all sorts of problems, including weight gain.. Back Flexibility with Yoga. Place your hands on your lower back, aligning your pinky fingers on either side of your spine with your fingers facing upward. With each inhalation, relax a little more. Thanks to the Target & Leverage mechanism (unique to the ZST approac... h), these techniques are the most natural way to stretch. This yin and yang balance is especially important in the spine, as all body movements depend on its health. Or, you can extend your arms to the side, perpendicular to the floor. I have organized them into four groups: Shoulders, Hips, Hamstrings, and Back. Keeping your weight balanced evenly across your body, inhale as you allow your belly to fall toward the floor. This holistic approach to individualized wellness is rooted in ayurveda: a holistic system of healing from ancient India. Back. I was struggling with my health and yoga seemed to offer a holistic way for me to find my way back to balance. Padmasana or lotus pose: The lotus pose is a cross-legged yoga posture that improves flexibility of the hips. It is even said that being flexible can open your body up to ‘prana’, a life force which is said to invigorate the spirit. She studied each of these modalities in the US and straight from the source in India. Yoga is an ideal daily practice to increase all over body strength and flexibility, as nearly every pose increases flexibility with practice. It stretches the entire back body, increases circulation to the spinal muscles and nerves, and gives the heart a gentle massage. Don’t forget that back pain or discomfort is often caused by weak hips and hamstrings. Flow into a plank. Improving Back Flexibility Through Yoga 1. Reach the left arm up and look up toward the hand. Step-by-Step: Sit on the heels in Thunderbolt pose. Benefits: Much like Plow pose, Bow pose stretches the entire spine—cervical, thoracic, lumbar, and sacral. This forward bend stretches your spine, hips, and legs. Julie is a registered Ayurvedic Practitioner and Ayurvedic Yoga Therapist with the National Ayurvedic Medical Association (NAMA) as well as a Certified Massage Therapist. Flexibility has many health benefits, including healing aches and pains, helping with balance, and injury prevention. It will also help you to get deeper in to back bends and forward folds. Relax the neck so its curvature is in line with the rest of the spine; otherwise, you might stress the upper back, shoulders, and neck. Along with boosting your flexibility, practicing specific yoga poses may also help you build muscle strength and reduce feelings of stress or anxiety. Likewise, this therapeutic practice helps you to have a flexible back and prevent back injuries, pain, and balance issues. © 2005-2021 Healthline Media a Red Ventures Company. A 2020 study suggests that a tailored yoga program may help relieve back … You may repeat … I will also guide you what to-do and not-to-do for people who are not very flexible. Avoid doing this pose if you have any concerns with your neck, digestion, or blood pressure. January 24, 2021 by admin 0 Comments. Back injuries are very dangerous to somebody so when you are able to increase your flexibility and decrease your chances of injuries, you will be sitting pretty. In today’s class we’ll be working on poses and sequences for back flexibility. Bow pose is a key yoga pose to improve spinal flexibility. Often, the pain we experience in our backs, necks and legs is a direct result of a lack of movement in our lifestyles. In yoga, “flexibility” is an attitude that invests and transforms the mind as well as the body. In this way, even with pain, you are not skipping your workout. Here are the yoga poses that will help to increase your flexibility, especially in areas of the hips, hamstrings, and back! Switch the position of your feet and do the opposite side. Step-by-Step: Stand with the feet wide, several feet apart. I have organized them into four groups: Shoulders, Hips, Hamstrings, and Back. Back pain relief could be as simple as increasing spine and back flexibility. While lying flat on your stomach, bend your knees so that your feet point up toward the ceiling and reach behind you to … I had no idea which yoga poses were best to start with to improve flexibility before moving onto more advanced poses. Try to hold this position for at least 30 seconds. Here are the 8 best veggie burgers based on their nutritional profile, ingredients, texture…. Likewise, this therapeutic practice helps you to have a flexible back and prevent back injuries, pain, and balance issues. It’s an ability we’re born with, but that most of us lose. These … … See more ideas about yoga fitness, yoga poses, yoga stretches. Remain in this pose for at least 30 seconds. Bend your knees and reach back with your hands to grasp the outside of your ankles. At the end of the study period, they found that the group that did yoga in addition to their training had significantly … This intermediate level pose helps stretch many of the muscles that are used when sitting. Yoga-based therapeutics are affordable and accessible ways to alleviate and prevent back pain—acute or chronic—by improving the quality of your movements and by helping the left, right, front, and back sides of your body work together in