Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

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


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


3. With another inhalation bring both legs back to
   the starting position (point 1).


4. Perform points 2 and 3 3–5 times.


5. Lower both legs towards the floor in three
   sections: breathing out, keep your pelvis stable,
   lower one third; breathing in, pause, breathing
   out, keep your pelvis stable and lower the
   second third; breathing in, pause, breathing out,
   keep your pelvis stable and lower the last third,
   feet on the floor; then pause for 1–2 breaths.


6. With an inhalation bring the legs back to the
   starting position.


7. Perform points 5 and 6 twice.


8. To finish stay in the starting position (point 1)
   for a few breaths.

Variation b

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. Practice as described in

variation a, except that you move the legs in three

sections while lifting them off the floor.

Variation c

Perform the movements described with knees and

feet slightly apart; do the exercise 3–5 times, each

time slightly changing the distance of the knees and

feet, within a sensible range for your hips.

Variation d

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.
   Maintain this throughout the exercise.


2. Without changing the position of the pelvis
   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.


3. Maintaining the position of the pelvis slide
   your heels along the floor away from your hips
   with another exhalation, until your legs are
   straight.
   4. Inhaling again, slide your heels towards the hips,
   and bring your legs back to the starting position
   (point 1).
   5. Perform points 2–4 3–5 times.
   6. To finish lie on your back with relaxed legs
   for a few breaths; be aware of the position of
   the back of your pelvis and your lumbar spine;
   adjust your abdomen and lumbar area so that
   they are soft.

Exercise 1.3: Rhythmic relaxation

Aim: gentle mobilization of the lumbar spine.

1. Lie on your back, with your hips and knees bent
   and the soles of your feet on the floor and the
   heels one foot length away from the sitting bones.


2. Bring your pelvis into a comfortable, neutral
   position on the floor.


3. With an exhalation slightly slide away one hip
   in the direction of the same foot, then the other
   one, about 3 times during this exhalation, to
   oscillate the lumbar spine into rhythmic side-
   bending (Figure 6.3). Finish with your pelvis in
   symmetry.


4. While breathing in, stay calm.


5. Perform points 3 and 4 3–5 times.


6. Stay relaxed for a few breaths and feel the
   change in your lumbar spine.

Figure 6.3