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. Prepare a blanket or soft mat for support for
   your elbow and knee.


4. Lie on your right side; with the help of your left
   hand raise your upper trunk to bring your right
   elbow underneath your shoulder, with the right
   palm facing the floor, fingers pointing forwards;
   the left arm lies on the left side of the trunk.


5. Bend your right knee 90° so that it remains
   underneath the left knee and the lower leg is
   pointing backwards.


6. With an exhalation lift your pelvis so that the left
   leg, left hip, and left side of the trunk are in one line.


7. Stretch your left arm perpendicular in line with
   the shoulder girdle.


8. Abduct your left leg rhythmically 3–5 times;
   before abducting the leg, the foot touches the
   floor; after the last go, hold the left abducted
   leg for a few breaths.


9. With an exhalation bring the left foot and the hip
   back onto the floor; stay there for 1–2 breaths.


10. Perform points 4–7 once or twice.


11. Lie on your right side; adjust your right arm so
    that the head can rest on it.


12. Turn on your left side and repeat points 2–8.


13. Lie on your left side; adjust your left arm so that
    your head can rest on it.


14. To finish bend both knees, push yourself up with
    your right hand from the floor and sit cross-
    legged or with straight legs for a few breaths.

Exercise 1.12: Baby back-bends

Aims: mobilizing the lumbar spine into back- bending,

strengthening and relaxing the lumbar area.

1. Lie comfortably on your stomach, with your
   arms besides your trunk and palms facing the
   ceiling; if you need a soft support for your hip
   bones, use a folded blanket underneath your
   abdomen; support your forehead with a small
   pillow or folded towel so that your nose is free
   and your neck is relaxed.


2. Slightly pull your lower abdomen inwards, so
   gently that you can continue normal breathing.


3. Feel your groins moving towards the floor.


4. Maintaining the slight contraction of your lower
   abdomen, lift your right leg with an exhalation;
   the knee is straight and the foot is in dorsiflexion
   (Figure 6.22).


5. Hold for 2–3 breaths; as soon as you loosen
   the slight contraction of the lower abdomen,
   lower the leg so that you can get this action
   again.


6. With an exhalation bring the leg down; feel the
   relaxation in your lumbar area and relax your
   abdomen.


7. Stay relaxed for 1–2 breaths.


8. Repeat points 2–7 for the left leg.


9. Perform the whole cycle up to 5 times, but only
   as long as you can breathe naturally.


10. After the last go stretch your right arm besides
    your head; supporting yourself with your left hand,
    turn on your right side with your right arm under
    your head; bend both knees; stay comfortably
    lying on this side for a few breaths. While pushing
    yourself up to a sitting position with the left hand,
    let your left foot move away from you freely. If
    you prefer finishing on the left side, turn on your
    left side in the same way.

Figure 6.22

Figure 6.21