https://www.yogajournal.com/practice/10-minute-sequence-keep-young-mind-body

10-Minute Sequence To Keep You Young In Body + Mind

Maintaining a feeling of youth, even as you age, requires a flexible spine. Try this sequence to open your back and shoulders.

SRI DHARMA MITTRA

AUG 4, 2015

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Maintaining a feeling of youth, even as you age, requires a flexible spine. Try this sequence to open your back and shoulders.

Practice Tips

Begin and end by chanting Om, and keep the sound of it going mentally with each pose. Warm up your spine by moving it forward, backward, sideways, and into twists, synching up your breath with the movement. With the sequence, modify until your body feels ready for deep backbends. Practice slides 2–6 twice, switching legs for the second round.

See also Backbend Fearlessly with the Dharma Yoga Wheel

Mountain Pose to Wide-Legged Raised-Arm Mountain Pose

Tadasana to Hasta Prasarita Tadasana

1 minute, 8–10 breaths

Build heat with jumping jacks. Start in Mountain Pose, with your arms by your sides and your palms resting against the outsides of your legs. Inhale to swing the arms up and clap the palms overhead while jumping the feet out wide. Exhale to move back to Mountain Pose. Continue, breathing exclusively through the nose.

See also Work It: Mountain Pose

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