Quick relief (1–2 minutes)
Do this now
- Sit hips back toward heels.
- Rest forehead down (pillow is fine).
- Take 6 slow breaths with long exhales.
Keep it comfortable
- No sharp hip or knee pain
- Add pillows if you feel strained
Detailed guide
Goal
Ease lower-back tension by letting the hips and spine soften while you slow your breathing.
Indications
- Morning stiffness
- Desk-tightness
When not to use
- Sharp pain, new injury, or symptoms that worsen as you settle into the position
- Knee pain with kneeling (use padding or skip)
Steps
- Start on hands and knees.
- Bring hips back toward heels. Let your chest lower toward the floor.
- Reach arms forward or rest them by your sides — choose what feels more comfortable.
- Rest forehead on the mat (or on a pillow/stacked hands).
- Take 5–8 slow breaths, aiming for long, relaxed exhales.
How it should feel
- A gentle stretch in the back, hips, or sides of the ribs
- A sense of “letting go,” not forcing range
If you feel pinching in the low back or sharp pain in the hips, come out and adjust.
Cues
- Soften shoulders
- Long exhales
Mistakes
- Holding breath
- Forcing hips down
Progression / Regression
Make it easier
- Place a pillow under your belly/chest
- Put a folded towel behind knees or under ankles
- Widen knees for more room
Make it stronger (still gentle)
- Add side reaches: walk hands to the right for 2–3 breaths, then left
Dosage
- 5–8 breaths (or 45–90 seconds)
- 1–3 rounds as needed
