Back Line: a warm-up for your back and legs

Beginner 5 poses

Stretch and strength for the back of the body on five levels, from a standing fold to Bridge Pose

A flow for the back of the body: calves, hamstrings, glutes and the muscles along the spine. Two forward folds stretch this line, Locust and Bridge strengthen it, and stretching keeps trading places with effort. The level is beginner. With disc bulges or herniations in the lower back, fold with bent knees and a straight back.

Expecting mothers should pass on this round because of the pose on the belly. In Bridge, look straight up and don't turn your head.

  1. Standing Forward Fold Standing Forward Fold 1
  2. Downward-Facing Dog Downward-Facing Dog 2
  3. Locust Pose Locust Pose 3
  4. Seated Forward Fold Seated Forward Fold 4
  5. Bridge Pose Bridge Pose 5

Why this order

The round travels down through five levels from top to bottom. From a standing forward fold you move into Downward-Facing Dog, then lie on your belly for Locust. Next you sit and fold over your legs, and at the end you lie on your back and lift your hips into Bridge.

Almost every transition takes two breaths, because the levels change so often. After the last round, rock on your back hugging your knees, and if you have osteoporosis, roll to your side to come up. If you want to hold the poses longer, look at the back sequence with holds.

Cautions

  • High blood pressure (Standing Forward Fold, Locust Pose)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Lumbar disc herniation (Locust Pose, Seated Forward Fold)
  • Pregnancy (Locust Pose)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Neck injuries (Bridge Pose)
  • Flare-up of lower back pain (Bridge Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.