Yoga Fixes for Your Aching Back
by Contributing Writer
If your lower back gives you trouble, try this routine from Los Angeles yoga instructor to the stars, Alanna Zabel.
Bent-Knee Forward Bend
With knees hip-width apart and with knees bent, fold at the waist grabbing your opposite elbows and letting your head hang. Hold for 2-5 minutes until you feel your back begin to release.
Dog/Cat Tilts
On hands and knees, with fingers spread and arms strongly engaged, inhale, then arch your lower back gently and look upward, moving into the “dog’’ position. As you exhale, round your back (like a cat) and look at your navel to stretch out the back and spine as much as is comfortable.
Flat Back position with knees slightly bent
From standing position, bend your knees slightly and fold at the waist until your back is parallel to the ground. Hold your arms out to the sides to give your back some strength resistance. Imagine that you are holding an orange under your chin and draw your abdomen up towards your spine to create as flat a back as possible. Come back to standing with straight legs. Do this exercise five times for a 10-20 second flat back hold each time.
Cobra
Lying on your stomach with your hands underneath your shoulders, inhale and lift your head and torso up off the mat into a cobra backbend. (Your abdomen and lower body stay down.) Keep your elbows in at your waist, your chin into your chest, and your shoulders down. Hold the LAST cobra for five breaths, but use the first four cobras as a full spinal and back warm-up. As you exhale, lower back down until your forehead touches your mat. Repeat 5 times.
Superman
Lying on your stomach, extend your arms out in front of you and lift your legs behind you. Keep the insides of your feet touching and turn your palms to face each other. Now lift your right arm and your left leg. Hold the first diagonal extension on the right and left side for 5 seconds each side, then hold for one count with strong and proper form. Switch by lifting your left arm and your right leg. Repeat ten times, extending through the arm and back through the leg to create a deep diagonal stretch and strengthening across your back.
Spinal Twist
Lying on your back, hug your right knee into your chest and hold for 2 minutes, then lower your right knee to the left side of your body and turn your head and right arm to the right until you feel a deep stretch across the lower back. Fully exhale and release, holding for 2-5 minutes. Switch sides.
Courtesy: Mens’ Health
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