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Spine Health

Tagged: Spine Health

Gentle, evidence-informed movement and guidance, gathered under one thread.

Tagged: Spine Health

Fish Pose with Straight Legs (Matsyāsana) - tag item
Body, Mobility & Posture Fish Pose with Straight Legs (Matsyāsana)
Matsyāsana opens the chest, extends the thoracic spine, and stretches the anterior neck in a supine backbend with straight legs - ideal near...
Hannah ColeFebruary 28, 20264 min read
Fish Pose with Straight Legs Up (Matsyāsana variation, Uttāna Pādāsana) - tag item
Body, Mobility & Posture Fish Pose with Straight Legs Up (Matsyāsana variation, Uttāna Pādāsana)
Fish Pose with Straight Legs Up pairs a deep chest-opening backbend with vertical legs for a challenging core and front-body stretch.
Hannah ColeFebruary 27, 20264 min read
Easy Camel Pose with Palms Against Back (Uṣṭrāsana) - tag item
Body, Mobility & Posture Easy Camel Pose with Palms Against Back (Uṣṭrāsana)
Kneeling upright with palms pressed into your lower back, beginners can safely build spinal extension and open the chest in this classic bac...
Hannah ColeFebruary 18, 20264 min read
Dove Pose from Diamond Pose (Kapotāsana) - tag item
Body, Mobility & Posture Dove Pose from Diamond Pose (Kapotāsana)
Rooted in Vajrāsana, Kapotāsana is a deep kneeling backbend that stretches the hip flexors, opens the chest, and builds spinal extension str...
Hannah ColeFebruary 16, 20264 min read
Bridge Pose on Elbows with Head Hanging (Setu Bandha Sarvāṅgāsana) - tag item
Body, Mobility & Posture Bridge Pose on Elbows with Head Hanging (Setu Bandha Sarvāṅgāsana)
An intermediate backbend using elbow support to lift and arch the thoracic spine while the head releases freely toward the floor.
Hannah ColeJanuary 25, 20264 min read
Bridge Pose on Elbows (Setu Bandha Sarvāṅgāsana) - tag item
Body, Mobility & Posture Bridge Pose on Elbows (Setu Bandha Sarvāṅgāsana)
Bridge Pose on Elbows opens the chest and thoracic spine with forearm support - a beginner-friendly backbend that's easier on the wrists and...
Hannah ColeJanuary 23, 20264 min read
Bend to Right Leg with Rotation (Parivṛtta Jānuśīrṣāsana) - tag item
Body, Mobility & Posture Bend to Right Leg with Rotation (Parivṛtta Jānuśīrṣāsana)
Parivrtta Jānuśīrṣāsana (right leg) pairs a lateral fold over the extended right leg with a deep thoracic rotation toward the left - a chall...
Hannah ColeJanuary 22, 20264 min read
Fish Out of Hero Pose (Matsyāsana) - tag item
Body, Mobility & Posture Fish Out of Hero Pose (Matsyāsana)
A reclined backbend from Hero Pose that arches the spine, lifts the chest, and deeply stretches the front body. Intermediate level.
Hannah ColeJanuary 18, 20265 min read
Rotated Warrior Pose on Left Foot (Parivṛtta Vīrabhadrāsana) - tag item
Body, Mobility & Posture Rotated Warrior Pose on Left Foot (Parivṛtta Vīrabhadrāsana)
Left foot forward, right heel grounded - Rotated Warrior Pose pairs a deep lunge base with full spinal rotation to build strength and thorac...
Hannah ColeJanuary 12, 20265 min read
Pigeon Pose (Eka Pāda Rājākapotāsana) - tag item
Body, Mobility & Posture Pigeon Pose (Eka Pāda Rājākapotāsana)
Pigeon Pose (Eka Pāda Rājākapotāsana) combines deep hip opening with a full spinal backbend, stretching the front-leg hip rotators and back-...
Hannah ColeJanuary 9, 20264 min read