For Kids, Teens and Adults the Gentle Snake
By Susan Helene Kramer Shuchi
Its never too early or too late to take care of the lower back: this sequence is for all ages.
The pose strengthens the lower back and the abdominal muscles through a series of stretching, contracting, holding, relaxing repetitions as follows:
Lie on back, bend knees, wrap arms around knees and pull knees toward body, hold for a breath in and a breath out. Release arms and stretch out in corpse pose (as in photo of boy just below).
You can do the Preparation first or begin here:
Lie on back. Stretch legs out, then, flex knees with soles of
feet firmly planted on floor. Rest arms alongside of body on floor (as in the 2
photos with flexed knees).
Press lower spine below waist to floor or firm surface.
Bending the knees allows this position.
Allow upper back to remain relaxed.
Holding this position, take a deep breath and slowly release it.
Then breathe in your natural rhythmic pattern.
Contract (suck in) abdominal muscles while pressing the lower back into the floor.
Hold position a few seconds, then relax muscles for a few seconds.
Breathe in while contracting abdominal muscles and breathe out when relaxing.
Repeat entire sequence.
Copyright 2002-2013 Susan Helene Kramer - Shuchi
Page updated August 15, 2013