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

Exercise 1.5: Knee hug side-bending

variation

Aims: mobilizing the lumbar spine into side-bending,

balancing the trunk muscles.

1. Start with the knee hug position; hold the
   knees close towards your chest so that the
   back is comfortable on the floor; a brick or
   pad between your knees may be useful
   to position the hips and knees
   (Figure 6.4).


2. Bring your arms down in line with your
   shoulder girdle, with the palms facing the floor.
   You may also like to try this with your palms
   facing the ceiling, as shown in exercise 1.4
   (Figure 6.5).


3. Keep your lower legs horizontal while
   moving your knees away from the chest as
   long as you can keep your pelvis stable; only
   go as far as the thighs are perpendicular to
   the floor.


4. Exhaling, slowly swing your lower legs towards
   the right, so that the left hip slides away from
   the lower ribs; this is side-bending the lumbar
   spine (Figure 6.7).


5. Inhaling, move the lower legs back to the
   center.


6. Repeat points 4 and 5 to the left.


7. Perform points 4–6 5–10 times.


8. Relax in the knee hug position for a few breaths;
   let your abdomen be soft.

Exercise 1.6: Roll the back

Aims: mobilizing the lumbar spine into flexion,

strengthening the front aspects.

1. Sit with your hips and knees bent, the soles of
   your feet on the floor (Figure 6.8).


2. Lean back on your hands (Figure 6.9), then on
   your elbows.


3. Tilting your pelvis backwards, lower the back of
   your pelvis onto the floor as you exhale.


4. Lower your lumbar spine to the floor, one
   segment at a time.


5. To finish the exercise lie on your back with the
   pelvis and lumbar spine in neutral position; rest
   for a few breaths (Figure 6.10).


6. Turn to one side (whichever is more comfortable)
   and sit; repeat points 1–6 once.

Figure 6.7

Figure 6.8

Figure 6.9

Figure 6.10