Yoga Gems: Yoga for Your Lower Back

Previously I posted a video that showed how lying over a block placed strategically in your upper back can help 'billow' out your chest and give your upper spine a new found feeling of freedom.  Well, we can do the same thing with our lower backs too!

Lots of us want to or need to free our lower backs.  The video link shows a wonderful way to help create length in your lower back to give it the freedom to move pain free. 

The poses shown should be restful.  If they do not feel restful, or if you feel any pain, then move out of them.  It is really important to get the block position right.  It needs to be on your sacrum, which is the hard bony plate that you can feel just above the crack of your own bottom (I wish I had a better way of putting it!).  Do not put the block on the lower back itself--it will feel awful and you probably will not be able to stay there. 

If you do not have a block, be creative.   A thick dictionary could do the trick.  How high you go all depends on your flexibility. Don't go too far, too fast.  Listen to your body and respect what it is telling you. 

In the video I show a progressive series of poses of increasing difficulty, culminating with a mega thigh stretch at the end!

These sorts of poses are 'gems' and I practice them nearly every day, along with the block in my upper spine.  The lower back becomes more free and length is created across the upper thighs where they meet your torso.  This is exactly the place where many of us need to stretch out to help those deep back bends. 

Be safe and enjoy your practice.  If you have any doubts, then please consult your yoga teacher and get them to have a look at you.

Happy and safe practicing!

mettha,