20Min Safe Twist Flow for Stiff Backs | Spinal Mobility Yoga for Over 40 скачать в хорошем качестве

20Min Safe Twist Flow for Stiff Backs | Spinal Mobility Yoga for Over 40

20 minutes to teach your spine how to twist again – without cranking, forcing, or waking up your back pain. If turning to check your blind spot, reaching for the seatbelt, or looking over your shoulder feels stiff or risky, this safe twist flow is for you. We’ll build spinal mobility with gentle rotation, not strain. In this 20 min practice, you will: Wake up all 6 movements of the spine Learn how to twist safely without compressing your lower back Build strength and control around your spine, not just flexibility Gently open the hips and hamstrings to support healthy rotation Finish with a restorative Legs Up the Wall to calm your nervous system This class is designed for people over 40 (and especially over 50) who: Feel stiff from sitting, driving, or computer work Are nervous about twisting because of previous pain Want yoga that feels safe, steady, and realistic – not power flows What we’ll do together: Gentle spinal warm-up: flexion, extension, side-bending and rotation Downward Dog and Rag Doll for back-body length Utkatasana (Chair) and Parivrtta Utkatasana (Revolved Chair) for safe standing twists Sun Salutation B with controlled rotation Janu Sirsasana and Parivrtta Janu Sirsasana for supported, open twists on the floor Legs Up the Wall to finish with ease and decompression Move at your own pace, and always choose the option that feels safe in your body. Sensation is welcome; pain is not. 🔔 New videos every Tuesday – gentle yoga, strength, and mobility for bodies over 40 who want to stay independent and active. RECOMMENDED PLAYLIST: Move Freely (My Core Series):    • Move Freely Series | 13 Routines to Unlock...   DISCLAIMER: This is a more active practice that includes strength and mobility work. Listen to your body and modify or rest whenever needed. If you are managing injuries, pain, or health conditions, please seek professional guidance before practicing. Stop if anything feels uncomfortable. This practice is not intended as medical treatment. #YogaOver40 #safetwist #MorningYoga #StiffnessRelief #MobilityOver40