a balanced way, on and off the mat. It combines and enhances the effects of Cobra pose and Locust pose. Hold Forward Bend pose for several breaths. Step-by-Step: Lie on the stomach with the knees hip-distance wide and forehead on the floor. Lift up with your arms and feet to feel a nice stretch in your shoulders and abs. Yoga works greatly on treating a variety of ailments, both internal or external. When you are doing yoga for stretching, it's very important to breath into stretch and relax your muscle to open up the area. For more information, and to get started using this yoga exercise yourself, watch this handy … This pose energizes and stimulates your body, while also strengthening your abdomen and back to better support your spine. Yoga is a great way to work on your flexibility and strength. Share on Twitter. Maintain square hips by drawing your back hip forward. “Bow pose increases the flexibility of the back as a whole…helps to open the lungs, vertebrae and hip flexors, which are often very tight in athletes. If it’s comfortable, you can try bending your right arm upward along your spine to clasp your left hand. Some of the most important benefits include: If you’re interested in trying a yoga class to increase your flexibility, Hatha, Vinyasa, or Yin styles are all good options. YOGA > Yoga Poses > 5 Yoga Poses to Increase Back and Neck Flexibility Faith Hunter. Exhale and twist to the left. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate. But we can’t overlook the benefits of a yoga practice focusing on the strength and health of our spines. It will help you to improve your posture. have cardiovascular or respiratory concerns. Jun 27, 2020 - Explore Andrea Lennox's board "Back Flexibility: Stretches" on Pinterest. Stand with your left foot in front facing forward and your right foot back, turning out your toes at a slight angle. Try to hold for up to 30 seconds, then release. Of course that means we’ll be improving our back flexibility which makes for better posture, less pain, and greater range of motion to do … Even if you don’t suffer from a bad back, this yoga DVD will lay the foundation for all kinds of flexibility and agility. Yoga poses stretch your muscles and increase your range of motion. Both movements should be practiced in order to maintain the proper curvature of the spine. Step-by-Step: Lie on the stomach with feet hip-distance apart. The key is to start slowly and gradually increase the amount of time you can hold a pose with the correct form. Flexibility: Yes. 5 Yoga Poses to Increase Back and Neck Flexibility Faith Hunter Millions of people complain about back and neck pain as a result of cell phone and computer usage, heavy backpacks, and an array of physical activities that compromise the health of spine. READ: 10 Best Yoga Poses for Runners: Essential Stretches for Pre and Post Running; 6. #contortion #contortionist #backbend #backbends #flexibility #shoulderopening #yogapractice #yogainspiration #yoga #yogalove #poweryoga #yogaeverywhere #yogaeveryday #instalove #yogachallenge #fit #gym #power #yogaasana #yogaprogress #yogacommunity #yogateacher #upperback #oversplit #split #yogamastersindia But stress, age, lack of exercise, and improper posture can cause your muscles to become tense and tight, which can limit your flexibility. Exhale to release. Why’s Your Poop Brown and What Can Cause Color Changes? These seven yoga poses will help you open your hips, open your shoulders, create more space in your body, and improve your overall back flexibility. If you’re short on time, or would prefer to practice some yoga poses at home, the following poses can be especially helpful for stretching many of your major muscles and boosting flexibility. To have a healthy back and spine, it's true that core strength and flexibility in the hamstrings are both essential. Lie on your back with your arms alongside your body, pressing your palms into the floor. Best yoga poses for improved flexibility If you’re interested in trying a yoga class to increase your flexibility, Hatha, Vinyasa, or Yin styles are all good options. The dog isn't I had no idea which yoga poses were best to start with to improve flexibility before moving onto more advanced poses. With yoga, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. Forward bends, on the other hand, work by stretching the spine and flattening the curvature of the lower back. This yin and yang balance is especially important in the spine, as all body movements depend on its health. We rarely stretch the spine to the side, outside of yoga, so it’s an important movement to include in any yoga sequence. Bend the knees and clasp the outsides of the ankles. Get easy step-by-step expert video instruction for Strong Back, Strong Core to improve Strength, Flexibility, Mobility, Balance, Breathing. It targets the paraspinal and multifidus muscles which bend and stabilize the vertebrae. Connect with Julie at trueayurveda.com or on IG at @juliebernier. It can help increase flexibility in your core muscles as well as the muscles in your back, chest, glutes, and legs. Step-by-Step: Sit on the ground with the legs and feet together, feet relaxed. The trendy yoga wheel has been around for a while now. It will also help you to get deeper in to back bends and forward