If your low back has been feeling tight or achy, try this series of 3 gentle movements that have been effective for many clients. You’ll want a few pillows and/or blankets for this practice.
Take the time to notice how you feel before, during, and after each movement. This will help you tune into what’s happening in your body on a physical, mental, and emotional level and allow you customize the movements to suit you.
Here are some potential adjustments that might be beneficial:
– In the first movement, prop your knees higher or lower. You definitely want your spine and pelvis neutral AND you want your back to be able to relax. If you feel as though your back continues to hold, try propping higher. If you feel a release, try removing some height and see how that feels.
– If table top doesn’t work your knees or wrists, sit on a chair for your twist. Try to distribute the twist along your spine, just as I cue from table top.
– In the final standing position, you could keep your feel parallel instead of staggering them. You want to feel balanced before you bend to the side, and you want your low back to feel good as you move through the side bend.
These movements can work together or individually. Pick and choose based on which you love, which do the best job, and how much time you have. Next steps would be to notice how quickly the tension returns and the circumstances around its return. If you have questions or would like to take a deeper look into your unique situation, schedule a yoga therapy session at https://www.tealcenter.com.
