Let’s show our lower backs & hips some love!

Nowadays it’s not uncommon and in fact many people struggle with this issue. We lose our back health & flexibility through sitting and poor posture. I hope this practice can help you to relieve some of the discomfort and improve your overall wellbeing of the spine.

❗️Please beware that if you have/had a spinal condition, injury or surgery you should always ask a professional if doing these poses is ok for you. Otherwise just listen to your body and back out of any positions that feel wrong or painful.

These poses are a collection from my most recent video on YouTube. CLICK on the video above if you would like to take the full 25 minute practice alongside with me.

1. Caterpillar

Sit up tall and stretch your legs out in front of you. Caterpillar is a passive forward fold, so let your spine round, chin to chest, relax your head, neck and arms. There’s no reaching towards the feet at all, we let gravity do the work here. If you notice that your lower back is tilting back feel free to sit on a block or a blanket. Turn the palms up to truly soften into this shape.

Hold for 5-7 minutes.

2. Child’s Pose

Come into an easy child’s pose, with your knees about hip width distance apart and walk your hands forward so that your forehead can rest on the ground. Take deep belly breaths in and out through the nose. 

This is a wonderful pose to help relieve any discomfort in the lower back and in the areas of the hips. If your forehead doesn’t quite make it to the ground you can place a block or a pillow underneath it.

Stay for about 4-5 minutes in this pose.

3. Sleeping Swan

Lower down to lie on your back. Cross your right ankle over your left knee, the right foot is flexed. If you feel a stretch in your right hip here, stay in this first option. Alternatively, you can reach through with your arms, pulling your left knee in towards your chest. 

Hold for 4 minutes and then switch sides.

4. Lying spinal twist

Straighten your left leg and pull your right knee into your chest, letting it cross over the body to the left, maybe using your left hand to guide it.

Reach the right arm out into a cactus shape, both shoulders stay evenly grounded on the mat so that your chest is facing up towards the ceiling. The twist should be happening in your mid to low back.

Hold for 4 minutes and release to do the other side. 

5. Knee to Chest

Lay down on your back and pull both knees into your chest, holding on to your hands or elbows. Stay still or invite in some gentle rocking motion from side to side to massage your lower back.

Hold for 1 minute.

8. Savasana

Keep your knees bend, feet to the edges of the mat and knees knock together. This is a gentler option for your low back if it feels too tense to extend both legs out. Hands can go wherever feels most comfortable. Take this moment to fully enjoy the silence & to integrate the work you’ve done. 

Stay for up to 10 minutes or even longer.

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.

Namaste,
Kim

 

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