BeYoga Online Studio
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Stretching Yoga
Releasing Lower Back Tension
Carla's note
Six minutes lying on your back, focused on the lumbar region. The posterior pelvic tilt, contracting the glutes and abdominals, reduces lumbar lordosis and mobilises the lumbosacral junction without axial load. Knees to the chest and a gentle twist stretch the erector spinae and quadratus lumborum. It closes by rolling and unrolling the spine, vertebra by vertebra, up to a seated position.Carla Gonçalves
The practice, step by step
- 1Lying down, pelvic tilts contracting the glutes and abdominals
- 2Knees to the chest and a gentle twist
- 3Roll and unroll the spine up to sitting
If it is your first time
Feet close to the buttocks and small movements. If a twist feels uncomfortable, a bolster between the knees helps.
If you already practise
Time each movement with the breath out and repeat the sequence twice.
What you need
- mat
About Stretching Yoga
Short stretching and mobility practices for specific areas: back, neck, hips, legs. To do every day, even without a mat.
