Stretching and strengthening your back is a quick, natural way to safely energize your whole body.
Don’t forget to give some attention to the muscles of your core too. A strong core will help you avoid back injuries over time, and it will also make your spinal stretches more effective.
Use your breath to flow between the different positions described in this pose. Over time, as your core becomes stronger, you might experiment with holding your legs at a different heights!
Step 1: Lie on your back with your legs outstretched
Step 2: Reach your arms over your head with your palms facing up
Step 3: Exhale deeply as you use the muscles in your core to lift your feet halfway up. Keep pressing the back of your hands into the floor. Hold it for a few breaths.
Step 4: Exhale again, and lift your feet all the way up until they are above your hips. Hold it for a few breaths.
Step 5: Lower your legs all the way to the floor to rest. Inhale as you go.
Step 6: Repeat step 3 and 4 a few times