Basic exercises for relaxation of the back

The following asanas help strengthen the back muscles and remove stiffness from the spine.

Caution: Raise your hips slowly and make sure you don't come down with a jerk.

Exercise 1

Exercise 1

• Lie on your back with your arms by your side and palms facing down
• Bend your legs and place both your feet apart
• Press your palms down and slowly raise your hips
• Hold this position for 30 seconds, breathing normally
• Slowly lower your hips to the ground.

Exercise 2

Exercise 2

• Repeat the first three steps from Exercise 1
• Place your hands below the hips to support them
• Raise one leg vertically
• Hold this position for 15 - 30 seconds, breathing normally
• Slowly lower your leg and hips to the ground
• Repeat with the other side.

Exercise 3

Exercise 3

• Repeat Exercise 2
• After raising one leg, use one hand to support the hip and straighten the other, as shown
• Hold the position for 15-30 seconds, breathing normally
• Slowly lower your arm, leg and hips to ground
• Repeat with the other side.

Exercise 4

Exercise 4

• Lie on back with your arms by your side and palms facing down
• Bend your legs and place your feet apart
• Support your waist with both your hands and slowly raise your back and hips
• Stretch out one leg with the sole facing the floor
• Stretch out the other leg, as shown
• Hold the position for 30 seconds, breathing normally
• Slowly bend your legs back one-by-one. Lower your hands and your hips, and then straighten the legs.