SIGN UP FOR MY **FREE** 7 DAY “HIPS DON’T LIE” PROGRAM TO IMPROVE HIP FLEXIBILITY!   


Yoga can be a great tool for those of us who chronically suffer from lower back pain. Whether they are brought on by injury or overuse, they can really put a damper in our practice and our daily routines. Here are some restorative postures to help you alleviate some of that pain at home. Remember to always consult your physician first!
1. Child’s Pose – Balasana
Bring the big toes together to touch and don’t let the knees be any wider than hip width distance apart. Having the knees too wide apart can give you a great stretch through the inner groin but it can also cause pinching in the lower back. Rest your chest over your thighs and let your arms rest by your sides, shoulders supported by your knees. Let your forehead rest on the ground or prop yourself up on a block or bolster. Take deep breaths into the abdomen and into the lower back.
2. Reclined Knee to Chest – Apanasana
Keep one knee bent with the sole of the foot down onto the mat and pull the other knee into the chest. Maybe sway that knee from side to side to massage the lower back while making sure that head and shoulders stay down on the mat. Take a few breaths and switch sides.
3. Lying Spinal Twist – Jathara Parivartanasana
Shift your hips a few inches to the left before dropping both knees over towards the right. Keep your left shoulderblade grounded into the earth. Place a block under your knee if it is floating off of the ground and causing discomfort. Twists are the gold mine of lower back pain relief! Stay here and send your breath directly into the area that feels tense and sore. Keep collarbones shining towards the sky and relax from the lower belly and down. Switch sides when ready.
4. Supported Corpse Pose – Savasana
Come into Savasana in a more supportive way by placing blocks or a bolster underneath the knees. Straight legs can cause a lot of pressure on the lower back espeially if the area is already aggravated. For even more support, keep both feet flat on the earth, knees bent and leaning in towards each other.

Remember to not push yourself or do anything that does not feel comfortable. Take the time to heal, listen to your body and give yourself the gift of rest.

Namaste
Kassandra
☮ Website: http://www.yogawithkassandra.com
☮ Facebook: https://www.facebook.com/kryoga
☮ Instagram: https://www.instagram.com/yoga_with_kassandra



Yoga with Kassandra – Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

#1 ONLINE YIN & VINYASA YOGA CLASSES

RECENT POSTS

7 Beginner Yoga Stretches to Unwind Before Bed

7 Beginner Yoga Stretches to Unwind Before Bed

Do you find yourself tossing and turning and feeling aches as you try to get to sleep? Or is your brain running on a hamster wheel of thoughts unable to shut off to get some shut eye? Take 10 minutes to stretch and breathe before bedtime. This is a quick and easy...

From Root to Crown (NEW Chakra Based 🙏 Yoga Challenge)

From Root to Crown (NEW Chakra Based 🙏 Yoga Challenge)

Hey Yogis, Are you feeling stuck? Maybe you're feeling some resistance in your mind or body? Or maybe you are just feeling all out of whack, and in need of getting balance back in your life? The Energy Balance 📅 July Calendar is here for you! These 31 classes will...

Yin & Affirmations for Healing

Yin & Affirmations for Healing

If you are in need of healing - be it mental, physical, or emotional, some time on your mat may be just the thing you need. Let this sequence be a place to find some solace and support. Each asana is paired with an affirmation. Internally repeat these positive...