This sequence is a doozie for the lower back—loosening up the spine and stretching the hips, calves, hamstrings and lower back.
We begin with Box Breathing, which is a technique you can use to focus your mind—if you’re stressed or before competition—and finish with a calming Progressive Muscle Relaxation exercise.
LEVEL
- Beginner
OBJECTIVES
- Loosen up the spine and hips.
- Stretch the calves and hamstrings.
- Relieve lower back pain.
- Calm and focus the mind.
KEY POSES
EQUIPMENT
- Mat
- Block (optional for sitting cross-legged)
TIME OF DAY
- Morning or evening
TIP
- If you have lower back disc issues, you can swap Head-To-Knee for Reclining Hand-To Toe with a strap or a standing hamstring stretch.
