My focus for the week in my evening and Sunday classes was forward bending, something that can be very challenging to do safely and effectively if your back muscles and the backs of your legs are tight. The same tightnesses that make bending forward hard can also make sitting upright for an extended period extremely uncomfortable. This week, I thought I’d offer you a short practice to help you relieve your back after a long day’s work.

Tiny Practice: Back Relief

You will need:

  • A comfortable stretch of floor to lie down on
  • Something to support your head
  • A yoga belt or a tie
  • 10-15 minutes

1. Constructive Rest

  • Lie on your back with your knees bent and your feet flat on the floor. Have something under your head—a book, blanket, or pillow—that will allow your neck to release.
  • Stay here for three to five minutes letting all your muscles soften.

2. Ankle To Knee Stretch

  • From the above position, bring your right ankle to your left thigh just above your knee.
  • Gently pull your left thigh in to stretch out your right buttock and outer thigh.
  • If you’re unable to reach your left leg, you can wrap the belt around it and pull that in instead.
  • Hold for 30 seconds and repeat on the other side.

3. Hamstring Stretch

  • From your reclined Constructive Rest Position, put your belt around your right foot and reach your right leg up to stretch out the back of your thigh.
  • Hold on to the belt close to your foot so your upper back can widen as well.
  • Hold for 30 seconds and repeat on the other side.

4. Reclined Twist

  • From your reclined Constructive Rest Position, draw your knees into your chest and release them to your right for a supported twist.
  • If releasing your thighs all the way to the floor is too intense, place a pillow or a folded blanket underneath them.
  • Hold for 30 seconds and repeat on the other side.

5. Constructive Rest

  • Return to Constructive Rest position and spend 3-5 more minutes softening and expanding.
  • Roll over onto one side and press yourself up.
  • Enjoy the rest of your day.

If you try the practice, let me know how it went, either via email or before/after one of my classes this week!

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