When yogis of old were developing their system of stretching and holding poses in order to achieve peak physical condition they had no idea what a phenomenon they were unleashing to the world. The precepts of yoga are based on the optimum alignment of your infrastructure. The bones of your body are meant to line up in a precise manner and when they become disjointed due to incorrect posture or injury you can experience discomfort or pain. Yoga for lower spinal alignment involves practicing poses that will help correct and protect your spine.
Warrior I
From a standing position, step or jump your feet four feet apart. Starting on your right side, turn your right foot out 90 degrees and your back foot in 45 degrees. Slowly turn your upper torso to the right. Place your hands on your hips, then push and pull your hip bones until they are square with your right foot facing forward. Keep drawing up out of your waist through the entire pose to keep your lower spine from being compressed. Raise your arms over your head with your palms touching and then slowly bend your right knee until your upper right thigh is parallel to the floor. Take five breaths and then switch sides.
Downward Facing Dog
Developing and strengthening your back muscles in Downward Dog pose is one way of ensuring lower spinal alignment. From a kneeling position on the floor, place your hands on the floor, shoulder width apart. Curl your toes under, straighten your legs, keeping your feet hip width apart and raise your hips toward the ceiling. Push your shoulder blades down your back away from your ears, and focus on keeping your back straight. Do not let your head hang loose, but instead keep it aligned between your arms at all times. Stay in Downward Dog for 30 seconds working up to five minutes over time.
Seated Forward Bend
Sit on the floor with your legs together and outstretched in front of you. Flex your feet so your toes are pointing towards the ceiling. With your hands pull the fleshy part of each buttock out to the sides and settle directly onto your sitting bones. Pull your torso up out of your waist and sit tall. On your next exhale, bend forward from your waist, keeping your back straight and your head in alignment with your spine. Extend your arms forward and grasp your toes with your hands or let your hands rest lightly on your thighs or shins. Use every inhale and exhale to alternately pull your spine longer and extended further towards your toes. Stay in Seated Forward Bend for up to a minute.
Garland Pose
Squat on the floor with your feet spread no more than 3 to 5 in. apart. If your heels do not reach the floor, slide a folded up portion of your yoga mat or a folded towel underneath them. Spread your thighs wide enough for you to lean forward and insert your torso between them. Bring your hands together in front of your heart and use your elbows to nudge against your thighs. Use every inhale to lengthen your spine, keeping it one straight column from your tailbone to the crown of your head. Spend at least 30 seconds in Garland pose.
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