Start with a seated twist.
This pose stabilizes the lower back, especially the lumbar spine. You can do this pose not only as part of your practice but at any time during the day.
Sit cross-legged on the floor. You can sit in lotus position or simply in Turkish. It is important that the spine is straightened, but at the same time the posture is comfortable.
Twist to the right side with your left palm on the outside of your right thigh. You can straighten your right hand and place your palm on the floor behind your back to stabilize the position. Hold this position, remembering to breathe. You can stretch your hips slightly in the opposite direction to strengthen the twist.
Repeat on the other side.
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