Folded Legs Lumber Stretch : Type 1 and Type 2

Position : Supine Posture

Practice :

• Lie down on your back with legs together and hands spread sideways at shoulder level.
• Palms are placed firmly pressed on the ground.
• Fold the right leg at the knee, placing the right ankle by the side of the left knee and inhale.
• While exhaling slowly move the right knee to the right side towards the floor, as far as comfortable and simultaneously turn the head to the left as far as you can.
• While inhaling raise the right knee up and turn the head back to the center.
• While exhaling move the right knee to the left towards the floor and simultaneously turn the head to the right.
• while inhaling bring back the right knee and the head to the center.
• This is one round, repeat 5 rounds.
• Repeat the same practice on the left side i.e., with the left leg folded and right leg straight on the floor.

Type - 2 ( with both legs )

• Repeat as in Type - 1 with both legs folded.                                             

Note  ( For both stages ) :

• While practising with single leg folded, the leg that is straight should remain undisturbed and remain perpendicular to the ground.
• Synchronize knee movement with breathing.
• Let the shoulders be firm on the ground, do not lift them during the practice.
• Be aware and concentrate on the lumbar region throughout the practice.
• While lowering the knee or knees towards right or left, feel the stretch in the lumbar region.
• You may feel the stretch in the lumbar region much more in stage II then stage I.
• With continued practice, you will be able to perceive the stretch better with lesser pain.