Things You'll Need:
- Soft yoga mat
- Yoga block or folded blanket
-
Step 1
Begin this lower back yoga pose by sitting upright on your yoga mat with your knees bent. Hold your knees gently with your hands, moving them down your thighs as you slowly and gently roll backwards to place your back flat on the mat. If you feel tension or pain in the lower back while rolling backwards, place your palms on the mat at your sides and support your body as you roll.
-
Step 2
Push your feet flat into the mat and lift your hips. Slide a yoga block or folded blanket under your lower back. The top of the block or blanket should rest right at the top of your hip bones. If the block or blanket it uncomfortable, move it around until it feels even and doesn't cause discomfort.
-
Step 3
Roll your arms open with your palms facing up. Press your chin into your chest and relax to elongate the neck.
-
Step 4
Relax and breathe deeply into the pose, trying not to engage any muscle in your body. Allow the block or blanket to do all of the work, elongating the spaces between the vertebrae of your lower back. Hold the pose for as long as you feel necessary and repeat when you begin to feel tension building in your lower back.
