See Through Shirt Throughout [0:00]

Relaxing Yoga Stretch to Restore and Repair the Spine and Back

Original was uploaded on 2025-09-15

Hello everyone. If you are someone who suffers from a sore or tight back or poor posture than this video might be for you. In today’s workout we will be focusing on Yoga for the back and spine starting simply by sitting in easy pose and grounding and breathing. We will begin our stretch with a sitting twist followed by head lifts and side turns to loosen the shoulders and upper back. Still in sitting position we will do some relaxed side bends and forward bends before moving onto all fours.
In table position we will warm up the spine in Cat/cow followed by some strengthening stretches with Bird Dog. Then it is onto Downward facing Dog, Three Legged Dog, Puppy Pose and Cobra.
From here we will move into a deep forward bend and take a minute to just stand tall in Mountain Pose. We will also perform a backbend and Balance with Dancer Pose and Twist into Triangle Pose. Again we will finish just standing and relaxing in Mountain to finish off the yoga routine.

A mature woman leads a relaxing yoga stretch session on her apartment balcony, focusing on spine and back restoration. She flows through seated folds, lunges, and twists on a blue mat amid potted plants and city views. Her thin white tank top clings during poses, offering a subtle see-through glimpse.