I've been working out a lot lately, and my back is suffering. I've been dealing with a little bit of sciatica issues, as well, which I know is so common among us, so I figured I'd put together a little sequence that may help to alleviate the pain. As always, move within a pain-free range, and breathe lots.
1. Rag doll pose - Keep a little micro-bend in the knees and let the whole upper body be heavy. Breathe here for 5 - 10 breaths.
2. Low lunge - Press the hips forward and lift the heart to keep a nice, long arch in the spine. Breathe 5 - 7 breaths here.
3. Knees to chest - Grab opposite elbows and pull the knees in. As you do this, see if you can energetically press your tailbone down toward the ground. Stay here for as many breaths as you like.
4. Happy baby pose - Pull the knees in toward the armpits and breathe into the inner thighs. Stay here for 5 - 10 breaths. (Avoid these common mistakes in happy baby.)
5. Reclined frog pose - A great relief for tight hips (often the culprit for back issues), you'll want to see if you can let you legs totally relax and feel that they're being pulled by gravity and the weight of your arms.