Here is a quick and easy door frame or doorway yoga practice that you can do whenever you need a quick relief to your back. The target here is the spine with a lateral side stretch, mini backbend and also a twist.
Half Moon 1 (Side Lateral Stretch)
- One side of the door frame = Press the side of your hip.
- Other side of door frame = Plant your forearm, this will be your support as you side bend.
- Reach your free arm overhead to make an arching rainbow shape. This creates the side lengthening feeling.
- Your forearm and hip press into the doorframe with light pressure (aka they press away from each other).
- Repeat on the other side.
Cobra
- Position yourself to face the doorway.
- Forearms connect to either side of the door trim at a comfortable height. I am showing elbows slightly below shoulder level.
- Keeping your arms on the door frame as you walk forward.
- You will feel a stretch and opening in the upper chest and also a squeeze of the shoulder blades.
- If comfortable, you can draw your forehead up towards the ceiling.
Spinal Twist
- Begin standing in mountain pose with your back against the door frame. (Your connection points are the upper back between the shoulder blades and sacrum)
- Reach one hand in front of you to the other side of the door frame for support. Straighten the arm if possible.
- Take an inhale to create space, think of standing up tall.
- As you exhale, twist from the rib cage area.
- Repeat on the other side.