Setubandhasana Lumbar stretch

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Setubandhasana Lumbar stretch

Supine

  • Lie down on the back with the legs, feet and knees together.
  • Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
  • Close the eyes.

Stage 1 ( Setubandhasana breathing)

I. Starting position 

  • Lie supine with your legs together and hands by the side of the body.
  • Fold both legs and place the heels on the ground close to the buttocks.

II. Practice

  • While breathing in raise the buttocks and the trunk up as far as is possible.
  • While breathing out slowly lower them down to the floor. This is one round. repeat five rounds.

NOTE:

  • Keep the hands on the ground throughout the practice .
  • Feel the stretch in the lower back (lumbar region) while going up and release the stretch while coming down.
  • Synchronize breathing with movement.

Stage 2 (Setubandhasana stretch)

I. Starting position

  • Same as in  stage 1

II. Practice

  • While inhaling slowly raise the buttocks and trunk up , place the hands under the waist to support the body well.
  • Then as you exhale, slowly stretch the legs forward by sliding the feet inch by inch.
  • Next while breathing in, slowly lower the buttocks and the trunk on the floor.
  • This is one round. Repeat five times.

NOTE

  • Have firm support of your waist to maintain balance.
  • In the beginning you may experience some pain in the elbows because of the weight of the body but subsequently you will get used to it.
  • When you are stretching the legs forward feel the increasing stretch in the lower back (lumbar region).
  • If it is difficult for you to practice ” Setubandhasana stretch”, practise Setubandhasana breathing only.