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A Zenbody practice · Nº 27

Evening lower back

For the end of the day. Long holds for the lower back, at the end of the day.

12 movements · about 10 minutes · kneeling to floor · no equipment

The sequence

1
Cat-Cow
30s
2
Downward Dog
30s
3
Child's Pose
45s
4
Knees-to-Chest
30s
5
Spinal Twist
60s* left
6
Spinal Twist
60s* right
7
Lying Figure Four
60s* left
8
Lying Figure Four
60s* right
9
Happy Baby
60s
10
Lying Hamstring
60s left
11
Lying Hamstring
60s right
12
Legs Up the Wall
60s

The movements

Cat-Cow, kneeling position

Cat-Cow

30s

Round up slow, then let the belly sink.

  1. Start on your hands and knees, wrists under your shoulders, knees under your hips.
  2. Breathe out and round your back up toward the ceiling, letting your head hang.
  3. Breathe in and let your belly sink, lifting your chest and tailbone.
  4. Keep moving between the two shapes, one breath for each.

Easier: Fold a blanket or towel under your knees. Take the weight on your fists if your wrists complain. You can do the same wave seated, hands on your knees.

Downward Dog, floor position

Downward Dog

30s

Hips high. Chest toward your thighs.

  1. Start on hands and knees, hands under your shoulders.
  2. Tuck your toes and lift your hips up and back.
  3. Press the floor away and let your chest drift toward your thighs.
  4. Pedal your heels or hold them still — either works.
Where you feel itBacks of the legsCalvesShoulders

Easier: Hands on a chair seat or wall for a standing version.

Child's Pose, floor position

Child's Pose

45s

Let everything settle. Breathe into your back.

  1. Kneel with your big toes together, knees as wide as feels good.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead down.
  4. Stay, and let your breath move your back ribs.
Where you feel itLower backHips

Easier: Rest your forehead on stacked fists or a pillow if it doesn't reach the floor.

Knees-to-Chest, floor position

Knees-to-Chest

30s

Hug both knees in. Let your low back settle.

  1. Lie on your back with your legs extended.
  2. Draw both knees in toward your chest.
  3. Wrap your arms around your shins and hold.
  4. Let your low back soften into the floor.
Where you feel itLower back

Easier: Hug one knee at a time if both together is too much.

Spinal Twist, floor position

Spinal Twist

45s each side

Knees fall one way, arms the other.

  1. Lie on your back and draw both knees in.
  2. Let both knees fall to one side.
  3. Open your arms wide and rest them on the floor.
  4. Turn your head the opposite way if that feels good on your neck.
Where you feel itLower backOutside of the hipChest

Easier: Stack a pillow between the knees, or keep the feet on the floor and drop the knees only partway.

Lying Figure Four, floor position

Lying Figure Four

45s each side

Ankle over knee. Pull the back thigh in.

  1. Lie on your back with both knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee.
  3. Reach through the gap and hold the back of the standing thigh.
  4. Draw that leg toward you until you feel the top hip open.
Where you feel itOutside of the top hipGlute

Easier: Press the crossed knee gently away instead of pulling the thigh in, or do it seated on a chair.

Happy Baby, floor position

Happy Baby

45s

Hold behind your thighs. Let your knees fall wide.

  1. Lie on your back and draw your knees toward your chest.
  2. Reach between your legs and hold the backs of your thighs.
  3. Let your knees fall open toward your armpits.
  4. Rock gently side to side if it feels good.
Where you feel itInner thighsHips

Easier: One leg at a time is fine, with the other foot resting on the floor. For more, hold your ankles or the outside edges of your feet, tailbone still heavy.

Lying Hamstring, floor position

Lying Hamstring

60s each side

Lie back. One leg up, held behind the thigh.

  1. Lie on your back with both knees bent and your feet on the floor.
  2. Lift one leg and hold behind the thigh, or loop a strap around the foot.
  3. Straighten that leg toward the ceiling as far as is comfortable.
  4. Draw it gently toward you and let your head and shoulders stay down.
Where you feel itBack of the thighBehind the knee

Easier: Use a strap, a belt or a towel around the foot. Keep the lifted knee bent and hold behind the calf instead.

Legs Up the Wall, floor position

Legs Up the Wall

60s

Legs up, arms wide. Nothing to do here.

  1. Sit with one hip against a wall, then swing your legs up as you lie back.
  2. Scoot your hips as close to the wall as is comfortable.
  3. Let your arms rest wide, palms up.
  4. Stay still and let your breath slow down.

Easier: Move your hips further from the wall, or bend the knees over a chair seat instead.

More practices

Wind down

Slow stretches, all lying down, for the end of the day.

about 7 min · 7 movements · floor

Floor hips

Deep, slow hip work, all of it on the floor.

about 11 min · 13 movements · seated to floor

Floor hamstrings

The backs of the legs, seated and lying down.

about 11 min · 13 movements · floor

All 30 practices

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Evening lower back · 10 min