folds. Benefits: In Half Spinal Twist, each vertebra is rotated to both the right and the left, increasing side-to-side mobility. Your toes should face straight up, as though you’re pressing the soles of your feet into a wall. Raise the arms to shoulder height, palms facing down. Yoga for Back Flexibility. Last medically reviewed on October 23, 2019, According to research, hot yoga offers a variety of benefits. I'm going to be honest, this was not an easy video to shoot. Bend at your hips to fold your torso forward, tucking your chin into your chest. Home / Articles / Back Flexibility with Yoga. From improving flexibility to easing back pain, here are 4 benefits of the yoga wheel Published on:14 December 2020, 10:30am IST. Try and make a habit of practicing some kind of flexibility training every day – whether it’s yoga, Pilates or even some light weight work. Share on Facebook. Here are five yoga poses to put into practice for a bendy back. Keep the neck in line with the rest of the spine. Yoga EasyFlexibility Method For Yoga Poses Today at 11:01 AM Thanks to the Target & Leverage mechanism (unique to the ZST approac ... h), these techniques are the most natural way to stretch. The most obvious bestowers of spinal flexibility are backbends, and most of them simultaneously strengthen the back. To paraphrase Kundalini Yoga Master Yogi Bhajan, “You may die, but you will never grow old if your spine stays flexible.” I buy that. Inhale to untwist; then repeat on the other side. This version of Triangle is most appropriate for beginners. Place your hands on the floor, or hold on to your outstretched leg or foot. These poses should be held for between 2-4 minutes, and instead of pushing yourself deep in to the pose, find your edge and stay still. Remember that a healthy spine requires a balance between strength and flexibility, so these postures should be practiced with their counterposes and woven into a well-rounded sequence. Release by rolling your spine back down to the floor. Always move within a pain-free range. But in Western, physiological terms, “flexibility” is just the ability to move muscles and joints through their complete range. Here, we’ll focus on yoga postures that encourage a supple spine. . I will also guide you what to-do and not-to-do for people who are not very flexible. Growing evidence supports the benefits of stretching and practicing yoga for treating pain and improving flexibility. Let’s get started. Increasing your flexibility is good for you in many ways. To come out of Triangle pose, engage the abdominal muscles, inhale, and rise. Flexibility is one of the key elements of good physical health. I started my yoga journey probably a lot like you. Yoga has asanas or postures for improving flexibility in all 640-plus muscles in the body, as well as to strengthen them. If you’re looking for yoga poses for back flexibility then Bow Pose is a wonderful asana to begin practicing. Yoga is a play between strength and flexibility. Benefits: In Extended Cobra pose, the hands are pushed into the floor to lift the upper body, increasing spinal flexibility. Having a flexible back will prevent a lot of back pain that many people experience on a daily basis. Inhale and reach the right hand up. As you gain flexibility, you can work toward holding the poses for longer. . Upper back and Hip opening Technique... . Just from my own experience, I know that I feel better, think better, and have more energy when my spine is strong, flexible, and pain free. It may also help alleviate sciatica. This yin and yang balance is especially important in the spine, as all body movements depend on its health. In yoga, “flexibility” is an attitude that invests and transforms the mind as well as the body. Exhale and bend at your hips to fold forward toward your outstretched leg. Reach the arms forward as you come down, making a conscious effort to stretch the back. Cross the left ankle outside of the right knee, and place the foot flat on the ground. Julie Bernier helps women to bring their bodies back into balance, whether they’re struggling with hormonal imbalances, period problems, digestive troubles, skin conditions, anxiety, depression, preparing for or recovering from giving birth, or any other dis-ease. … The Yoga Bible itself has 50-fat burning yoga poses with pictures and full instructions that are aimed at all of the most common areas of yoga: strength, balance, flexibility, and meditation. May 3, 2017 - Explore Jeremiah Johnson's board "Back Flexibility" on Pinterest. Gwen Lawrence who runs the Power Yoga for Sports training program, demonstrates how Bow Pose is perfect for athletes as part of their stretching routine. Not only can you burn calories and build bone density, this form of yoga may also help…, Yoga is a low-impact, high-benefit workout for mind and body, and the abundance of apps for both iPhone and Android means you can take your yoga…, Stretching after a workout doesn’t take much time, and it has many great benefits. Start this pose by lying on the floor flat on your belly. March 11, 2013. by. Allow your spine to lengthen and your chest to open. Doing specific yoga poses, like the ones outlined above, may be especially helpful for improving balance, stability, strength, and flexibility in your