Seal your lips and stay here for 3-5 breaths-deep into your abdomen and lower back. Exhale, push your hips back towards your heels in Child’s pose-to release your lower back. Inhale, come back to centre, bring your fingers in line with your chest. Exhale, release the pose, rest your left cheek on the mat and rock your hips, a few times, from side to side. If you can, interlace your fingers at the base of your spine, draw your shoulders back even more and hold for another 2-3 breaths. Exhale, draw your shoulders back and press back through the balls of your feet. Inhale, lift your head, chest, arms and legs off the mat. LOCUSTīring your arms back by your sides-palms facing down. Repeat 3 more times on each side-moving with your breath. Inhale, lift your right arm and your left leg off the mat. Inhale, lift your left arm and your right leg off the mat. SUPERMANīring your arms up alongside your ears-palms facing down. Exhale, rock forward onto the tops of your toes, drop to your knees, release your feet, hug your elbows in close and lower all the way down to the mat.
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Seal your lips and hold the pose for up to a minute. Exhale, tuck your toes and push up to Plank.Ĭheck that your wrists are directly underneath your shoulders and separate all 10 fingers. Press the mat away from you and gently draw your arms towards each other to activate the muscles in your upper back and shoulders. Engage your abs, reach back through your heels and look down at the mat to lengthen the back of your neck. Relax any tension in your jaw and keep your core engaged. Flex your foot and point your toes straight down. Draw your abs in and try to keep your lower back level. Stay here for 2-3 breaths. Check that your back foot is no higher than hip height. Inhale, press your right heel back and extend your left arm forward-palm facing in. Look down at the mat to lengthen the back of your neck. Let’s start to strengthen your lower back with some Bird Dogs. Inhale, look up-draw your chest forward. Exhale, step back to all fours in the middle of your mat. Check that your wrists are directly underneath your shoulders and your hips are right above your knees-toes point straight back. Exhale, fold forward with a flat back into Forward Bend. Inhale, sweep your arms forward and up-reach up. Exhale, bring your hands back down by your sides. Exhale, fold. Inhale, look up, engage your abs-sweep your arms out and up, come up. Exhale, swan dive down with a flat back into Forward Fold-bend your knees and bring your fingertips to the mat. Inhale, come half way up with a flat back-hands can come to your shins. Inhale, sweep your arms out and up-look up, touch your palms together.
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Let’s warm up with a couple of Half Sun Salutations. Take a few slow, even breaths, in and out through your nose. Close your eyes.īring your attention to your breath. Stand at the top of your mat with your feet hip-width apart, toes pointing forward. Press evenly into the centre of your heels, the base of your big toes and the base of your little toes. Gently engage your abs and lengthen all the way up your spine and neck to the top of your head. Draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your sides-palms face inwards, fingers soft. Relax your jaw and the muscles in your face. YOGA SEQUENCE TO RELIEVE LOWER BACK PAIN MOUNTAIN Depending on the severity of your pain, you may need to build up incrementally to the stronger postures. If practicing any of these poses causes you pain, please let me know-as I may be able to offer a modification or alternative. Unfortunately, this may require a lot of patience. Our objective is to build muscular endurance, without over-efforting, straining or injuring yourself. There is a sweet spot and it’s important that you find it.
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Calibrating your level of effort is crucial. This 15-minute sequence is designed to strengthen and stabilise the core-the abs, obliques, lower back and hip flexors-to alleviate both chronic and temporary lower back pain. One factor commonly at play in lower back pain is a lack of stability in the core-the muscles that work together to support the lumbar spine.