This kneeling lunge works on lengthening the iliopsoas muscles which run from the lower back across the hip and onto the front of the thigh. Through prolonged sitting or poor posture or simply genetics these muscles are often so tight that they prevent the lower back from maintaining its natural curve causing a lumbar lordosis (commonly known as sway back). The bad news about a sway back is that it can lead to too much pressure on the lumbar discs which may cause nerve impingement, inflammation or ruptured discs.
Kneeling Lunge
- Kneel on the floor. If you like you can pad under your knees.
- Lean forward and bring your hands to the floor under your shoulders.
- Move your right foot to between your hands and slide your left leg back to enhance the left hip stretch. (fig.1)
- To prevent putting too much strain on the hip joint draw your thigh bones into each hip socket.
- If you would like to deepen the stretch raise your body up and bring your hands to prayer position at the heart. (fig.2) This allows the force of gravity to work more into the hip.
- Stay for 5 or more breaths and repeat to the other side.
My Tuesday class at 5 pm at the Gold Coast Australian School of Meditation and Yoga Centre at Mermaid Beach features lots of stretches and strengtheners for the lower back. It is an easy class which is enjoyed by people with special needs, those who are starting out on their yoga journey and those who just like a gentle workout.
