Are you feeling some tightness or stiffness in this area at the low back and hips? That area just above where you might be sitting on your butt stagnant all day? When you’re feeling it, take a few minutes to try these 7 poses.
No props are required to do so, just keep yourself a mat nearby to be able to do these anytime.
1. Seated Side Bend – Sit however is comfortable for your hips and lower back. Lengthen the spine, and drop the shoulders down and away from the ears. Reach the left hand out to the side and reach the right arm up and over. Roll the right shoulder back. Relax the head and shoulders. Repeat to the other side. Move with the breath to inhale up and exhale over for a few rounds.
2. Seated Spinal Twist – Sitting up tall. Bring the right hand to the left knee and left fingers back behind you. Open through the chest. Draw the low belly in. Keep the hip bones facing forward, With no rounding or slouching. Come back to center and take to the other side.
3. Cat/Cow – Come to table top, with hips over knees and shoulders over wrists. Inhale to drop the belly, lift the gaze and curl the tailbone up. Exhale to reverse and push the floor away, separating the shoulder blades. Repeat through several times, stretching into the upper, mid, and lower back.
4. Downward Dog – Find a neutral back, walk the hands forward ahead of the shoulders. Tuck the toes and lift the hips up and back. Bend the knees if needed. Maintain the length through the arms. Press the chest towards the thighs.
5. Warrior 2 – Step the left foot through between the hands. Spin the back heel parallel to the short edge of the mat. Lift up, bending into the front knee. Extending arms front and back. Reverse by bringing the right hand to the back thigh and front arm up and over.
6. Extended Side Angle – Lift up. Bringing left forearm to the front thigh and right arm up and over. Avoid slumping onto front leg.
Repeat 4 through 6 on the other side.
7. Wide-Legged Child’s Pose – Come to kneel, bring the big toes together and the knees as wide as you like. Walk the hands forward to lower forehead to mat, while pressing the hips back towards the heels.
These 7 poses come from a quick 10 minute practice I shared recently. Check it out below.