Hi Yogis. I’m back with some gentle guidance for all of you. As a yoga teacher and trainer, I know how back pain or limited mobility can creep into our lives, sometimes feeling like an unwelcome guest. If you’ve ever felt that, today’s blog is just for you.

Today, I want to talk about ways to protect and strengthen our spines so we can keep moving and grooving well into our later years. After all, our spine is the very pillar of our body, offering support, flexibility, and protection to our nervous system. But in today’s world, many of us spend a lot of time sitting, hunching over devices, or just not moving as much as we should. That’s why it’s so important to build resilience through simple, mindful practices.

Let’s begin with one of my favorite movements: spinal waves. They feel absolutely delicious, and they’re a great way to warm up the spine. Start in a downward-facing dog, pressing your hands firmly into the ground while lifting your sit bones high. As you exhale, shift your weight forward into a plank pose, rounding through your back and pushing the floor away while tucking your chin and tailbone slightly. On the inhale, wave your body back to downward-facing dog, bending your knees, lifting your tailbone, and arching your spine just a little. Move slowly, feel each inhale and exhale, and repeat five to ten times. Notice how your body responds, and if any part feels challenging, spend a little more time with it.

Next, let’s try a diaphragm stretch. Lie down on your back with your knees bent and feet flat on the floor. Place your arms above your head and take a deep breath in. As you breathe out, imagine steaming up a mirror, fully exhaling until you can’t anymore, maybe even with a little cough to release all that air. Your lower back should be gently pressing into the floor. This stretch pulls the attachment points of the diaphragm, which can feel surprisingly relieving. Repeat as needed.

Finally, there’s diaphragmatic breathing, a beautiful daily practice. Lie on your back, bend your knees, and place one hand on your belly and the other on your chest. Inhale slowly through your nose, feeling the breath move into your belly and expand under your hand. Keep your chest still. Then, exhale fully through pursed lips. Repeat this for several rounds, feeling how it calms and grounds you.

These simple techniques have such a profound impact, not only on our spinal health but also on our overall well-being. I hope you enjoy them as much as I do. And if you’re ready for a full yoga flow, check out my video linked here. Until next time, keep moving with love and care.