I am going to show you a rotation of the spine.
It is really helpful for the lower back. If you have pain or issues with the lower back,
you can hold this pose for a while and it really helps to relieve tension. First, we
will stretch the legs out straight. Roll and lie flat on your back, retracting your shoulders
inward. Let your gaze be at the ceiling. You may close your eyes and relax. Next, you are
going to draw your right knee into your chest by placing you hand at your shin area or under
your knee. Then you’ll inhale deeply and exhale. Grasp the outside of the right knee, with
the opposite or left hand. At this point inhale. While exhaling, pull the right knee over the
left leg. How far you go depends on what you hips will allow. You don’t have to go that
far. Send the right arm out, parallel with your shoulder. Look in the direction of the
extended arm. Now, hold that position for about three breaths. If you feel that you
can bring your bent right leg over a little more to the left, you may pick your hip up
and shift it over to that right side. It will drop the knee a little bit closer to the left.
Be sure to keep your shoulders down. Don’t be too concerned about how far the knee is
going, more importantly, keep your shoulders down. Take a deep breathe while you are in
that position. After about two or three breathes, bring the knee back over to the right. Then
drawn your knee back up to your chest using your hands, which are at your shins. Take
another deep breath, here. While exhaling, slide your leg all the way out, straighten
it. Change sides, draw the knee in and take a full breath. Take your opposite hand, in
this case, the right hand, and push the left knee over the right leg. Pick your hip up
a little and the knee will extend farther. It does not have to touch the floor. Press
your shoulder down, fully extend your left arm and look in the direction of that hand.
Take about one to three full breaths and hold this position. Bring the knee back and pull
it into your chest, with your hands at the shin or under the knee. Send the leg straight
out, while you are exhaling. Once again, you may repeat this two or three, times. This
stretch is great for the back and lower back pain.