Downward -facing dog (sometimes called the 'inverted V shape') is one of the best spine stretches you can start your day with.
Do you press your heels into the floor.
When you simultaneously move your hips diagonally into the air and reach your heels toward the floor, you work your hamstrings, quads Inhale deeply to "grow taller;" as you exhale, get deeper into the stretch.
Upward-facing dog (Urdva Mukha Svanasana)
Upward-facing dog stretches the spine in the opposite way. It creates a great opening in the front of your body and allows your chest to expand. Stretching the collarbone and pectoral muscles.
Activate your quads and relax your glutes as much as possible in your lower back.
Runner's Lung (Anjaneyasana)
19659020] Karla Tafra
Practice this pose to give your hamstrings a bit more love in the morning and prepare them for the day. Your front foot presses the ground activates the glute as you stretch out the other leg, and position your heel to reach upward. Activate the quad in your stretched leg and open up your chest with an inhale.
Use each breath to stretch yourself in opposite directions, and imagine yourself "growing taller" through the crown of your head to tighten your core.
Try to finish three to five full breath cycles before you switch legs.
Seated Twist (Ardha Matsyendrasana)  Remember, the key is to feel good in every pose ] A Woman in the Twisted Yoga pose. ” width=”1600″ height=”1067″ data-credittext=”Karla Tafra” src=”/pagespeed_static/1.JiBnMqyl6S.gif” onload=”pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);” onerror=”this.onerror=null;pagespeed.lazyLoadImages.loadIfVisibleAndMaybeBeacon(this);”/>
Twisting is a great way to flush out toxins and bring fresh energy into your body. Imagine that your spine is a water-drenched rag, and you have to squeeze all the liquid out of it.
Sit tall on your sit bones and lengthen your spine as you inhale. When you exhale, go a bit deeper into the twist. Once again, pay attention to your shoulders and make sure they are not cramped up near your ears.
Shif your gauze backward to intensify the twist and stretch your neck. If you feel a sharp pain or pinch, stop where your body tells you to.
When you exit this pose, just be careful when you enter it.
Child's Pose (Balasana)
Child's pose is one of the best passive stretches because it includes a hip opener you control by spreading your knees. If you open them, it will allow your upper body to sink into the ground and relax your belly. Stretch your arms in front of you, and then walk with your fingers as far as you can without lifting your shoulders.
Relax your forehead into the ground and allow your neck to elongate naturally. Breathe into your hips and sink deeper with each exhale. You can also mate with a gentle side stretch if you walk both hands to the left and right without moving your head or torso.