The Spine Stretch alleviates aches and pains by reducing muscular tension along the spine and helps to regulate organ function.

Sit on the floor with your legs straight out in front of you. If your hips are tight and your muscles have to grip to hold you in this position, sit on a pillow to relax your hip muscles as much as possible. Take a few deep breaths, lifting your shoulders as you inhale, relaxing them in time with your exhalation. Slowly drop your chin to your chest and allow the weight of your head to fully drop. Stay here for a good while, focusing only on what muscles you can relax more as you begin to take notice of areas throughout your body that are stretching. Trace the sensation through your body in your minds eye.

IF you want more stretch (sometimes just dropping the chest is enough!)Relax your back and chest into a C-curve, keeping your shoulders over your hips – don’t tip forwards or backwards.Notice where you feel sensation in your back…and where you may feel nothing at all.Focus only on relaxing every muscle you can find and allow the stretch to rise to the surface.Wherever you feel the stretch is where your muscles are tight. It can be different for each person.

IF after staying in the above relaxed state for a good minute or two, you are able to go further comfortably, let your body lean forward. Let it stop you where you naturally stop – do not reach for your ankles or PULL anything forward. Let yourself DROP into relaxation. When you are fully relaxed and aware of all the areas of your body that are slowly stretching out, lean a few inches to the left SLOWLY and then a few inches to the right, back and forth gently, observing the change in stretch as you move.When you are done. let you body drift back to centre – where this picture illustrates – and without lifting your head or straightening your back, let your hands gently push you back so your shoulders are over your hips, but your back is still relaxed, as in picture #2 above. THEN roll straight up through your spine, roll your shoulders and arms back, pressing through the shoulder blades, and relax.

This stretch becomes more profound with practice as you increase your ability to give way to the muscles you are unconsciously holding.

The more you relax, the more  you feel.