quadriceps, hamstrings, glutes, and calf muscles. The key is to know what stretches to do and how to do them…, Yoga combines breathing exercises, meditation and poses proven to benefit mental and physical health. Flexibility is just one aspect of yoga, of course, but for me, when I was ‘stuck,’ it was the most important. This helps you warm up the muscles…, The Five Tibetan Rites are an exercise program that’s been practiced for more than 2,500 years. Type. King Dancer Pose (Natarajasana) King Dancer Pose can be tricky to master, … Flexibility has close links with meditative practices such as yoga and mindfulness meditation. Yoga is a play between strength and flexibility. It releases tensions from our bodies and minds, allowing us to drop more deeply into meditation. Inhale and reach the arms up. Drop your hands down to the floor, or place them on a block. Stay in this pose for several breaths. Flexibility could easily be described as both yoga’s blessing and its curse. See more ideas about back flexibility, yoga fitness, yoga poses. Share on LinkedIn. With each exhalation, move deeper into the bend. So I’ve created a list of the top 20 beginner yoga poses to improve flexibility. See more ideas about yoga poses, yoga inspiration, yoga fitness. Stay in the pose for several breaths. You may be able to only hold a pose for 10 or 20 seconds at first, and that’s just fine. Bend your knees, and reach back to grab your ankles or the tops of your feet. The fluidity of this pose works well for improving mobility and flexibility in your core, neck, shoulders, and spine. Lie on your stomach with your arms alongside your body. Exhale to lower. So, Grand Master Akshar talks about some effective Yoga asanas to achieve a flexible body. Keep your head looking forward while taking long, deep breaths. In the first video of my “Yoga For Men” series, we target the back and learn a few poses that can stretch the spine and decrease the free volume … Point the toes, inhale, and push the feet away. Square both of your hips to face forward. 820 A1A N Highway, Suite W18 Ponte Vedra Beach, FL 32082. It's no wonder that research finds yoga may be good for relieving a sore back. Try to lift your shoulders and chest off the ground if you can, but don’t push beyond what’s comfortable. Yoga is an ancient health care system and works on the overall well being. You should warm up first before proceeding forward and know that your moving should be limited to what a pain free range. Yoga works greatly on treating a variety of ailments, both internal or external. Drop the hips to the right, outside of the heels. Kneel on the floor on your left knee. So I’ve created a list of the top 20 beginner yoga poses to improve flexibility. Yin yoga is a passive practice. Hold the pose for 20-30 seconds, then exit the bow pose on an exhale breath. “Our lives are restricted and sedentary,” explains Dr. Thomas Green, a chiropractor in Lincoln, Nebraska, “so … These poses will focus on the spine. This is a yoga video to improve back flexibility and open up the front body. You may be familiar with the plank pose primarily as an exercise to strengthen your core, but it also warms up your back muscles and provides good preparation for further yoga poses that target spinal flexibility. In this article, you’ll learn the 16 most effective yoga poses for flexibility!. 15 Share; 1,630; 20min; Save; All Levels; Instructor: Candace Categories: Back, Chest Flexibility Style: Vinyasa Tags: back flexibility, backbends, yoga for back, yoga for flexibility. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, The 8 Best Veggie Burgers for Your Meat-Free Routine. This gives athletes greater spinal flexibility and rotation with less strain”. Sport Yoga can help stretch & elongate the muscles in the torso. Looking to improve your flexibility using yoga? Avoid doing this pose if you have pain or discomfort in your neck, shoulders, or back. Yoga For Men | 15-Minute Workout for Back Flexibility. Hold this pose for 30 seconds to 1 minute. I begin yoga stretching from easier poses, and then, gradually, go deeper into more advanced flexibility poses. All rights reserved. Suitable for all levels, this pose helps improve flexibility in your back, hips, and thighs. Appropriate for all levels, this pose stretches your shoulders, chest, and arms. Lift up your torso and arms. Alignment tip: Prevent your front knee from moving past your ankle. Back injuries are very dangerous to somebody so when you are able to increase your flexibility and decrease your chances of injuries, you will be sitting pretty. If you’re ready to boost your flexibility, regularly practicing yoga, whether at a class or at home, may be one of the best ways to increase mobility in your muscles and joints. A great start is Rodney Yee’s comprehensive DVD Yoga for Back Care. Relief could be as simple as increasing flexibility in your spine, and this yoga sequence … Place the right hand on the right thigh. Inhale to reverse out of the pose. Listen to your body. However, yoga is a lot more than flexibility. I begin yoga stretching from easier poses, and then, gradually, go deeper into more advanced flexibility poses. Bend your right knee and place your right foot flat on the ground in front of you. So, we’ll work poses that prep you for all different kinds of backbends, from beginner to advanced. The most obvious bestowers of spinal flexibility are backbends, and most of them simultaneously strengthen the back. . Tailor your practice to hone in on areas of discomfort or pain with these neck and back poses. Exhale and bend forward from the hips. Try yoga. On the blessing side, increased flexibility is an enormous benefit: it promotes the range of motion and joint health that help prevent back pain, repetitive-use damage, and sports injuries. