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내용필수	웹에디터 시작 > > > </p><img src="https://drscdn.500px.org/photo/308928281/m%3D2048/v2?sig=482ce4d91497efc46199b3cd1c4dfa9e213fec750cfdc93fce941892c51a47f5"><br/><p>Improving spinal flexibility is one of the most beneficial outcomes of a consistent yoga practice.<br/></p><br/><p>Spinal flexibility contributes to balanced posture, minimizes aches, and boosts physical ease.<br/></p><br/><p>For optimal results, structure your practice with a progressive flow that prepares the spine, activates each vertebrae region, and concludes with restorative stillness.<br/></p><br/><p>Initiate your flow with synchronized cat and cow poses on all fours.<br/></p><br/><p>Each breath guides the spine through its innate wave-like motion, awakening its natural elasticity.<br/></p><br/><p>Breathe in as you extend your spine, lifting your gaze and tailbone toward the ceiling in cow pose.<br/></p><br/><p>Exhale as you round your spine, tucking your chin and drawing your belly toward your spine in cat pose.<br/></p><br/><p>Perform this sequence five through ten times, allowing blood to flow freely along your vertebrae.<br/></p><br/><p>Ease into child’s pose to let your lower spine soften and relax.<br/></p><br/><p>Stay here for several deep breaths, allowing your forehead to rest gently on the mat and your arms to stretch forward.<br/></p><br/><p>This calming position allows the spine to decompress before transitioning into strength-based postures.<br/></p><br/><p>From child’s pose, come to your hands and knees and slowly move into downward facing dog.<br/></p><br/><p>Engage your palms and soles, creating a straight line from hips to heels while elongating your entire back.<br/></p><br/><p>Modify by bending your knees gently to maintain spinal length without strain.<br/></p><br/><p>Maintain this posture for five to eight breath cycles, surrendering to the pull of gravity along your spine.<br/></p><br/><p>Follow with a gentle forward fold.<br/></p><br/><p>With feet parallel and grounded, initiate the fold from your hip joints, letting your head and <a href="https://rumiki.wapchan.org/w/index.php?title=The_Role_Of_Mobility_Drills_In_Preventing_Chronic_Stiffness">小倉南区整体</a> shoulders release downward.<br/></p><br/><p>Slightly flex your knees to avoid straining your lumbar spine.<br/></p><br/><p>Surrender your head and arms completely, letting gravity draw them toward the floor.<br/></p><br/><p>Forward folding stretches the entire posterior chain and calms the nervous system.<br/></p><br/><p>Then, incorporate a seated twist.<br/></p><br/><p>Sit with your legs extended, bend your right knee and place your foot outside your left thigh.<br/></p><br/><p>Rest your left forearm against your right knee and rotate your torso to the right.<br/></p><br/><p>Use your breath to deepen the twist with each exhale.<br/></p><br/><p>Stay in each twist for five full breath cycles, then mirror the movement on the left side.<br/></p><br/><p>Twists help restore mobility to the thoracic spine and stimulate digestion.<br/></p><br/><p>End your practice with a reclined spinal twist.<br/></p><br/><p>Lie on your back, draw your knees into your chest, then let them fall gently to one side while extending your arms out in a T shape.<br/></p><br/><p>Turn your head in the opposite direction of your knees.<br/></p><br/><p>Remain in this twist > > 웹 에디터 끝
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