Hey Everyone,

Here another warm up routine, or a short and sweet morning routine to start the day relaxed and open!

in this routine we warm up the hips, spine, shoulders. The poses in this routine are:

Reclined baddha kanasana / supta baddha konasana

simple supine twist

reclining big toe pose / supta padangustasana

eagle arms / garudasana arms,

cow face arms / gomukhasana arms

After many request, here a sequence to help you get more flexible. Now almost all yoga poses will help you do that to a greater or lesser degree, but here a sequence to get you started. You’ll have to do it regular enough, a few times a week at least for you to notice an effect, how quickly you will notice is different for everybody but if you do something for a few weeks you should feel some difference.

Good luck! and let me know if it works for you!

Esther

the poses demonstrated here are:

easy pose / sukhasana

spinal flexes

side stretches

twists

reclining big toe pose / supta padangustasana

mountain pose / tadasana

standing forward bend / uttanasana

pigeon pose / eka pada rajakapotasana

butterfly pose / baddha konasana

Here another practice you can do in the evenings if you want to wind down. I can really recommend this just before you go to bed, you will sleep much more restful and will wake up more rested. Doing something to bring your awareness from your head into your body should be standard practice every night, whether it is meditation or yoga or some other form that works for you. The thing to keep in mind though is to do something that slows you down.

Have a good nights rest with this one!

Esther

The poses I demonstrate in this practice are:

sphinx pose

reclining big toe pose / supta padangustasana

supine eye of the needle pose

butterfly pose / baddha konasana

wide legged forward fold / upavishta konasana

head to knee pose / janu sirsasana

cross legged forward bend

supine spinal twist

This sequence is safe to do when you have high blood pressure. As well it works very well when you feel a bit stiff and blocked and you want to do a sequence to feel relaxed afterwards. Before going to bed is another moment to do this!

The poses I use in this sequence are:

reclining big toe pose / supta padangustasana

standing forward fold / uttanassana

downward facing dog pose / adho mukha svanasana

easy pose / sukhasana

head to knee forward bend / janu sirsasana

bridge pose / setu bandha sarvangasana

Hi everyone,

Here some exercises to work with if you have tight hamstrings. Tight hamstrings take time, but they will relax and lengthen a bit sooner or later, if you keep at it. Do be nice to your hamstrings, if you force them too much you can start over, they will lock again.

some of the poses I demonstrate here are

reclining big toe pose / supta padangustasana

standing forward bend / uttanasana

and some reflexology to work with!

Good luck,

Esther

Hi everyone,

I made this sequence especially to follow onto the standing en sitting sequence. So you’ve got a nice rounded practice. On itself its just a nice gentle yoga routine. Good to do in the evening if you want to unwind en calm down getting ready for a relaxing sleep, or any time during the day when you want to spoil yourself and not want to be to active.

The poses I’m demonstrating in this sequence are:

Sphinx pose

Half frog pose / Ardha bhekasana

Cobra pose / Bhujangasana

Locust pose / Salambhasana

Reclining big toe pose / Supta padangustasana

Half revolved belly pose / Ardha jathara parivarttanasana

Hi Everyone,

This sequence I made especially for my sister Karin who has some lower back issues, as well I hope its a help to anybody else out there with similar problems. Repetition and determination is the secret.

The poses that I demonstrate in this sequence are:

• pelvic tilt
• half relieving wind pose / ardha pavana muktasana / vatayasana
• reclining big toe pose / supta padangustasana
• sphinx pose
• child pose / balasana
• bridge pose / setu bandha sarvangasana
• half revolved belly pose / ardha jathara parivarttasana

Hope this is helpful..

Good luck,

What Next?
Here are few more video’s you can look that are helpful for back pain and general back health and flexibility:

This video again looks at Yoga for a Stiff Lower Back.

This video is to strengthen your mid and upper back which is also an important part with back troubles! See the routine Yoga for Upper and Mid Back Strength

Also focussing on the upper back is a video the Upper Back Flexibility Sequence.