1. Gentle Range of Motion Exercises for the low back
For most people the lower back is an area that is usually tight. Since many yoga postures require bending and twisting movements it is good to loosen the back before moving into deeper postures.
Try a pelvic tilt to start:
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your low back into the floor. Relax your muscles and let the low back arch off the floor enough so that you can slide your hands under your back. Keep your buttocks on the floor. Tighten your abdominal muscles and press the back flat. Repeat eight to 12 times.
Knee Hugs:
Put your knee to your chest. Tighten your abdominal muscles and press your back into the floor. Hug your right knee into your chest and hold for a three second count. Release the right foot to the floor. Repeat with the left knee. Do eight to 12 repetitions.
Knee circles:
Tighten your abdominal muscles and press your back into the floor. Hug both knees into your chest.
Make sure you hold under the knee and not on top to avoid compressing the joint. Circle the knees.
Do eight to 12 repetitions in both directions.
2. Stretch Your Hamstrings
Lie on your back, knees bent and feet flat on the floor. Tighten your abdominal muscles and press your back into the floor. Hug your right knee into your chest. Then straighten your right leg and press your foot to the ceiling. Hold for five to 10 deep breaths. Release the right foot to the floor and repeat on the left.
3. Stretch Your Hip Flexors
Come onto all fours. Step your right foot between your hands. To protect your knees, make sure you do not lunge the right knee past the toes. You should be able to look down at your right knee and see your right toes. Slide the left knee back until you feel a stretch in the front top of the left hip and thigh. Hold for five to 10 deep breaths. Come back to all fours and repeat on the left.
4. Loosen Your Hips and Back
Come onto all fours. Rock your hips back so you are in child's pose. The arms are stretched out overhead and the buttocks are as close to the feet as you can get them. If possible sit back on your feet. Then come back onto all fours. Next bring your hips forward and down into cobra pose. Your elbows can be straight or bent and try to lower the hips all the way to the floor if possible. Your chest and shoulders should be off the floor. Go back and forth a few times.
5. Release Tension in the Shoulders
Sit on the floor with the legs crossed or out straight. Hold a yoga strap or towel in your hands with your palms facing the floor. To deepen the stretch, hold the hands closer together. Lift the strap up and overhead. Continue and bring the strap behind your head and back until it touches the floor behind you. Keep the elbows as straight as you can throughout this movement. Then lift the strap back up and over your head and come back to the starting position. Try to not duck the head as you lift it over.
Member Comments