Keep that spine happy and healthy with some gentle twists. Ardha Matsyendrasana (half lord of the fishes in Sanskrit) is a favorite and I almost always use it in some variation as part of my warm up. Its also great at the beginning of the day to wake up the spine or in the evening when you’re winding down.
This gentle pose is a wonderful way to stretch your outer hips (glute medius) and thighs (quads and hamstrings), it opens your shoulders/chest. It can also build strength in your upper back while lengthening your spine.
Remember to modify each pose to suit your body and your needs. Never force a pose, ease into it and allow the pose to deepen or advance after you’ve tried it and feel comfortable doing so. One of the principles of yoga is Ahimsa which essentially means do no harm. Definitely apply this to your asana practice.
