Steps to Correct a Flat Lower Back | Wai Lana

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1

Increase Awareness & Release Tension

Respiración abdominal 2

Respiración abdominal 3

Masaje del sacro

Estiramiento del gato

Postura del bebé

Estiramiento alternando piernas

Estira los isquiotibiales

These gentle exercises increase awareness of your posture and are the first step toward correcting muscle imbalances that may be the cause of a flat lower back. Consistent practice also addresses a stooped posture and will make standing for long periods more comfortable.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Check with your doctor

If you have degenerative disc disease, disc fracture, osteoporosis, or another condition that may cause a loss of space between the vertebrae, these exercises may not correct your flat lower back. Please ask your doctor whether these exercises are safe for you.

Practice often

For best results, as you follow each step, practice the individual techniques as often as possible without causing strain, ideally at least once per day. When you have more time, add the longer session, or do the individual techniques and the session on alternate days.

Be patient

Postural improvements can take 6 to 24 months to become permanent.

Find your sitting bones

Sit on a firm chair and place the pads of your fingers under your buttocks to feel the round sitting bones. Try to sit with your weight evenly spread over both sitting bones, without tucking your pelvis or leaning back on your buttocks. Sitting evenly on the center of each sitting bone will tilt your pelvis slightly forward, bringing a natural arch into the lower back.

Yoga Props

You'll need these yoga props for all the steps in this prescription.

Wai Lana Mini Yoga Ball
Yoga block

2

Move Your Hips & Stretch Your Spine

Respiración abdominal 4

La montaña

Estiramiento de la langosta

Postura ecuestre

La cumbre

Control postural sentado

Estiramiento de muslos de pie

When the pelvis chronically tilts backward, the chest and shoulders slump forward. So one aspect of correcting a flat lower back is to bring a tucked-under pelvis into a more neutral position. This frees your chest and spine so you can lift and realign them over your hips.

3

Core Strength & Posture Realignment

Masaje abdominal sobre pelota

Respiración torácica 1

Respiración completa de yoga 1

Estiramiento de cobra

Puente inclinado dinámico 2

Postura de Vishnu

Once you start the process of stretching and releasing the muscle tension that has held your body in a certain position for a long time, it’s important to strengthen this improved posture. This will prevent you from slipping back into old habits. This step focuses on strengthening the muscles needed for ideal pelvic alignment, while continuing to work on pelvic mobility. You’ll lift and lengthen your spine, strengthen your core, and improve your breathing.

Keep going

As you work on changing your habitual posture, you are also remodeling the various tissues in the body, which takes time. For best results, after you have completed the courses in this step, don't stop. Continue to practice the techniques, sessions and multi-day courses recommended throughout this prescription.