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A Zenbody practice · Nº 6

Lower back

For whenever it fits. Gentle work for the lower back, moving the spine both ways.

9 movements · about 7 minutes · kneeling to floor · no equipment

The sequence

1
Cat-Cow
30s
2
Knees-to-Chest
30s
3
Downward Dog
30s
4
Upward Dog
30s
5
Spinal Twist
60s left
6
Spinal Twist
60s right
7
Lying Figure Four
60s left
8
Lying Figure Four
60s right
9
Child's Pose
45s

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.

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.

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.

Upward Dog, floor position

Upward Dog

30s

Chest forward and up. Shoulders away from your ears.

  1. Lie face down, hands beside your ribs.
  2. Press into your hands and straighten your arms, lifting your chest.
  3. Draw your shoulders back and down.
  4. Keep your legs active and your gaze forward.
Where you feel itFront of the hipsAbdomenChest

Easier: Stay on your forearms for a lower version.

Spinal Twist, floor position

Spinal Twist

60s 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

60s 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.

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.

More practices

Open hips

Opens up the hips, standing first, then the floor.

about 9 min · 10 movements · standing to kneeling to floor

Feet and calves

Works the calves at different angles, then the feet and toes.

about 10 min · 12 movements · standing to kneeling

Tech neck relief

The longer neck session, with time for every angle.

about 7 min · 10 movements · standing

All twenty practices

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Lower back · 7 min