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Step 1
Try the bridge pose. Lie on your back with the feet flat on the floor and about shoulder width apart. Arms are down at your sides with the palms facing the floor. Without lifting the hips arch your low back off the floor enough that you can slide your hands underneath your back. Again your buttocks remain on the floor. Then press the back flat down into a pelvic tilt. As you exhale begin to lift the buttocks and low back off the floor vertebrae by vertebrae coming up as high as you feel comfortable. If you are able lift up so that just your shoulder blades, neck and head are on the floor. Your arms remain on the floor for support. Press into the heels of the feet and squeeze the knees together. Focus on tightening the buttocks muscles as you lift. Then on the inhale lower yourself back down vertebrae by vertebrae. As you come into contact with the floor arch your back again so you rock the pelvis forward and back as you lift in and out of bridge pose. Repeat eight to 12 times. Remember to focus on squeezing the buttocks and the heels of the foot into the floor to strengthen and engage the leg and back muscles.
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Step 2
Attempt the prone opposite arm and leg lift. Lie on your stomach with the hands extended overhead and palms facing the floor. Place your chin or forehead on the floor to avoid compressing the neck. Tighten your abdominal muscles, squeeze your buttocks muscles and on the exhale lift your right hand and arm and left foot and leg completely off the floor. Focus on lengthening the body by reaching forward with the hand and back with the foot. Then inhale and lower down. Repeat with the left arm and right leg. Repeat for eight to 12 repetitions. Remember to focus on tightening the abdominal muscles and buttocks muscles to avoid back injury. If this bothers your back try placing a towel or cushion under your hip bones. This will decrease the amount the back arches. Eventually as the muscles strengthen you should be able to remove the towel.
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Step 3
Practice modified down facing boat pose. Lie on your stomach with the arms down at your sides and palms facing the floor. Place your chin or forehead on the floor to avoid compressing the neck. Tighten your abdominal muscles, squeeze your buttocks muscles and on the exhale lift both arms, both legs, your chest, shoulders and head off the floor. Continue to gaze down at the floor to avoid compressing and hurting the neck. Then inhale and lower down. Remember to focus on tightening the abdominal muscles and buttocks muscles to avoid back injury. If this bothers your back try placing a towel or cushion under your hip bones. This will decrease the amount the back arches. Eventually as the muscles strengthen you should be able to remove the towel.
