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1. Half bridge

Laying down with knees bend inline with the ankles, shoulder blades flat, looking directly at the ceiling to keep neck aligned… Take a breath in as you breath out engage pelvic floor lower abs then gluteal muscles raise the hips up keeping muscles engaged and hold for 5 or 6 breaths then roll down from upper back to mid to lower and realise .. To keep knees aligned imagine you have a ball In between the knees..
This yoga pose helps to stretch the muscles at the front of the spine and strengthen the muscles at the back of the spine.. Also stretches hip flexors which if become tight can pull on the pelvis causing misalignment and lower back problems..

2. Cat/cow (back arch and hollow)

On all fours knees inline with hips and shoulders inline with wrists..
Drop head down and arch the back up like a cat tucking tail right under hold for 5 or 6 breaths into back of ribs then drop lower back down lift chest and head and breath 5 or 6 times into front .. Rpt..
This helps to keep the spine mobile in both directions and maintaining flexibility in both directions.
Making sure in cat the tailbone is tucked right under to stretch the lower back area..

3. Down dog

Start on all fours raise the bottom to the ceiling and ease heels down towards floor, move your pelvis backwards and upwards, let head and neck relax, spread fingers, even weight between arms and wrists inline with shoulders.
You should look like a triangle ..
This pose helps to release the back very slightly as the spine gets compressed during the day through sitting and standing causing stiffness and aching in the lower back so this helps to realise between each vertebrae ..

4. Extended warrior (side flexion)

Standing wrist distance with the feet..  turn out right foot to right .. left foot slightly in to bring it inline with knee..
Bend right knee inline with last 2 toes and also keeping right knee in line with the ankle, arms out inline with shoulders then bring right arm to right knee lock against knee then bring left arm over inline with ear as much as possible! Imagine you are in between two pains of glass to keep alignment.. Rpt left side  !!
This helps to stretch and strengthen muscles either side of the spine helping to support and keep the spine aligned.. also helping to strengthen the oblique area which helps support the lower back…

5. Child pose

On all fours then bring heels together and sit bottom back onto heels support with forearms or bring arms behind to feet depending what is more comfortable for you this should be a fairly comfortable passive stretch for the back so just relax in this one breathing into the back of the ribs as the back is nicely stretched!!
A good resting passive pose to gently stretch the lower back area and spine and enabling you to breath easy and fully and to focus on the breath !! Child Pose

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6. Hamstring stretch

This is done on your back with a band if you want too..
Pick up right leg push into heel either holding back of leg or using a band around the foot to keep upper body alignment too!!
Drop tail bone down if hips start to tuck under bend up slightly the other leg otherwise it affects the lower back and we want it isolate hamstrings ..
A good pose  If hamstrings are tight they can pull on lower back so this is why we need to keep them stretched!

7. Side plank

Begin in plank pose then lift right arm and come to side plank feet together and hand directly below the face, feet are flexed and underside of waist lifting up, press bottom hand  into the floor so you don’t drop into the shoulder, pull in through the waist and lift pelvic floor 5 or 6 breaths..Rpt on the other side ..
This helps the lower back through strengthening the obliques muscles around the waist to help support the lower lumbar area!!

8. Triangle

Begin standing wrist distance apart feet facing forward then turn out the right foot to the right and bring the left toes slightly in to come inline with knee, pull up both knees, breath in and reach the arm as far as you can to the right and drop the arm down lightly on the right  leg and strongly reach up with the other arm..hold for 5 or 6 breaths then Rpt other side …
This helps stretch deep muscles in the hips as if become tight they will pull on the lower back area causing misalignment and pain.. Also good for the hamstrings it keeps them stretched so they don’t become tight and pull on the pelvis and lower back.

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