Yoga for a Healthy Lower Back (55 page)

  1.  Pelvic Tilt

•  Massages and gently elongates the lower back muscles

•  Tones the abdominal core muscles, which counteract overarching of the lower back and supports the natural curvature of your lumbar spine

  2.  Cow-Pose (a) and Child's-Pose (b) Flow

•  Gently elongates your lower back in extension and massages and tones it in flexion

•  Massages your hip myofascia and abdominal organs

  3.  Extended Puppy Pose and Side Puppy Pose

•  Stretches and tones all the muscles of the spine

•  Helps the lumbar muscles lengthen and release tightness

  4.  Seated Lower Back Side Stretch

•  Targets the myofascia on the side of your trunk and lower back, especially the quadratus lumborum muscle and the iliolumbar ligament, which are often indicated in lower back pain

•  Stretching away from the “sore” side, if you have one, often provides immediate relief, especially if it feels tight or compressed

  5.  Table-Balance Tuck Pose

•  Elongates and massages your lower back muscles

•  Strengthens your abdominal core, which counteracts overarching of the lower back and supports the natural curvature of your lumbar spine

  6.  Partner-Assisted Sacrum Traction

•  Elongates the sacrum and the lumbar spine

•  Helps to decompress excessive lordosis and tight musculature

•  Practice
Free-Your-Sacrum Pose
if you do not have a partner

  7.  Wide-Legged Standing Forward Bend Steps 2 and 3

•  Strengthens the stabilizing muscles of your feet, legs, and hips

•  Releases tightness and tension in your sacrum and lumbar spine

  8.  Flowing Bridge Pose

•  Lengthens the hip flexor (psoas) muscles, which counteracts overarching of the lumbar muscles.

•  Strengthens your hip, sacrum, and lower back muscles

  9.  Marichi's Seated Twist

•  Releases tightness in the spinal muscles and lengthens the entire spine, helping the vertebrae to shift into proper alignment

•  Creates upward traction in the spine, especially at the sacrum and lumbar spine

10.  Standing Forward Bend Pose

•  Practice
Decompressing Forward Bend
with a rolled blanket between thighs and abdomen to release tight and overarched lower back musculature

•  Gently elongates all your spinal muscles

11.  Revolved Wide-Legged Seated Pose

•  Stretches and tones the quadratus lumborum muscles, as well as the erector spinae group and the latissimus dorsi muscles, which are often indicated in lower back pain

•  Stretching away from the side of your back that feels tight and painful can bring you relief

12.  Head-to-Knee Pose

•  Promotes the natural curve of your lumbar spine

•  Tones the abdominal core, the legs, and the hips

•  Elongates your lower back musculature

•  Practice
Seated Forward Bend Pose
if Head-to-Knee Pose irritates your sacrum, knees, or hips

1 (FIG. 2.1)

2A (FIG. 2.3)

2B (FIG. 2.18)

3 (FIG. 4.5)

4 (FIG. 4.4)

5 (FIG. 5.1)

6 (FIG. 3.5)

7A (FIG. 3.31)

7B (FIG. 3.32)

8 (FIG. 4.12)