Yoga Pose for Strengthening Lower Back
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:
Part
1.
Preparation:
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).
To begin:
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.
Part
2.
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.
The back strengthening pose is included in these ebooks:
Yoga for All Kids, and Gentle Yoga and Meditation for Adults
Apple users, these ebooks
are available through your iTunes account for iPad
and iPod
PC users click covers
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Copyright 2002-2013 Susan Helene Kramer - Shuchi
Page updated August 15, 2013
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