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A Zenbody practice · Nº 28

Lower back on the mat

For whenever it fits. For your lower back, with nothing that loads it.

9 movements · about 7 minutes · floor · no equipment

The sequence

1
Pelvic Rocks
30s
2
Knees-to-Chest
30s
3
Spinal Twist
45s left
4
Spinal Twist
45s right
5
Lying Figure Four
45s left
6
Lying Figure Four
45s right
7
Happy Baby
45s
8
Pelvic Rocks
45s
9
Legs Up the Wall
60s

The movements

Pelvic Rocks, floor position

Pelvic Rocks

30s

Flatten your lower back, then arch it a little.

  1. Lie on your back with your knees bent and your feet flat, arms by your sides.
  2. Breathe out and press your lower back gently into the floor, so your hips tip up toward you.
  3. Breathe in and let it lift away, so there is a small arch under your back.
  4. Keep rocking between the two, one breath for each.

Easier: Rest your calves on a chair or the sofa and rock from there. Just the pressing half, if the arch feels like too much.

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.

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

Ankle reset

Balance work, not just stretching.

about 7 min · 11 movements · standing

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 12 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 6 min · 10 movements · standing to kneeling to floor

All 30 practices

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Lower back on the mat · 7 min