Yoga Stretches With Bita
Stretches for releasing hips and easing lower back pain
1
Start on your hands and knees - do some slow cat cows
2
After a few, ease into a downward dog
3
Flow down bending arms and legs as needed from down dogs to planks
4
After a few, hike your right foot up between your hands
5
Stretch same arm up and try lowering elbow down to the ground - then back to down dog
6
Down dog to the other side. Do the same with left leg
7
Run through the stretch with left foot forward, stretching and releasing the other side
8
Now do it again with the back knee straight. Stretch both arms up stretching each side
9
...then back to downward dog
10
Now repeat that straight leg sequence with left leg forward
11
Back to down dog, then knees down to a little child’s pose
12
Stay in child’s pose as long as you need, then widen knees and walk arms to the side
13
Walk hands over to each side stretching long and forward as you go
14
Stretch back up into a down dog and walk feet and hands closer, knees bent as needed
15
Stretch hamstrings with bent legs, raise hands up to shins or knees and straighten legs, release back down with bent knees
16
Slowly roll up and stand tall
17
Grab a wrist, pull straight up, then over to the opposite side
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Repeat on the other side
19
Pull and stretch to each side a few times
20
Sweep it down...
21
For a sun salutation and Namaste
22
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