Rubber Yoga Mat

1.       Cobra Pose

This pose can strength back muscles and shoulders. It can help relieve stress.

DO LIKE THIS : Lying on your belly, draw your legs together “like the powerful tail of a reptile,” says Rodney, as you lengthen your legs vigorously from your pelvis to the tips of your toes. With your palms face-down next to the center of your ribcage and your elbows kept close to your sides, push down evenly with your hands and lift your chest, then belly, then pelvis off the floor. Keep your shoulders down away from your ears. Your hands and the lower part of your legs, from your lower thighs down to the tops of your feet should be the only parts of your body touching the floor. Arc your head back and look up toward the sky as you consciously lift your chest.

Focus on lengthening and opening up your spine. Most of the movement is from the chest, with the back and legs supporting the arching of your spine. “Don’t force it,” Rodney adds. “Be willing to spend time searching for the ease and articulation of your spine.”

2. Warrior

This yoga pose can develops strength, endurance, and discipline in the body and the mind.

DO LIKE THIS: Begin in Mountain Pose. Step your feet about three to four feet apart. Turn your right foot and knee outward from the top of your thigh. Your middle toe, ankle, kneecap, and center hip should be in a straight line. Turn your left foot in at a 45-degree angle.

Raise your arms to shoulder height, keeping your shoulders down, your spine extended, and your legs strong. Bend your right knee at a 90-degree angle, centering it over your middle toe. Keep your hipbones level, your spine long, and your weight evenly distributed between your legs. Don’t lean forward over your bent knee. Press into your forward heel and lengthen your spine up from your pelvis. Keep your shoulders down (don’t hunch them).Breathe for 5 to 10 evenly paced breaths.

3. Triangle Pose

This yoga pose can strength and tones the legs, hips and abs; relieves stiffness in the spine.

DO LIKE THIS: Begin in Mountain Pose. Step your feet three to four feet apart. Turn your right foot and knee outward from the top of your thigh. Turn your left foot in at a 45-degree angle and distribute your weight evenly across both legs. Inhale and raise your arms to shoulder height. Keep your shoulders down and stretch out from your core into your fingertips.

Exhale and extend your side body out over your right leg as you move your hips toward your back foot. Place your right hand on the floor next to your right foot, or on a yoga brick. Keep your back leg strongly rooted to the earth. Straighten your left arm overhead and look up toward your left hand. Breathe for 5 to 10 long, evenly paced breaths.

The following is a prescription I use to loosen, lengthen and lighten the load. They are simple, effective, and help eliminate tightness and compression in your lower back. Be sure to breathe into each of the stretches, slow and steady. The routine will take only 5 minutes.

Half Downward Facing Dog Pose – 10 breaths

Face a wall. Place your hands at the wall shoulder height and shoulder distance apart. Straighten your arms and walk back into a 90 degree position. Pull your hips back and keep your ears in line with your upper arms. Breathe into the stretching of your lower back. To come out, bend your knees and walk toward the wall.

Supported Standing Forward Bend Pose – 10 breaths

Lean against a wall. Position your feet forward, about a foot away from the wall and a little wider than hip distance apart with bent knees. Keep your hips pinned to the wall. With an inhale and a flat back, hinge your hips into a forward bend. You can bend your knees if needed. Fold your arms and hold onto your elbows to encourage traction and length at your lower back. Breathe into the releasing of your lower back. To come out, push your hands against your top thighs and with a flat back return to standing.

Supported Standing Twist – 6 breaths each side

Stand near a wall with the left side of the body parallel to the wall, one foot away and hip distance apart with your toes pointing forward. Step your right leg back to a position of ‘scissor legs.’ On an inhale, stretch your arms overhead. On an exhale, rotate your torso to the left, but don’t move your hips. Bend your elbows and touch the wall, about shoulder distance apart. Each time you inhale, grow your spine long, and when you exhale, push your hands against the wall to encourage a gentle wringing out of your spine. To come out, return to a neutral position.

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