Hinge forward again and then return, practicing all of the components described above. Allow your thigh bones, led by your knees, to lengthen forward as you hinge forward. Gently lengthen your sitz bones back as you hinge forward. Guide your trunk to stay long as it tips over your grounded sitz bones. Maintaining a stable spine, slowly hinge forward by creasing at your hips. Gently guide your head to stack over your spinal column. Sit directly on the center of your sitz bones.Įlongate your abdomen and stack your rib cage evenly over your pelvis. Move the flesh of your buttocks back behind your sitz bones. Organize your body and relax.ģ. Master a basic, elegant movement on your sitz bones. Feel the floor under your feet and feel the chair under your sitz bones. Do not hold yourself up with muscle effort. Gently guide your head to stack over your spinal column.īe present with any resistance or tightness in your body. Gently lift your side ribs toward your underarms and let your shoulders float. Sit directly on the center of your sitz bones.Įlongate your abdomen and stack your rib cage over your pelvis. If your pelvis tilts easily, be careful not to overdo it. Instead, tilt the front of your pelvis down slightly and make sure your buttocks are behind you. Take some time to play with the position of your pelvis.

Place your feet on the floor directly under your knees. Sit on the edge of a chair with parallel thighs.

Relaxing muscles through touch, stretching, or awareness is rejuvenating and enlivening! Press into the flesh of your face and make circles with your fingertips. Apply gentle pressure to your forehead, temples, cheekbones, and jaw. Bring your attention to your face.įor a few minutes, give yourself a face massage.

Luckily Stack Your Bones: 100 Simple Lessons for Realigning Your Body and Moving With Ease author Ruthie Fraser is here to help! A structural integration practitioner, yoga teacher, and movement guide, she’s the perfect person to help us align our spines while in a desk chair.Ĭheck out these three exercises you can do at the office (at your desk, or in a conference room for more privacy) to help align your spine!įind a comfortable position. We’ve all heard how bad sitting is for us, and with more sitting comes more back pain. B, Dr.Cold weather is upon us, which means we’re all about to spend way less time soaking up the sun outside, and much time inside, sitting at our desks. Now press heavily upon the floor with your upper back, and the curve of your waist should contact the ground as well. This will draw on your spine while in a neutral position. B's Corner Tagged With: Active Family Chiropractic, AFC, CBP, CBP care, CBP Chiropractic, CBP Chiropractor, CBP doctor, CBP practitioner, Chiropractic, Dr. Like with the sited position, try to lengthen your spine by heavily breathing in. So you should still get your spine checked by a CBP chiropractor so that you can have a healthy spine and do yoga as a supplement.įor more information contact Dr. It is not a substitution for spinal adjustments. Yoga is good for you because it helps you to stay limber and stretch your muscles but it does not re-align your spine. Yoga is for the muscles and ligaments, it’s not for the spine. Anyone with bad spinal structure will not be able to get that segment to go back to the normal alignment by doing yoga. Therefore, if you have a spinal situation such as scoliosis, which is a three-part movement of your spine, a rotation, a shift, and a bending of your spine to the side, there is absolutely nothing you can do in yoga that will take and shift those movements in the other direction.ĬBP, Chiropractic Biophysics, adjustments are specifically designed to reduce scoliosis and are the only types of adjustments which can help in the re-alignment of your spine. The structure of your spine dictates the function of your muscles. However, your spine cannot be re-aligned by yoga. We hear it often when we take yoga classes and instructional videos.

Spine align yoga