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Pat Henry Iyender Yoga: Week 4

This week we look at exercises for the lower back

Exercise 1 Revolved Head to Knee

Slide the left leg out 45 degrees and pull the right foot in close to the hips. Place the left palm up on the left leg. Inhale, raising the right arm towards the ceiling.

Exhale and reach the left fingers to the toes and the right fingers to the left wall, bringing the right arm over the ear with the shoulder rolled back.

Breathe and hold. Repeat for 2-4 breaths.

Slowly inhale the torso back up.

Exercise 2 Seated Twist

Cross the right foot over the left leg. Wrap the right arm around the right knee. Press the hips down and reach the crown up.

Exhale and reach the left arm behind your back, twisting the spine and looking over the shoulder.

Breathe and hold. Repeat for 3-6 breaths.

Exercise 3 Forward Bend

Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.

Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.

Breathe and hold. Repeat for 3-6 breaths.