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Lower Back

Superman

Superman

A.

Lie facedown on floor with legs long, fingers behind head, and arms bent out to sides to start. Slowly raise torso and legs as high as you can, pausing at the top for 5 seconds. Return to start. 

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Rock Star

Rock Star

A.

Sit on floor with legs bent, feet flat, hands on floor behind you with fingertips pointing out to sides to start. Lift hips high, arching your back, and drop head toward floor as you reach left arm up and back. Return to start. Switch sides; repeat. That's 1 rep.

Stiff-Leg Deadlift

Stiff-Leg Deadlift

A.

Start standing with legs about shoulder width apart, knees slightly bent and dumbbells in hands, palms facing toward the body and arms extended in front of thighs.

B.

Breathing in, bend at waist keeping back straight and knees stable as you lower dumbbells over your legs toward your feet. Keep dumbbells very close to legs and continue to lower until you feel a stretch in hamstrings. Pause and lift dumbbells back to starting position, keeping back straight and pushing hips forward while breathing out.

Supine Spinal Twist with Eagle Legs

Supine Spinal Twist with Eagle Legs

A.

Start by lying on back. Bend both knees in toward chest and cross right leg over left once, and then twice if possible, crossing right foot behind left ankle for eagle legs.

B.

Scoot hips to the right and allow knees to fall to the left.

C.

Keep both shoulders on the ground, take left hand to outer right thigh, and reach right arm out to the side. Look to the right.

D.

Stay here for 5 to 10 deep breaths. Repeat on the other side.

Easy Seated Spinal Twist

Easy Seated Spinal Twist

A.

Begin seated in staff pose with legs long and in front of you. Bend right knee and place right foot on the ground outside left thigh.

B.

Turn torso to the right and take right hand to the ground behind sacrum.

C.

Gently hug right leg with left arm to twist. Use each inhale to lengthen spine, and use each exhale to press into the ground and twist. Keep this breathing pattern for 5 to 10 deep breaths. Repeat on the other side.

A lot of lower back pain can stem from weak core muscles, so prevent the pain in the first place with this yoga flow for a rock-solid core

Gate Pose

Gate Pose

A.

Begin on hands and knees. With top of right foot on the ground, wing right shin to the right so that it's perpendicular to left shin.

B.

Spin left heel to the ground so foot comes flat with the outer edge parallel to the back of the mat, in line with right knee.

C.

Transfer weight into right shin and left foot, and bring torso upright over hips.

D.

Release left hand to left shin, reach right arm to the ceiling, then use the exhale to side bend in left side waist and tip to the left.

E.

Keep left foot as is, or flex toes toward ceiling (as pictured) if available to you.

F.

Revolve chest slightly to open it toward the ceiling and breathe here for 3 to 5 deep breaths. Repeat on the other side.

Revolved Head to Knee Pose

Revolved Head to Knee Pose

A.

Begin in a seated position. Extend left leg long and place right foot inside of left thigh.

B.

Take a big inhale to reach your right arm up toward the ceiling and an exhale to tip over to the left.

C.

Allow your left shoulder to release inside left thigh, and take left hand to hold bent right knee.

D.

If it is available to you today, take right hand to outer edge of your left foot to give more leverage to twist.

E.

Breathe here for 3 to 5 deep breaths. Use each inhale to lengthen out your spine, and each exhale to open your chest to the ceiling a bit more. Repeat on the other side.

Pigeon with Side Bend

Pigeon with Side Bend

A.

Begin in down dog. Bring right shin forward, as close to parallel to the front edge of the mat as it can get, with right knee toward right wrist and right ankle toward left wrist.

B.

With back leg extended long behind you and toes tucked, lower hips to the ground.

C.

Crawl hands forward until head is on the ground for a regular pigeon pose.

D.

Once hips feel grounded here, crawl arms long and over to the right, keeping top of left thigh and left toes connected to the ground.

E.

Breathe here for at least 5 to 10 deep breaths. Repeat on the other side.

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