Yoga To Ease Lower Back Pain

Lower back pain can sometimes be due to tightness or tension in the hips or vice versa whereby lower back pain can cause tension and even muscle spasm in the hips, pelvic area and lower back.
These 6 supine postures are excellent in stretching these sometimes hard to find muscles in the area and are highly effective when practiced with diligence and over a period of time. Each posture or side of posture only needs to be held for a short period of time, anywhere between 3 to 5 breaths so the sequence should not take more than 10 minutes. However, to be truly effective the 6 postures need to be performed up to 5 or 6 times throughout the day.
It is best to practice in the correct order, on a yoga mat with attention to lengthening on the inhalation and releasing on the exhalation. You may need a belt if you lack sufficient flexibility to straighten the leg at the knee.

POSTURE 1

  • Bend your right knee and hook your big toe with the first 2 fingers of your right hand.
  • Slowly straighten your leg directly up to the ceiling and hold.
  • On the inhalation, lengthen your heel up and on the exhalation release your thigh bone down into your hip joint.
  • Keep the abdomen drawn in and up without creating tension.
  • Bend the knee to release and repeat with the left leg.

POSTURE 2

  • Bend your right knee and hold the outer edge of your right foot with your left hand.
  • Place the webbing between your thumb and index finger of your right hand at the very top of your right thigh and roll the hip outwards and down.
  • Straighten your right leg and move the leg to your left until the left arm is in line with your left leg.
  • Hold the posture, lengthening up through the heel on the inhalation and rolling the hip open on the exhalation.
  • Abdomen gently drawn in and up.
  • Bend the knee to release and repeat with the left leg.

POSTURE 3

  • Bend your right knee and hook your big toe with the first 2 fingers of you right hand.
  • Place the fingertips of your left hand gently on your left hip.
  • Straighten your right leg and move the leg out to the right as far as you can without allowing the left hip to lift.
  • Imagine you have an elastic band attached to your right heel and your left hip.
  • On the inhalation, stretch the elastic band and on the exhalation release tension in your right hip and leg.
  • Abdomen gently drawn in and up.
  • To release, bring the leg to vertical, bend the knee and release.
  • Repeat with the left leg.

POSTURE 4

  • Step your right heel into your buttock and then out to the right about the length of your shin.
  • Let the knee drop into the mid line of the body and then adjust the position so that the knee is bent 90 degrees.
  • Place your left ankle on top of your right knee. Note that the right hip will lift.
  • On each inhalation, lengthen from right hip to right knee and on each exhalation, roll your outer right knee to your left with the pressure of your left ankle.
  • Keep your right foot activated by rolling the outer edge to the left.
  • Abdomen gently drawn in and up.
  • Release and repeat on the left side.

POSTURE 5

  • Bend your left knee out to the side and place your right ankle on top of your left knee.
  • Adjust the position so that your shins are parallel and your feet are flexed.
  • On each inhalation, lengthen your inner thighs from groin to knee and on each exhalation draw the abdomen in and up.
  • Release and change legs.

POSTURE 6

  • From sitting, fold you right leg so the toes are pointing backwards.
  • Step your left foot up next to your right knee, toes in line with the knee.
  • Your right knee and left foot should be hip width apart.
  • Slowly and carefully, lay down.
  • If necessary, just lean back supported on your hands or elbows.
  • On each inhalation, lengthen from right hip to right knee and on each exhalation draw the abdomen in and up.
  • Release and change legs.



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