Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

1. Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine 1. Basic exercises for the lumbar spine1. Basic exercises for the lumbar spine

Refined work

Resting your arms besides your body on the floor,

follow points 2–10 without controlling the lower

abdomen with the fingertips.

Exercise 1.2: Abdominal strength

Aims: gentle strengthening of the abdominal muscles,

stabilizing the lumbar spine.

1. Lie on your back with your hips and knees
   bent; rest your head so that your neck is
   relaxed, if necessary on a pillow; hold the knees
   close towards the chest so that the back is
   comfortable on the floor; feel your lumbar area
   long and broad (Figure 6.1).


2. Without changing the position of your pelvis,
   lower your right leg as you exhale until the sole
   of the foot touches the floor (Figure 6.2); you

can feel the position of your lower back with

your hands, while you lower your leg.

3. Keep the foot on the floor while you inhale; if
   necessary you can keep it there for 1–2 breaths.


4. With another inhalation bring the leg back to the
   starting position, without changing the position
   of the pelvis.


5. Perform points 2–4 3–5 times.


6. Repeat points 2–5 for the left leg.


7. Lower your right leg towards the floor in
   three sections: breathing out, lower one-third,
   breathing in, pause; breathing out, lower the
   second third, breathing in, pause; breathing
   out, lower the last third, put the foot on the
   floor, then pause for 1–2 breaths. Control the
   position of your lower back with your hands.


8. With an inhalation bring the leg back to the
   starting position.


9. Perform points 7 and 8 twice.


10. Repeat points 7–9 for your left leg.


11. Finish in the knee hug position (Figure 6.4) for
    a few breaths. Feel the softness in the abdomen
    and lumbar area.

Variation

You can also move the leg in three sections while

lifting it from the floor.

Stronger variations

Variation a

1. Lie on your back with your hips and knees bent;
   hold the knees close towards the chest so that
   the back rests comfortably on the floor (Figure
   6.1). Maintain this contact of the pelvis with
   the floor throughout the exercise.


2. Keeping the pelvic position stable and the throat
   and shoulders relaxed, lower both legs as you
   exhale until the soles of your feet touch the
   floor. Stay there while you inhale; if necessary
   wait for 1–2 breaths. If the pelvis starts tilting
   while you lower your legs, stop and reverse the
   movement.

Figure 6.1

Figure 6.2