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

Stronger variations

a. Repeat points 1–7, except lifting both legs at

the same time (Figure 6.23). You can put your

hands flat underneath your front hip bones

(Figure 6.24).

b. Bend both knees, feet in dorsiflexion; repeat

points 2–7, lifting both bent legs at the same

time (Figure 6.25). If this exercise is performed

correctly, the knees do not move far from the

floor.

Exercise 1.13: Stick on four roots

Aims: strengthening the lumbar spine, balance.

1. Start with a modified four-point kneeling
   position; knees and feet are together, elbows
   bent, elbows underneath your shoulder joints
   and lower arms parallel. If necessary, rest your
   elbows on a folded blanket.
   2. Stretch one leg backwards at a time, knees
   away from the floor; only the toes touch the
   floor; your legs, trunk, and head are in a line
   (Figure 6.26).
   3. Keep your buttocks firm and slightly suck your
   lower abdomen in.
   4. Hold for 1–3 breaths.
   5. Keeping your elbows and shoulders the same,
   lower your knees to the floor, one at a time. If
   your hands are moving closer together, use a
   brick or book in between them.
   6. Perform points 2–5 3–5 times; for the
   repetitions change the order in which you
   stretch the left and right leg backwards, and the
   order in which you lower your knees at the end.
   7. To finish stay in the modified four-point kneeling
   position for a few breaths; bring your buttocks
   onto your heels or a folded blanket (exercise 1.9,
   Figure 6.16), relax for a few breaths.

Stronger variation

1. Start as described in points 1–3, shown in
   Figure 6.26.


2. Maintaining the neutral lumbopelvic position,
   through a balanced activity of buttock and
   abdominal muscles, lift your right leg only as
   long as the hips stay on the same level and there
   is no rotation (Figure 6.27).

Figure 6.23

Figure 6.24

Figure 6.25

Figure 6.26

Figure 6.27