Gentle Yoga Flow for a Healthy Spine - 20 Minutes

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Yoga Upload with Maris Aylward - This is a short and simple yoga flow sequence - Yoga for a Healthy Spine. We focus on the 5 movements of the spine: Spinal Extension (backbends), Spinal Flexion (rounding the upper back), Spinal Rotation (twists), Lateral Flexion (side stretches), and Axial Extension (vertically elongating the spine). I recommend this for all levels of yoga students.

Savasana is not included in the class. If you would like a guided Savasana, here is one of my videos:
Savasana (6 Minutes) - Guided Meditation for Deep Relaxation

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Yoga Pants from Gear Best
Yoga Mats:
Manduka Black Mat Pro
FitLifestyleCo Yoga Mat with Integrated Towel

Music:
Maybe this Time by JR Tundra
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[veronicajnmarie]

My, am learning these poses all over again. Glad that I am able to come back. Thanks

[meaganfischer]

Thank you. My back cracked (gently) numerous times, including when I laid down and pushed my thighs away. I didn't know that would happen. I am very out of practice with yoga and I really appreciate that you have a variety of videos for people with different needs or desires for their practice. I like the gentle stuff and have gotten burnt out on all the sun salutations - it seems like that is all people do anymore at gyms. Thank you again!

[annifrangipani]

Thanks Maris, as usual a beautiful flow sequence, I enjoyed these gentle spine streches. ☺

[lidiamakarova]

Love your practices! The best yoga channel -all structured, easy to find what you need, excellent clear explanations and guidance. Thank you so much!

[SuperPolly]

Again love love love your pace. Nice deep stretches. Thanks!

[laurabonini]

Thanks for this gentle but very effective practice, I feel more length and strength in my spine, a perfect flow to start my day!

[katiemaedit]

I am just about to do this video. I previewed it and a couple others and they look great! I have been doing yoga off and on for the last twenty years. More on lately! I have lots of injuries and work a desk job and am going into my fourties. So need to keep up a consistent more gentle practice to keep my functionality and mood in a copacetic place.
I definitely added your channel and look forward to trying at more of your videos!!

[lefuetthebaron]

this video's just saving my back. thanks.

[lovemac]

That was great Maris 💜, namaste 🙏 my morning body is thanking you!

[goniangal]

This was so helpful and informative - thank you!

[AparnaKhanolkar]

You are an amazing teacher. I just did this video for the first time....my shoulders have blood flow again :) Thank you so much.

[timothyporter]

Forgive me for not knowing the name, but the 'revolved' pose where the legs are a wider check-mark, I couldn't do it with both arms in front of my body. The first one is at 13:04. Instead I put the arm that was opposite of the side stretch on the ground behind me. I kept my chest up and felt a good stretch on the other side. Is this variation okay and/or safe to do for now?

This was actually a surprisingly challenging routine!

[mindfreak]

hello mam ..can this yoga pose make me taller..plz ans me .. tnx in advance