This next pose is actually a progression from cat cow into child’s pose and a low cobra. It is working on bringing just more movement into the lower part of the spine, sort of breaking up tension in the soas and a little bit in the hamstrings. As we go through this just remember to flow with your breath. Let your breath be the impetus for every movement that you make. So we start out on our hands and knees with the wrists directly under the shoulders and the knees directly under the hips with a neutral spine which means that.
You are going to try to engage your abs just enough to pull a little bit of the curve out of the lumbar spine instead of being here for our neutral spine or here so that the crown of my head and my tail bone are actually in more of the same plane. From here we start our cat cows. You are going to inhale and drop the belly toward the floor, raise the heart, think of it as raising the heart, not as necessarily looking up and you are going.
To spin the sits bones towards the ceiling all at the same time so this is your inhale which is cow and then on your exhale you are going to use the belly, you are going to pull the naval up toward the spine, bring the head and the pelvis closer together and you are going to lift the space between your shoulder blades as you exhale so inhale, cow, lifting the heart, dropping the belly, exhale, cat, engaging the belly and lifting the space between the shoulder blades, inhaling and exhaling, inhaling and exhaling. So you are going to.
Yoga for Lower Back Pain Cat Cow Yoga Pose for Lower Back Pain
Stick with these for about one minute and then when you are ready you are going to start to come into a child’s pose from your cat so if we go inhale, cow, exhale, cat, leave the fingers right where they are and just sit back on your heels to come into child’s pose, bring your forehead to the floor, keep reaching the fingertips forward as you sit your tail bone back. So this would be your full exhale all the way to this child’s pose with the arms extended and then as you inhale you’re going to just lift your gaze, look.
Between the thumbs, keep your elbows in, don’t let them come out and scoop along the floor so lay your hips down and just gently using the strength of your back, not pushing up with your arms you are going to lift the heart and then from here again keeping your elbows in you push back up to your neutral position so the whole exercise from your cat cow you are moving here and then when you are comfortable you are going exhale all the way to child’s pose, inhale all the way to cobra and come back to your neutral spot as you exhale, inhale,.