20 Minute Deep Stretch Yoga for Low Back is another deep and relaxing stretch from SaraBethYoga. I did this practice after completing more active mobility workout from Mark Lauren. I am not suffering from any low back pain, but this did a nice job stretching out my spine. The first parts of #5 below (propped bridge pose) were more uncomfortable than I expected them to be, but Sara said that discomfort is okay as long as you are not in pain so I just dealt with the discomfort. Occasionally smaller videos appear in the upper right hand corner of the screen, showing easier modifications.
Equipment: fitness mat and bolster.
- Start laying on your back, knees bent and pulled into chest, hands holding calves, rocking gently side to side; stop rocking and just hold this position
- Still on back, extend one leg straight on mat, other knee is bent, hands still grasping calf to pull it into chest
- Lying spinal twist (both knees are bent and twisted to one side, hand is on top knee, holding it down, other arm is extended to side on floor and you are looking toward extended arm)
- Figure 4 stretch
- Propped bridge pose (bolster is under glutes and low back); open knees with soles of feet together into butterfly pose; extend legs straight; extend both legs to ceiling; extend arms overhead on floor; let legs fall closer to to body, keeping legs straight; bend knees and let bent knees fall into chest
- Still on back, knees bent and feet on floor, bolster is moved so it is under knees, extend arms overhead and relax in this position