Forward Bend Sequence for Strengthening the Spine

Ardha Uttanasana, also known as the half stretched upright yoga posture, strengthens the primary muscles of your back. In this Viniyoga variation, repetition is used as you move into and out of the posture.

This video includes a second version of this yoga sequence that makes it more challenging, especially when you extend both the inhale and exhale.

Try this 3-minute forward bending sequence—and remember to keep your attention on the breath!