Corpse:
Lie flat on your back in a relaxed
position, arms resting at your sides,
palms down, and legs lying naturally,
with knees turned out slightly. If it
hurts your back to have your knees
turned outward, do this pose with knees
bent, feet flat on the floor. Breathe in
and out for a few seconds while allowing
any tension to leave the body.
Cat
Stretch: Start out on your hands and
knees with a flat back. Your hands
should be directly under your shoulders
with fingers spread. Knees should be
directly under the hips. Head is held
loosely so that you are looking at the
floor between your hands. Inhale, and as
you exhale, arch your back toward the
ceiling, tuck your chin in to your chest
so that you are looking at your navel,
and tuck your tailbone underneath. Hold,
then release back into your original
position.
Wind
Releasing Pole: Lie flat on your back as
in Corpse pose. As you inhale, bend your
knee, place your hands right below the
knee, and draw your leg towards your
chest. Your left leg should remain flat
on the floor. Exhale and bring your
forehead up to touch your knee. Inhale,
and then as you exhale, return to your
original position. Repeat with the other
leg.
Sage
Twist: Warning for this pose—it involves
twisting your back, so you should take
particular care not to twist too far or
you risk aggravating any existing back
pain. This should be a gentle stretch;
twist just as far as is comfortable. Sit
on the floor with both legs out in front
of you. Bend your right knee, lift your
right leg over your left, and place your
right foot on the floor next to your
left knee. Sitting with spine straight,
place your left elbow on the right side
of your right knee. Bend your left arm
so that your left fingertips are
touching your right hip, while at the
same time, twisting to look over your
right shoulder. This is where you need
to be careful not to twist too far. Hold
for a few seconds, release, and repeat
on the opposite side.
Palm Tree:
Stand with feet facing forward, arms at
your sides, weight distributed evenly on
both feet. Raise both arms over your
head, interlock your fingers, and turn
your hands so that your palms are facing
upward. Next, place your palms on your
head and turn your head so that you are
looking slightly upward. Stretch your
arms upwards, and at the same time, come
up onto your toes if you can do so
without pain. Stretch your entire body
upward and hold, if you can. Some people
have difficulty balancing during this
pose, so just do the stretching parts if
you need to.
Fish Pose:
Lie on your back with knees bent and
arms at your side. Arch your back as far
as you comfortably can and raise it off
the ground by pushing the floor with
your elbows. If you can, tilt your head
backwards and rest the crown of your
head on the floor. Breathe deeply from
the diaphragm and hold pose for one
minute if you can.
LOCUST:
Lie face down with arms at the side,
palms down, and elbows slightly bent
with fingers pointing towards the feet.
Raise your legs and thighs as high off
the ground as possible without causing
your back any pain. Hold for one second
and repeat up to twelve times. This can
be a vigorous exercise so you must take
care to strain already injured muscles.
Bending
Forward Pose: Stand up straight with
feet together and arms hanging loosely
along your sides. Breathe in deeply and
raise your arms straight above your
head. While breathing out, bend forward
and touch your toes if you can. If you
can’t reach your toes, grab hold of your
ankles or calves. To complete the pose,
you should touch your head to your
knees, but this may be too difficult for
many who suffer from lower back pain.
Your movements during this pose should
be smooth, not jerky.
