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Yoga for back |
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Start |
Lie on back. bend knees, grasp knee of one leg and pull to chest. Slide other leg to straighten it. Lift head if possible.
Repeat on other side.
Do both legs at the same time and lift head. |
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Hamstring stretch |
Strap under one foot. Hold and straighten that leg. Gently pull strap to lift leg to 90. Straightens hamstring. Hold. Gradually extend time.
THEN drop strap |
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Half happy baby |
Lift left knee up. Hold big toe of right foot pull towards you. Straighten left leg onto floor for more.
THEN |
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Figure 4 |
Left knee up still. Rest right foot on left knee. Grasp both hands behind left thigh and draw left knee towards you bringing right foot with it. For more reach further down to shin of left leg. |
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Straighten leg gently. repeat 2,3,4 on other side. |
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Bridge |
Feet flat on floor. Hands straight out on floor above head. Lift hips then lower gently. |
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Tabletop |
Fingers facing forward, fingers spread. Slide right foot back toes on the ground. lift foot off the floor (6 to 8 eaches) to straighten leg. For more extend opposite arm. Hold.
Repeat on other side. then 3 to 4 reps. |
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Child rest |
Squat on heels, knees on floor in front of body. lower forehead to floor |
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Squat |
Knees apart. Arms inside knees. Hands together praying, fingers facing upwards. Hold. |
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Twist |
Sit cross legged, hands on knees. Twist right starting from base. reach towards upper knee with opposite hand. Hold.
Cross legs the other way when doing other side. |
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