4. Child’s Pose:

child's pose stretch

Child’s Pose is a great stretch not just for yoga enthusiasts. If you find the stretch too intense, you can place a pillow under your stomach to reduce the stretch on your lower back muscles. You can also use a pillow or a rolled-up towel under your knees for added cushioning. Other yoga poses, like cat/cow stretch, seated forward fold, and downward and upward facing dog, can also help stretch your lower back muscles.

How to:

  1. Begin on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips.
  2. Bring your big toes together and widen your knees to hip-width apart.
  3. Shift your weight back, resting your sit bones on your heels.
  4. Walk your hands forward and lower your chest onto your thighs.
  5. Lower your forehead to the floor, resting your elbows, forearms, and palms on the floor in front of you. Alternatively, stack your hands under your forehead for neck support.
  6. Take slow, deep breaths, focusing on expanding the back of your body on inhales and releasing into the mat on exhales.
  7. Hold the pose for 10 breath cycles. If you feel any discomfort, adjust the position by placing a pillow or towel under your forehead or knees.

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