spine – Megan Sety Yoga

Finding a comfortable position for your spine in cobbler’s pose (baddha konasana)

Cobbler’s pose or baddha konasana (sometimes called bound angle pose) can be a great stretch for the muscles in your inner thighs and groin (the adductor muscles). But if you have tight hips, it can be a difficult position to sit comfortably in – having tight hip muscles will affect how you sit and that will affect your spine. And if you can’t get comfortable to start with, you will likely find it hard to then relax the muscles of your inner thighs or groin to get the intended benefit.

Accessible and safe version of plough pose

screenshot of video of plough pose (halasana)

This adapted version of plough pose (halasana) avoids putting pressure on the neck and avoids moving the neck into flexion. It still offers a way to stretch the hips, back and hamstrings along with the relaxation benefits.

Moving in and out of balance effectively

The ‘golfer’s lift’ provides a great method for leveraging your body weight to move in and out of one-leg balance yoga poses (like warrior 3/Virabhadrasana III).

Sun salutations at the wall to move your spine

This video explores variations of sun salutations at the wall with a range of creative spinal movements.

Marichyasana III seated twist pose 101

I love a good spinal twist to release tension in the back. Seated twists have the benefit of making it easier to keep your hips from moving while your upper torso turns. This only works if can you keep your

In a standing twist, what part of your body is twisting?

So we’ve covered tipping your pelvis up/down and side-to-side. But you can also twist your pelvis, or more accurately rotate your hips forward or back. We often don’t notice that our hips or pelvis can twist or rotate. However, it’s

Options for reclined spinal twists

Twists can help relieve back tension and stretch the sides of the body, as well as the chest and shoulders. But have you ever noticed that when we do certain twists when lying on the floor we start by moving

Gentle seated twist

A key factor in finding a healthy and relieving spinal twist is keeping the twist in your spine, versus twisting your hips. Sometimes this can be easier to do while seated because your hips stay in a fixed position. A

Strong spinal twist lying down

This version of a spinal twist lying down is quite intense. It’s not appropriate if you have a history of spinal injuries. Instead try the basic spinal twist. Start on your back. Bend your knees and bring your feet to

Open hip spinal twist

Following from last week’s basic spinal twist, here’s another variation. With any spinal twist, be careful as you twist – being gentle on your hips and back. Never push or force your body. . Start on your back. Bend your

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