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 8 Benefits of Sweating It Out with Hot Yoga, 6 Simple, Effective Stretches to Do After Your Workout, 13 Benefits of Yoga That Are Supported by Science, I’m a Fat, Chronically Ill Yogi. Copyright 2020 beYogi.com - Yoga Insurance & Information, Why Yoga Teachers Need Liability Insurance, Get Bendy: 5 Yoga Poses for Spine Flexibility, The Not-So Secret Ingredients to Conquering Straddle Splits, Bend, Don’t Break: Knee Safety in the Yoga Studio, The Sympathetic and Parasympathetic Nervous Systems (in daily life & yoga). Step 2: Use your hips to build back support. Share on Pinterest. Yoga is one of the oldest forms of exercise that improves our posture and body flexibility. Alignment tip: If your toes point out to the sides, move your legs in closer. Extend your right leg, and press your left foot into the inside of your thigh. It also benefits your posture, balance, and digestion. Stay in the pose for several breaths. Yoga is an ancient health care system and works on the overall well being. Having a mobile lower back is key to being able to perform many activities of daily living. Improving Back Flexibility Through Yoga 1 Try a bow pose. Healthline Media does not provide medical advice, diagnosis, or treatment. Inhale and push into the hands to lift the head, chest, and belly. This article lists 13 evidence-based benefits of…, Dynamic flexibility involves doing certain stretches and exercises that mimic the activity you are about to do. In this free video yoga lesson, you'll learn an exercise to improve your upper back and shoulder mobility. This is a yoga video to improve back flexibility and open up the front body. Keep a slight bend in the elbows so the shoulders can move away from the ears. Hold onto the outsides of the feet, ankles, or shins. I was struggling with my health and yoga seemed to offer a holistic way for me to find my way back to balance. Sit on the floor with your legs open as far wide as they’ll go. The most obvious bestowers of spinal flexibility are backbends, and most of them simultaneously strengthen the back. SETU BANDHA SARVANGASANA – BRIDGE POSE Do you suffer from back pain? It is customizable to your fitness level and can be as easy or intense as you need it to be, all while increasing your flexibility. Position yourself in a comfortable seated position. I Believe Yoga Should Be Accessible to Everyone, Everything You Need to Know About the 5 Tibetan Rites, 6 Calming Yoga Poses for Kids Who Need a Chill Pill. Start this pose on all fours, making sure your wrists are beneath your shoulders and your knees are beneath your hips. In 2016, researchers at three American universities ran a 10-week experiment to measure the benefits of yoga on a group of college athletes. Yin yoga is a passive practice. This forward bend can help open up your hips and low back while also boosting flexibility in your hamstrings and calves. Try a bow pose. From all fours, extend your legs behind you so that you are on your toes and your body is a straight line from the crown of your head to your … Switch legs and repeat on the opposite side. This playlist for your full vinyasa flow is packed with songs to bring you back to the days of lava lamps and teen spirit. When doing a yoga pose, avoid forcing yourself into any position or doing too much too quickly. This intermediate level pose may help alleviate tension in your neck, shoulders, and spine. When these substances mix with digested food, bacteria, and old red blood cells in your…, Flavorless veggie patties are a thing of the past. This pose also increases the production of synovial fluid in the joints and rejuvenates all of the ligaments attached to the spine. that by the end of the video I was soaked in sweat. Fantastic for people with posture issues and a tight chest, and for those wanting to improve their … Benefits: Also known as back stretching pose, this classical hatha version is a passive forward bend. 72 Likes; Make this prop a part of your yoga routine. Here, we’ll focus on yoga postures that encourage a supple spine. Please don't rush. Yoga For Men. Flexibility is just one aspect of yoga, of course, but for me, when I was ‘stuck,’ it was the most important. When you are doing yoga for stretching, it's very important to breath into stretch and relax your muscle to open up the area. Improving back flexibility is key. Here, we’ll focus on yoga postures that encourage a supple spine. Doing a regular routine of yoga poses is a highly effective way of easing tension in your muscles and building flexibility. Mar 15, 2019 - Explore Ascend Your Asana's board "Back flexibility" on Pinterest. Using your right hand, gently draw your left elbow over to the right, allowing your left hand to move further down your spine.