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. Hold for 1–3 breaths.


4. Come back to the starting position (point 1).


5. Lift your left leg as described in points 2 and
   3, then come back to the modified four-point
   kneeling starting position.


6. Perform points 2–5 3–5 times.


7. To finish come back to the modified four-point
   kneeling position; bring your buttocks onto
   your heels or on a folded blanket (exercise 1.9,
   Figure 6.16) and relax for a few breaths.

Exercise 1.14: Four-point kneeling –

variations

Aims: integrating lumbar stability and balance,

coordinating and synchronizing arm and leg

movements.

1. Kneel on a folded blanket to have a soft support
   for your knees and enough height so that the
   back is nearly horizontal; the knees are hip width
   apart and the thighs are perpendicular; the lower
   legs are parallel and the tops of the feet are
   on the floor with the toes pointing backwards;
   put your hands on the floor with the wrists
   underneath your shoulder joints (Figure 6.28).


2. Adjust the neutral lumbopelvic position.


3. Maintaining this neutral position, with the left
   thigh perpendicular to the floor and the arms
   unchanged, stretch your right leg backwards,
   with the foot in dorsiflexion; the toes are
   pointing towards the floor; the height of the leg
   does not matter, but the stability of the lumbar
   spine and the position of the left thigh and the

arms are important; particularly watch that your

left elbow does not bend (Figure 6.29).

4. Hold the position up to 3 breaths, as long as you
   can maintain the neutral lumbopelvic position
   and breathe normally.


5. Come back to the starting position (point 1).


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


7. Perform both sides 2–3 times.


8. To finish bring your buttocks onto your heels
   or on a folded blanket (exercise 1.9, Figure
   6.16) and relax for a few breaths.

Hint

To improve awareness of the lumbopelvic position

a partner can put her hands on the iliac crests or a

sandbag can be placed on the lumbar area (Figure

6.30). Your partner can give you verbal feedback.

You will feel whether the sandbag changes position

and its weight distribution. Keep the pelvis stable so

that the sandbag does not move.

Refined work

1. Kneel on a folded blanket to have a soft support
   for your knees and enough height so that your
   back is nearly horizontal; the knees are hip

Figure 6.29

Figure 6.30

Figure 6.28