10 min YogaLates Back & Posture Corrector | Spine Health & Alignment

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10 min YogaLates Back & Posture Corrector | Spine Health & Alignment

SarahBethYoga 19.05.2025 38 589 просмотров 1 394 лайков

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Transform your posture and strengthen your back with this targeted 10 minute YogaLates Back & Posture workout. This efficient & compact routine blends yoga's mindfulness with Pilates' precision to improve spinal health, enhance core stability, and promote better overall alignment. 🎁 Try the 30 Day YOGALATES Calendar in the SarahBethYoga APP: https://www.sarahbethyoga.com/join CHAPTERS: 00:00 Yogalates Back & Posture Corrector 00:17 Start in seated - Yogalates Back & Posture Corrector 00:55 Spinal waves- Yogalates Back & Posture Corrector 01:55 Opposite arm/leg extension - Yogalates Back & Posture Corrector 03:50 Puppy dod pose - Yogalates Back & Posture Corrector 05:00 Pilates swimmers - Yogalates Back & Posture Corrector 06:50 Chest expansion - Yogalates Back & Posture Corrector 08:40 Crescen moon - Yogalates Back & Posture Corrector 10:00 Child's pose - Yogalates Back & Posture Corrector 11:00 Namaste - Yogalates Back & Posture Corrector 11:15 30 Day YogaLates Calendar FREE CHALLENGES: 🎉 30 Day Yoga Challenge: https://www.sarahbethyoga.com/30-day-yoga-challenge 😎 21 Day Yoga Challenge: https://www.sarahbethyoga.com/pages/21-day-yoga-challenge 🍑 7 Day BAM (Bare A** Minimum) Challenge: https://www.sarahbethyoga.com/BAM-yoga-challenge ⭐️ 7 day Beginner Yoga Calendar: https://www.sarahbethyoga.com/byc 🌺 7 Day Yoga Challenge: https://www.sarahbethyoga.com/7day FREE GIFTS: ☀️ Everyday Morning Yoga Routine: https://www.sarahbethyoga.com/am 💙 25 min Hips Slow Stretch: https://www.sarahbethyoga.com/25-minute-hips-slow-stretch 🔥 5 min Quick Abs: https://www.sarahbethyoga.com/5-minute-quick-abs 🎀 5 min Prenatal Stretch: https://www.sarahbethyoga.com/5-minute-prenatal WELCOME to SarahBethYoga, your "Modern Day Yoga" YouTube channel where you can get stronger, happier & healthier with clear & fuss-free yoga videos for all levels 😍 SUBSCRIBE for MORE yoga: https://bit.ly/sarahbethyoga 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 MORE YOGA: ✨SarahBethYoga APP ✨ https://www.sarahbethyoga.com/join 💙 DOWNLOAD & Take your favorite yoga videos with you in the SarahBethYoga App and get the entire SBY library of 1000+ AD-FREE yoga videos + all of these exclusive features: •Beginner, Prenatal, Tone, Healthy Feet & Trauma Healing Yoga Programs •Daily Yoga Calendar to follow •Private Community in-app •Features such as: Favorite, Download and create your own Playlists! •Access on all devices: iOS, Android, Desktop, Roku, AppleTV, FireTV •Bonus: LIVE Yoga Classes Learn more about the SarahBethYoga APP & join us at: https://www.sarahbethyoga.com/join ▶︎ YOGA FOR BACK PAIN PLAYLIST: https://bit.ly/SBYbackpain ▶︎ YOGA FOR POSTURE PLAYLIST: https://bit.ly/sbyPOSTURE ▶︎ POWER YOGA PLAYLIST: https://bit.ly/sbyPower ▶︎ VINYASA YOGA PLAYLIST: https://bit.ly/sbyVinyasa ▶︎ HATHA YOGA PLAYLIST: https://bit.ly/sbyHatha ▶︎ RESTORATIVE YOGA PLAYLIST: https://bit.ly/sbyRestorative 💙 Facebook: /sarahbethyoga 💜 Instagram: @sarahbethyoga 📚 Get my NEW book "TRAUMA ALCHEMY": https://bit.ly/SBYbook 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 YOGA PROPS, YTT, RETREATS: Check out my recommendations for yoga mats, bolster, blocks, yoga teacher training, retreats and more in the SarahBethYoga Shop: https://www.sarahbethyoga.com/resource-center 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 Please mail letters, packages & PR to: SarahBethYoga P.O. Box 631594 Highlands Ranch, CO 80163 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 Disclaimer: Some links may be affiliate links which help support Sarah Beth to create content, however Sarah Beth only promotes products she truly likes and all opinions are her own. Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge #yogalates #yogapilates #yogaforposture

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Yogalates Back & Posture Corrector

Welcome to yoga where we mix the precision and stability of Pilates with the mindfulness and awareness of yoga. Today we'll be doing a posture improving confidence boosting practice. So we'll first begin in a seated position. You can stay right here or meet me in

Start in seated - Yogalates Back & Posture Corrector

hero to close your eyes, connect with your body and bring an awareness to how good posture sitting up tall feels right here, right now. The sensation you feel tension or relaxation and take a big breath in, big breath out, and come forward onto your hands and knees into a tabletop position. Lower your belly down towards

Spinal waves- Yogalates Back & Posture Corrector

your mat. Lift your chin up towards the ceiling. Tilt your tailbone up to the ceiling. Take a big inhale. Stretching through the front line of your body. Then exhale to round your spine. Tuck your tailbone. Tuck your chin. This is called cat back. Like a scared cat. You are really arching away from your mat. And draw your lower belly in as you do so. Now inhale to cow pose. Belly drops. Chin lifts. Exhale to cat back. Creating some spinal mobility. Cow pose. Cat back. Come back to a neutral spine. And firm up your core to support your neutral spine. So draw your lower abs in feeling your abs pull in towards your spine. Keep this engagement as much as you can with strong yogi hands.

