A single yoga class does not address back problems. This sequence focuses on a few basic poses that can help with different principles. For example, maintaining the natural curves and shape of the spine. To improve mobility in the lower back and hips, we also work on core strength and hip openings to increase hip flexibility. A belt, blanket and a block are all good tools.
Pose of Reclined Hand to Big Foot (variation a).
With your legs extended, lie on your back. Your right knee should be pressed into your chest. Extend your right heel towards your ceiling by bringing your right knee to your chest. Press your left thigh towards the ceiling while extending your left heel through the right heel. Relax your hands around your calf, and breathe deeply into the stretch.
Pose of Reclined Hand to Big Foot (variation B)
Rotate your leg so that the knee and toes face to the right. Keep your left hip and thigh down while you lower your leg. Externally rotate the inner right leg and align your heel with the shoulder joint.
Thread the needle pose (or Figure 4)
Place the sole of your foot on the ground by bending your left knee. Bend your right knee and flex your right foot. Cross your ankle over your left thigh, with the ankle bone on the outer side. Grab your left foot, and wrap your fingers around your right thigh. Your left knee should be pointing in your direction. At the same time, you should press the right knee away. Keep your hips straight, and the tailbone lengthened.
Place your left foot on a flat surface and slowly unwind your right leg to get out of the previous position. Place the left foot on the ground, and the right foot will be next to your left. To shift your hips slightly to the left, press into the feet and stretch your arms to the sides. Then, twist your knees gently to the right by bringing both knees towards the right.
A dog that is downward facing
Take a position at the table and then do Downward Facing Dog. Place your hands on the floor and wrap the outer, upper arms around the neck. Take a few deep, long breaths and press back the top of your thighs.
Plank for the forearm
Lower onto your hands and knees. Keep your lower belly in place and extend one leg forward, then the other. Then, bring your feet to the ground. Keep your hips down and extend your chest forward.
Standing with your feet straight, place your right leg behind you and bend your front right knee to touch the ankle. Next, step forward, bringing the left leg towards the ball of the left foot. Try raising your arms to align your upper arms with your ears. Draw the lower belly and lower ribs to prevent the lower back from arching.
Twisted monkey pose
Lower your left knee to the ground and place both hands on the inner right calf. Keep the right foot slightly forward and ensure that the right knee tracks the direction of your toes. The left palm should be on the ground. Now, turn your torso towards the right. Reach the right arm back and point the thumb upwards. Next, bend your left knee and grab the top of your left foot with your right hand.
The pose of a child
In a kneeling position, place your belly on your thighs and lower your buttocks towards the ground. Place your arms parallel to your torso on the ground, palms facing upward, and then release your shoulders towards the floor. Place your forehead on the ground and let your back expand as you in-breath.