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The spine can move gently in six directions, side to side, lateral side bends and forward and back, known in yoga as the six movements of the spine. The flow invites vitality throughout the spine and is especially safe for seniors.  Watch all of them demonstrated here.

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0:11  six moves of the spine

1:00 dog pose

1:27 final inhalation

1:45 lateral childs pose

2:55 next inhalation

3:10 needle twist

3:55 second side

4:44 come back to table pose  

• "Does your back ache? Try this yoga exercise that is good for your spine-->"[Click To Tweet]

  In this routine from the video version of the best-selling book, Author and Coach, Sage Rountree, guides the athlete through a series of centering exercises designed to focus the body and mind. To get more information on the full video, please visit: http://endurancefilms.com/store/The-Athlete-s-Guide-to-Yoga.html