Lower Back · 12 min
Gentle spinal decompression and core reactivation to take load off the lumbar spine.
Why this session
A vest sits weight on the shoulders and pulls the lumbar into extension. Add running boots and you get a lumbar that's constantly braced. This sequence lengthens, then re-stabilizes.
Balasana
Knees wide, big toes together, hips back to the heels. Forehead down, arms extended.
beginner cuePlace a rolled blanket between hips and heels if it's tight.
Marjaryasana / Bitilasana
On all fours. Inhale drop the belly and gaze up; exhale round the spine.
beginner cueMove slowly, one vertebra at a time. Keep the movement in the spine, not the arms.
Salamba Bhujangasana
Lie on your belly, forearms on the mat, elbows under shoulders.
beginner cueKeep the elbows well in front of the shoulders to soften the low back.
Apanasana
On your back, hug both knees into the chest. Rock gently side to side.
beginner cueHold the backs of the thighs if the knees are sensitive.
Setu Bandhasana
On your back, feet hip-width, heels close to sit bones. Lift the hips.
beginner cuePlace a block under the sacrum for a supported version.
On your back, knees to chest, drop both knees to the right. Arms wide.
beginner cueSupport the knees with a pillow.
Repeat to the left.
beginner cueSame as before.
Viparita Karani
Sit sideways next to a wall, swing the legs up, lie back. Arms rest wide.
beginner cueScoot back if the hamstrings feel tight — hips don't need to touch the wall.