BACK PAIN RELIEF SECRETS
Lie on the floor and bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.
Lie on your belly with your hands alongside your torso, palms up. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles.
Make sure your knees aren't wider than the width of your hips and keep your knees hip width for the duration of the pose.
Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back. Draw the tops of the shoulders away from your ears.
With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso and be sure not to stop breathing.
Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale and lie quietly for a few breaths. You can repeat the pose once or twice more.
Lie on your back on the floor with your knees bent, feet on the floor. Inhale lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands. Be sure to tuck your forearms and elbows up close to the sides of your torso.
Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.
You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.
Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze.