Cobra Pose:
4 times to each leg

From the lying cobra position with palms facing down, slowly bend one leg up while lifting the head and neck up simultaneously. Then slowly release the pose back to a lying cobra.

Do this for 4 times, and then switch sides.

Relax:
2-minutes

8. Relaxation:

Distribute your weight evenly, allowing your hands, shoulder blades, pelvis, hips, all symmetrically contact the ground. Feel the sense of your natural curves, noting where you naturally contact the ground and where you naturally don’t. Those with low back pain frequently are unable to have the low back contact the ground.

Rest and observe for a minimum of 2 minutes TOP

Later leg bend:
6X's per leg

9. Lateral Leg Bend:

Lie on one side with your lower leg bent slightly behind you, and the upper leg straight over on top. Focus on aligning your body straight so that you hip bones are on top of each other, and not tilted. You lower arm should be relaxed straight out over your head, while the upper arm rests in front of your body. TOP

Lateral Leg Raise
6 X's per leg

10. Lateral Leg Raise:

From this same position with your arms stabilizing your torso, inhale and raise the upper leg slightly towards the air. Feel the stretch of your upper leg as you inhale. As you exhale, slowly drop your lower leg back to the starting position.

Repeat 6 times alternating legs. TOP

Relax:
2-minutes
 

11. Repeat Relaxation Pose
 for another 2 minutes  TOP

Neutral Cat:

Repeat this sequence: Neutral—Purring
—Neutral—Angry—Neutral 
3 times.

12. Neutral Cat:

While on all fours, feel the weight of you torso supported on your hand and legs and feet. Lengthen your body from your head to your tailbone. As you breath, feel the stretch along each of your vertebrae from head to tail. Make sure to keep your head and your entire spine along one stretched line.   BACK | NEXT

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