Lower Back 2

Instructions

• Start on your hands and knees in the tabletop position.
• Align your wrists under your shoulders and your knees under your hips.
• Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
• Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

• Move slowly between the poses, coordinating each movement with your breath.

Modifications

• If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

Abdomen, Lower Back, Neck, Spine, Upper Back

Instructions

• Start lying on your stomach with your legs extended and your hands under your shoulders.
• Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
• Lift your chest, relax your shoulders, and look slightly upward.

Tips

• Only the tops of your feet and your palms should be touching the floor.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, keep your thighs on the floor.

Benefits

Abdomen, Chest, Psoas, Spine

Instructions

• Start on your hands and knees in a tabletop position.
• Widen your knees and bring your big toes together so they're touching.
• Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
• Relax your hips and rest your forehead on the floor.

Tips

• Walk your fingertips forward to increase the stretch.
• Allow your chest to sink towards the floor.

Modifications

• For less intensity, don't spread your knees as wide.
• If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

Ankles, Feet, Hips, Lower Back, Shins, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet with your hands and gently press your knees towards the floor.

Tips

• Pull your feet up and push your knees down with your elbows to deepen the stretch.
• Keep your back straight and avoid rounding your spine.

Modifications

• If your knees are high off the ground, place cushions under your thighs for support.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Groin, Hips

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Cross one leg over the other, placing your foot on the floor outside of your opposite thigh.
• Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
• Continue to rotate your torso and turn your head to look behind you.

Tips

• Lengthen your spine and keep your back straight.

Benefits

Chest, Glutes, Hips, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Extend your arms overhead to lengthen your spine.
• Hinge at your hips and reach forward to grab your toes.

Tips

• Keep your back flat and avoid rounding your spine.

Modifications

• If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
• Keep a slight bend in your knees if you have tight hamstrings.

Benefits

Calves, Hamstrings, Lower Back, Shoulders, Spine, Upper Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and place your foot flat on the floor.
• Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
• Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

• Keep your shoulders flat on the floor.

Modifications

• If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

Chest, Glutes, IT Band, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend one knee and draw it towards your chest, holding your shin with both hands.
• Gently pull your knee closer to your chest while keeping your other leg straight.

Tips

• Relax your head and neck on the floor.
• Keep your hips square and your lower back pressed into the floor.

Modifications

• If you can't reach your shin, pull on your thigh or use a towel around your knee.

Benefits

Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Lift your feet off the floor to bring your knees towards your armpits.
• Grasp the outer edges of your feet with your hands and gently pull your knees towards the floor.

Tips

• Keep your lower back pressed into the floor.
• Relax your shoulders and neck.

Modifications

• If you can't reach your feet, hold onto your ankles or calves instead.

Benefits

Glutes, Groin, Hamstrings, Hips, Lower Back