Folded legs lumbar stretch

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Folded legs lumbar stretch

Stage 1 (Single leg folded)

Starting position

  • Lie down on your back with the legs together and hands spread sideways at shoulder level.
  • Palms are placedĀ  facing the floor firmly.
  • Fold the right leg at the knee, placing the right ankle by the side of the left knee. Breathe in.

Practice

  • While breathing out, slowly move the right knee to the right side towards the floor, as far as comfortable and simultaneously turn the head to the left as far as possible.
  • Then, while breathing in, raise the right knee up and turn the head back to the centre.
  • Now, while breathing out, move the right knee to the left towards the floor and simultaneously turn the head to the right.
  • While breathing in, bring back the right knee and head to the starting position (i.e. to the centre).
  • This is one round. Practice five rounds.
  • Repeat the same on the left side i.e. with the left leg folded and right leg straight on the floor.

NOTE:

  • The straight leg should not be disturbed and the feet should be placed at right angle to the ground.
  • If necessary, use the hand to place the knee on the floor.

Stage 2 ( Both legs folded)

Starting positionĀ 

  • Same as in stage 1, except that here both legs are folded at the knees and the heels are placed on the floor and as close as possible to the buttocks. Breathe in.

Practice

  • While breathing out, lower both the knees together to the right towards the floor as far as comfortable and simultaneously, turn the head to the left.
  • Then, while breathing in, raise the knees up and bring the head to the centre.
  • While breathing out, lower both the knees to the left towards the floor and turn the head to the right.
  • While breathing in, bring the head and knees back to the starting position.
  • This is one round. Practice five rounds.

NOTE:

For both stages

  • Synchronize breathing with the knee movement.
  • Shoulders need to be placed firmly on the ground; do not lift them during the practice.
  • Focus your awareness on the lower back (lumbar region throughout the practice.
  • While lowering the knee or knees towards right or left, feel a stretch in the lumbar region.
  • You should feel that stretch in the lower back (lumbar region) be more in case of stage 2.
  • With continued practice, you will be able to perceive the stretch better.