Yoga Yoga Poses Warm up poses Spinal Rocking

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Suitable for - Everybody

View animation for Spinal Rocking

Steps - actual procedure for that asana.

1. Begin in the Squat pose
2. Keep your hands on the floor and just in front of you
3. Press your hands into the floor
4. Now exhale and straighten the legs so that hip goes towards the ceiling
5. Let the hands leave the floor and upper body hang loosely downwards. Your head, neck and shoulders should be relaxed
6. Bend your knees slightly, while pressing your feet into the floor
7. Tucking your tailbone underneath, inhale and roll the spine slowly, one vertebra at a time.
   
   Let your shoulders, neck and head come up last

Benefits to body parts - A good warm up exercise for spine. Relieves tension from the lower back.

Precautions - High blood pressure patients should be cautious.

Spinal Rocking

• Neck Stretches
• Arm Stretches
• Prayer Pose
• Rock the Baby
• Leg Raises
• Pelvic Tilt
• Little Boat Pose
• Little Boat Twist
• Windmill Pose
• Gate pose
• Pigeon Pose
• Squat Pose