This Yoga stretch is useful for warming up the spine or for easing tension in that area before and after a workout or a run. Massaging the spinal column helps relax your nervous system, and it is a wonderful stress reducer for anyone who has been experiencing an elevated level of anxiety.



BASIC INFORMATION

In addition to warming up and cooling down practices, Spinal Rocking can alleviate drowsiness you may experience when you wake up in the morning. Begin with Easy Pose and work through the instructions below.

Spinal Rocking is also useful for warming up prior to performing inversions, such as the Shoulderstand, Plow Pose and Leg Up The Wall Poses.



TRADITIONAL SPINAL ROCKING

1. Sit on the floor with your knees bent, as close to your chest as possible.
Note: Your feet should be flat on the floor, hip width or slightly wider apart.

2. Hold your legs just below or just behind your knees.

3. Tilt your head toward your chest to lengthen the back of your neck.

4. Keep your spine rounded as you exhale and roll backward.

5. Straighten your legs slightly as you roll back.

Note: Make sure you do not roll so far back on your neck that it causes pain.

6. Inhale as you roll back up, with your knees bend slightly.

7. As you roll up, press your shoulders down and back, lifting your chest and chin up while you look straight ahead.

7a. Make sure you lift out of the base of your spine to roll up.
7b. Visualize yourself gently rocking as if you were a rocking chair.

8. Rock back and forth five to ten times.



MODIFIED SPINAL ROCKING

This modification will stretch your upper back and neck. Precaution: do not perform this modified version if you have high blood pressure, neck injury or if you are menstruating.

1. When your shoulders reach the floor (after step 4) place your elbows on the floor and place your hands on your lower back. Keep your knees bent and rest your thighs above your abdomen.

2. Hold pose for 20 seconds to 1 full minute.



SPECIAL INSTRUCTIONS

You should take care to use a mat every time you perform the Spinal Roll. If a mat is not handy, you can substitute a blanket as follows:

1. Spread the blanket out the length of your body, making sure it's laying flat.

2. When you roll back , be sure your head stays at the same level as your spine and does not roll off the edge of the blanket.



NOTES TO STUDENTS

To improve your balance, you can interlace your fingers behind your knees. This modification can offer greater stability as your rock and forth.

If you have any doubts about the strength or condition of your spine, do not attempt this pose until you have clearance to do so from a qualified medical professional