15 minutes
Posted by Rainbow6 on December 8th, 2010If I had a quarter for every time someone requests back poses in class…(I would be doing exactly what I am now, but with more frequent spa vacations…:) )
I was reminded again of just how helpful yoga can be when we’re dealing with back pain and tightness. I had several new clients start class this week and some familiar faces return after taking the summer off and just seeing their restful and somewhat amazed faces that the last hour in class was really exactly what they needed.
But, most of us don’t have time to do an hour of yoga everyday. Here are my favorite back stretches that only take about 15 minutes. Enjoy and let me know what you think.
Begin lying on your back with your feet flat on the floor, legs bent. Check in and see how this feels. If you’re feeling discomfort or pain, you might try placing a soft blanket (not too high – maybe an inch or less) underneath your back.
(2 minutes) Breathing: Try about 6 full breaths – breathing from the belly, diaphragm and chest.
(2 minutes) Next, as you exhale gently press your low back towards the floor for Pelvic Tilt. Continue to move with your breath: inhale to release and exhale to tilt. Repeat 8-10 times.
(1 minute) Knees to chest: Holding on behind your thighs, gently draw the knees into the chest. You might rock side to side or hold here.
(2 minutes) Cat/Cow: Gently move to one side and come up to all 4?s (hands and knees on the floor). Be sure and check your alignment, making sure your hands are under the shoulders and knees under the hips. You can have starfish or jazz hands here or fists. As you inhale, allow the belly to sink, draw the shoulders down and back and lift the sternum forward (Cow). As you exhale, reverse the motion, drawing the belly up, rounding the back and drawing your chin toward the chest. Continue this movement slowly for about 6-8 breaths.
(2 minutes) Spinal Balance: Coming back to a neutral spine, extend your right leg and left arm away from your center. You don’t have to lift the leg up – just away from you. Inhale as you lengthen out and exhale to release back to the floor. Continue to engage your core muscles during this pose and make sure you’re lifting opposite arm and leg. If you feel unsteady, you might try focusing on extending one leg at a time and leaving the hands on the floor. Continue these slow movements for 6-8 breaths.
(2 minutes) Modified Plank – Child’s Pose Flow: From all 4?s walk your hands out one hand’s length ahead of the shoulders and shift the hips forward from the hips (Modified Plank). As you exhale, leave your hands there and rest back into Child’s Pose. (If Child’s pose is uncomfortable on your knees, only shift back towards the heels to the point that does feel fine). Continue to move with your breath: inhale to Modified Plank and exhale to Child’s Pose for 6 breaths and rest in child’s pose.
(2 minutes) Legs up in a Strap:
From Child’s pose, lift up and come back down to your back, Knees to Chest. With a strap, scarf or towel, place your feet in the middle of the strap and lengthen the legs up toward the ceiling. The legs can be bent or straight, but continue to draw your tailbone towards the floor. Your feet can be together or hip-width apart. Continue to hold this pose and breathe for 4-6 breaths.
(2 minutes) Relaxation: Find a comfortable spot on the floor with bent or straight legs to be still and tune into your breath.
