Advanced asanas for the back

Yesterday we looked at postures that twisted the upper spine. Today, in our last article on the back, we look at asanas that twist and stretch the spine and lower back.  These improve blood circulation and tone the spinal nerves. They stretch the stomach muscles and improve digestion and massage internal organs like the kidneys and spleen. They also create a mild stretch and tone the hamstrings.

Caution: People with severe back conditions should avoid these postures.

Exercise 1

•  Lie flat on your back, legs together, arms spread out, palms down
•  Stretch the toes forward
•  Hold 10-30 seconds, breathing normal
•  Relax the toes.

Exercise 2

•   Lie flat on back with arms stretched out, palms down
•  Bend one leg, place foot on other knee
•  Gently twisting the spine, drop upright knee towards floor. Keep both shoulders on floor and look in opposite direction
•  Hold 10-30 seconds, breathing normal
•  Repeat other side.

Exercise 3

•  Lie flat on back, arms stretched out
•  Raise one leg up, keeping knee
straight
•  Keeping both shoulders on ground, lower leg across the body towards floor. Hold the toes and look in opposite direction
•  Hold 10-30 seconds, breathing normal
•  Repeat other side.

Exercise 4

•  Lie on back, arms stretched out, knees bent, shoulder-width apart
•  Gently twisting spine, take the knees sideways to the floor. Look in opposite direction
•  Hold 10-30 seconds, breathing normal
•  Repeat other side.