Zenbody The practices Get the app

A Zenbody practice · Nº 6

Lower back

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

12 movements · about 7 minutes · standing to kneeling to floor · no equipment

The sequence

1
Standing Side Bend
30s left
2
Standing Side Bend
30s right
3
Cat-Cow
30s
4
Thread the Needle
30s left
5
Thread the Needle
30s right
6
Knees-to-Chest
30s
7
Downward Dog
30s
8
Spinal Twist
45s left
9
Spinal Twist
45s right
10
Lying Figure Four
45s left
11
Lying Figure Four
45s right
12
Child's Pose
45s

The movements

Standing Side Bend, standing position

Standing Side Bend

30s each side

Reach up and over. Long, not far.

  1. Stand tall, feet about hip width apart.
  2. Reach one arm overhead, the other hand resting on your hip.
  3. Lean up and over to the side until the whole flank feels long.
  4. Keep both feet heavy and your chest facing forward.
Where you feel itSide of the waistAlong the ribs

Easier: Slide the lower hand down your thigh for support. Works seated on a chair, one arm overhead.

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.

Thread the Needle, kneeling position

Thread the Needle

45s each side

Slide the arm through, palm up. Rest that shoulder down.

  1. Start on your hands and knees, wrists under your shoulders and knees under your hips.
  2. Slide one arm under your chest toward the other side, palm up.
  3. Lower that shoulder and the side of your head to the floor.
  4. Keep your hips over your knees and let your upper back turn.
Where you feel itBetween the shoulder bladesBack of the lower shoulderAlong the upper back

Easier: Rest your head on a cushion or a folded towel. Fold a blanket under your knees. Stop with the shoulder above the floor and turn only as far as is easy.

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.

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.

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 7 min · 10 movements · standing to kneeling to floor

Feet and calves

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

about 8 min · 12 movements · standing to kneeling

Tech neck relief

The longer neck session, with time for every angle.

about 6 min · 10 movements · standing

All 38 practices

Zenbody

Take this with you

Zenbody picks the practice, holds the timer, and remembers where you left off. All you do is follow along.

Get Zenbody on the App Store
Lower back · 7 min