BeYoga Online Studio
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Hatha Yoga
Lower Back Relief
Carla's note
Six minutes for the lower back, starting lying down. Pelvic tilts and bridge mobilise the spine vertebra by vertebra, followed by knees to the chest, the reclined butterfly and gentle twists with the legs crossed. Rocking on the spine massages the whole back, then seated twists and the chin to the chest release the neck. It finishes with downward dog, the knee to the wrist to open the hips and Balasana with the knees wide.Carla Gonçalves
The practice, step by step
- 1Lying down: pelvic tilts, bridge and knees to the chest
- 2Reclined twists and rocking on the spine
- 3Seated twists, downward dog, hip opener and child's pose
If it is your first time
A folded blanket under the head and small movements. If anything hurts, it is best to stop.
If you already practise
Hold the bridge for a few breaths and stay longer in the hip opener.
What you need
- mat
- blanket (optional)
About Hatha Yoga
Hatha holds the poses for longer, with attention to alignment and breath. It is the foundation of everything else: less rhythm, more listening.
