Spine Strengthening Challenge

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Bird dog and locust pose are The Strong Bones Challenge!! A short sequence to extend and strengthen the spine and develop core strength and balance. #birddogvariations #strongboneschallange #osteoporosis
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Whether you are new to yoga, a seasoned practitioner, in great shape or dealing with physical limitations; you’ve come to the right place. My creative blend of yoga and functional strengthening movement will challenge everyone but is doable for anyone.
MORE YOGA➡️ • 25 Minute Yoga to Incr...
Disclaimer: the movements I offer are designed to address strength, balance and mobility for those with low bone density, but any physical activity can result in injury so do so at your own risk.

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Опубликовано:

30 апр 2022

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Комментарии : 35

@anaem956 Год назад

TY ! Spinal tucks ( or mild cat cow ) / bird dogs and hold / locust / puppy pose / child pose

@carmelmalone8262 2 года назад

Thank you very enjoyable

@dinny2466 2 года назад

TY Susannah! Good brief spine strengthening to do everyday [Table position w/pelvic tilts, Bird Dog variations (dynamic & holds), Locust, puppy stretch]

@karengoldberg8263 Год назад

Thank you…..I needed this.

@debbiecushing8390 Год назад

Love this

@deborahhall4848 Год назад

Thank you for your demonstration for my spine strengthening challenge!

@Divers-And-Sundry 2 года назад

Wonderful! Thanks!

@rtk301 2 года назад

Feels so good to do these, both variations. Thank you.

@cathyallen6594 2 года назад

Thanks, Susannah, for the sequence. I'll be adding that to my May routine!!!!

@ForeverYogawithSusannah 2 года назад

Wonderful Cathy, you are welcome!

@joangieseke8941 2 года назад

Thank you! I’m adding this to my daily practice.

@ForeverYogawithSusannah 2 года назад

Yay for spine strengthening, a daily practice!

@lorettachin8541 2 года назад

Doing this everyday! Thank you!

@ForeverYogawithSusannah 2 года назад

Excellent Loretta! So glad you are being consistent!

@deborahingle7197 2 года назад

Thank you! This was excellent and will definitely help me get back into a yoga routine!!

@ForeverYogawithSusannah Год назад

Excellent! Keep at it!

@labrentdaley8550 2 года назад

#FOREVERYOGA ;)

@dorothychambersleblanc3789 2 года назад

I appreciate the emphasis on yoga for those who have osteoporosis. I have practice for the past 3 years and didn't know where to turn to learn modifications...thank you so much.

@ForeverYogawithSusannah 2 года назад

You are so welcome Dorothy. Don't be shy to modify is my motto! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-N1-OSc6R75U.html

@dawnh1994 Год назад

I do a variation of raising arms at sides, lifting upper body and hold for 30 seconds and a 2nd variation raising arms straight in front of me and legs, and holding for a minute. I do 5 of each. I like to get the biggest bang for the buck.

@ForeverYogawithSusannah Год назад

Great variations!!

@lisabaldwin3689 2 года назад

I do try to do some variation of this daily, don't always succeed! Will try every day in May, thanks!

@ForeverYogawithSusannah 2 года назад

Excellent Lisa! It's a challenge!

@tcrocks7186 Год назад

Thanks Susannah. I do the locust pose and love it. It has really helped my back. Question on it: must your palms face down towards the floor when you do it? Or can they face up to the ceiling?

@ForeverYogawithSusannah Год назад

The position of the palms will effect the rotation of the shoulder. Either way the spine will get the benefit. Try it both ways and see how it feels.

@charlottesmith7366 2 года назад

Thank you for your videos. I did the challenge this morning and find that the lengthening one where you lift legs and arms makes my back ache but I've got the birddog down!

@ForeverYogawithSusannah 2 года назад

Thanks for doing the challenge Charlotte and I'm so happy you've got Birddog down!! ! Are you in the Facebook group? I would suggest finding Susan Richter Papertsian's standing version and give that a go in order to work on extending the back safely and getting stronger so you might safely do locust variations without pain. It's a process!

@charlottesmith7366 2 года назад

Thanks, I will try that.

@carolfinneran9810 Год назад

Is it just a a beneficial to hold a bird dog pose.? I usually do 30 seconds each side.

@sharonmitchel1377 Год назад

Do you have modification ideas for arthritic wrists? I really miss doing birddog!

@ForeverYogawithSusannah Год назад

Hi Sharon! Try it with forearms. Or do dead bugs instead which are a great core strenthener, no load on wrists! Good luck!

@sharonmitchel1377 Год назад

@@ForeverYogawithSusannah I’m currently doing deadbug with toe touches. I’m not quite ready to completely straighten my legs. Baby steps! I’ll also try the birddogs with my forearms on the floor.

@lindawright6540 2 года назад

I have seen a variation for locust pose that adds weight to the shoulders. I haven't come up with a very good way to add that weight while on my belly. Do you have any suggestions?

@ForeverYogawithSusannah 2 года назад

I have not done this yet, but I've thought to try a backpack with something soft but heavy. Let's try and report back!

@lindawright6540 2 года назад

@@ForeverYogawithSusannah I don't have a backpack, so I tried my weighted vest. That seemed to work pretty well. I also tried a couple of 2-lb ankle weights that I placed across my upper back. It was difficult to get them there and keep them in place.