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. Bend your knees, keeping the feet parallel and
   one foot length away from the buttocks; knees
   and feet are at the same distance; the arms
   are beside your trunk, the palms are facing the
   ceiling; the pelvis is lying in a neutral position.


4. Maintaining the pelvis in a neutral position, lift
   it with an exhalation, contracting the buttock
   muscles.


5. Maintaining the alignment of your hips (you
   may like to control them with your hands), lift
   your right leg as you exhale, bringing the knee
   towards your chest (Figure 6.33).


6. Hold for 1–3 breaths, then bring the right leg
   back to the starting position.


7. Repeat points 5 and 6 for the left leg.


8. While coming down with an exhalation, feel
   your lumbar spine like a necklace coming to the
   floor one pearl after another.


9. Perform points 4–8 3–5 times.


10. After the last go lie on your back for a few
    breaths and feel the relaxation in your lumbar
    and abdominal area; knees either bent or straight.

Variation to train coordination, synchronization,

and stamina

Lift alternately the right and left leg rhythmically,

gradually increasing speed.

Variation b

1. Lie on your back.


2. Keep your throat relaxed throughout the
   following sequence.
   3. Bend your knees, keeping the feet parallel
   and one foot length away from the buttocks;
   hold a brick between your knees; knees and feet
   are at the same distance; the arms are beside
   your trunk, the palms are facing the ceiling; the
   pelvis is lying in a neutral position.
   4. Maintaining the neutral lumbopelvic position, lift
   your pelvis, contracting the buttock muscles.
   5. With an exhalation lift your right leg straight,
   nearly horizontally; the foot is in dorsiflexion,
   slightly relaxed (Figure 6.34).
   6. Hold for 1–3 breaths, then bring the leg back to
   the starting position.
   7. Repeat points 5 and 6 for the left leg.
   8. While coming down, feel your lumbar spine like
   a necklace coming to the floor one pearl after
   another.
   9. Perform points 4–8 3–5 times.
   10. After the last go lie on your back for a few
   breaths and feel the relaxation in your lumbar
   and abdominal area; knees either bent or straight.

Variation c

1. Lie on your back.


2. Keep your throat relaxed throughout the
   following sequence.


3. Bend your knees, keeping the feet parallel and
   one foot length away from the buttocks; knees
   and feet are at the same distance; the arms
   are beside your trunk, the palms are facing the
   ceiling; the pelvis is lying in a neutral position.

Figure 6.34

Figure 6.33