The Cat and Cow Position
For a spinal cord warmup, try switching between the Cat and Cow poses. As a bonus, you'd end up with better balance and more upright body alignment.
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Yoga "Child's Pose"
This restorative position is ideal for the middle of a sequence or as a last resting pose at the end of a practise. It's great for loosening up your neck, shoulders, and back in addition to stretching your back, thighs, knees, and ankles.
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Downward Dog Pose
In addition to extending your arches, calves, and hamstrings, this position also helps strengthen your arms, shoulders, and back.
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Plank Pose
Your abdominal muscles, shoulders, arms, and legs will all benefit from this. If you want to strengthen your core, this is the move for you.
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Cobra Pose
This helps strengthen your back muscles, extends your abs, chest, and shoulders, and improves your spinal cord flexibility.
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Triangle Pose
You may strengthen your legs in this stance. Your calf muscles, hamstrings, thighs, hips, spine, chest, and shoulders will all benefit from this stretch.
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Tree Pose
The tree position is a great way to work on your equilibrium. It's great for building muscle in your abs, back, thighs, calves, and ankles.
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Bridge Pose
The neck, back, and chest are all stretched out while you work on strengthening your back and hamstrings.
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Supine Twist
At the end of a yoga session, this posture is a great way to relax and let your body calm down. Your ribcage and abdominals will benefit from this exercise. It's useful for improving one's posture, as well.
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Mountain Pose
The Mountain Stance in Yoga is a neutral pose that consists of standing upright while maintaining steady breathing.
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