Opposite arm/leg extension - Yogalates Back & Posture Corrector

fingers fanned out wide. Extend your right leg back on your toes, even pressing back through your heels, stretching your calf for a moment. And you can stay right here or take it one step further and lift your right leg in line with your spine. Be mindful that you didn't lose your ab engagement. So, keep your core firm. And if you want to take this one step further, reach your left arm out in front of you. Did your tabletop change? Can you make it the same tabletop as if both of your hands and both of your legs were still down on the mat? So, your core keeps you stable in this position. Your breath keeps you calm for three, two, one. Lower your right knee down, your left hand down, back into your tabletop. Take a moment to move as much as you need and then find your neutral spine once more. Core is firm. Belly is drawing in. Extend your left leg long. First toes down on the mat. Take a moment to stretch out through your calf. And then stay here or with your core firm, lift your left leg parallel to your mat in line with your spine. Find that strong core so that you don't dip into your hip or dip into your shoulder. And if you want to take it one step further, reach your right arm forward and hold. Your neck is in line with your spine, your arm and your leg is in line with your spine with your lower belly pulling in to support everything for three, two, one. Lower it down. Take any movement that might feel good. And then from here, walk your hands

Puppy dod pose - Yogalates Back & Posture Corrector

forward and lower your chest down into a puppy dog pose. So you keep your hips above your knees as you press your chest down towards the mat. Maybe your forehead can come to rest on your mat. Arms out long in front of you. This is a very intense posture and the intensity is in that stretching sensation under your arms, maybe in your lats and in your upper back. So relax what you don't need and take a big breath in, big breath out. And slowly come to slide forward onto your belly. Coming to lie down on your belly and keep your arms extended out long in front of you with your forehead down on your mat. Take a moment to scoop your pelvis down towards the mat. Pressing your pelvis

Pilates swimmers - Yogalates Back & Posture Corrector

into your mat. Scoop your lower abs in towards your belly. And keep this engagement with your pelvis pressing down your lower abs drawing in. And slowly lift your legs up to hover just a couple of inches above your mat. And then add your arms even your forehead will hover. And from this position, reminder to keep your pelvis pressing down, your abs drawing in, and slowly lift your right arm and your left leg a little bit higher. And then come back to neutral. Just hovering. Now lift your left arm and right leg a little bit higher. And switch. Right arm, left leg, back to neutral. Hovering the whole time. Left arm, right leg, back to neutral. Keep alternating sides. This is Pilates swimming. It's great for your core, great for your whole trunk, but you really got to make sure that you're not wobbling side to side. So, try to keep stable in between. And if you feel stable, go ahead and move twice as fast. Do not wobble your shoulders or your hips for three, two, one. Slow release. You can stack your hands underneath your forehead and just wiggle your hips side to side. Let the movement undulate down through your legs. And then for a familiar pose, we call it napping scorpion. Now I want you to extend your left arm from your side at a 90° angle, kind of like a goalpost. Place your left ear down onto the mat. With your right hand underneath your right shoulder, roll your body onto your left side so you can stretch through the

Chest expansion - Yogalates Back & Posture Corrector

muscle on the left side of your chest. Now you can bend your right knee up your mat like a kickstand to hold you into place. You can also place your right foot behind you with your right knee pointing up to the ceiling. So do your best to find that position where you can really stretch through your chest and shoulder. Then deepen your breath and slowly lower down. And we'll switch sides. So take your right arm out at a 90° angle like a goalpost. Place your right ear down. Press into your left hand to roll your body onto your right side, opening through your chest and shoulder. And find a similar leg variation on either side if you just crawled your leg up the mat like a kickstand. Or maybe you planted your foot behind you with your knee pressing up towards the ceiling. Deepen your breath. This is like a doorway stretch but down on your mat. And then come to lie down on your belly once more. Plant your hands underneath your shoulders. Press yourself up into a tabletop. And then from here, step your right foot forward into a low lunge with your back

Crescen moon - Yogalates Back & Posture Corrector

knee down. Sink into your hips and open up through your left hip flexor. You're welcome to stay down here if that's working best for you. You can take your hands to your front knee or reach your arms overhead for a full crescent moon. Find your left hip flexor. So that's the front of your left hip. Take a couple of deep breaths as you draw your lower belly in your pelvic floor. are lifting and your hip flexor lengthening. Relax your shoulders. Big breath in. Big breath out. And then lower both hands down. We'll switch sides. Stepping your right leg back. Step your left leg forward. Sink into your hips. Opening your right hip flexor, the front of your right hip. Knowing that you can stay here or take your hands to your knee. or take it all the way up into your crescent moon. Shoulders relax. You want there to be a lift in your pelvic floor. And with your lower belly drawing in, it'll help to open up your right hip flexor just a little bit more. Big inhale. Big

Child's pose - Yogalates Back & Posture Corrector

exhale. and lower your hands down. Come back to your tabletop. Open your knees wide and sink low into a child's pose. Taking a moment to completely relax the muscles in your back, lower back, upper back, and hips. Take a really big inhale. Let it go. And slowly rise. Bringing your hands together at heart center. Sealing this practice with

Namaste - Yogalates Back & Posture Corrector

gratitude for the ability to move your body the way you did today. From that grateful place in me to you. Namaste. If you like that, let me know in the comments below and check out my

30 Day YogaLates Calendar

30-day yoga calendar using the first link in the description below. See you there.

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