Welcome to this three-minute low back stretch.
We'll begin in child's pose,
Sitting hips to heels,
Folding over the legs and extending the arms out in front of you.
Take a few deep grounding breaths here.
Slowly pressing up to a tabletop position,
Finding Cat and Cal.
Inhaling,
Arching through the spine,
Exhale to round and press the ground away.
From here,
Create a C shape with your spine,
Taking the hips to the right and looking over the right shoulder.
And switch over to the left.
Returning to center,
Pressing the ground away into a cat all the way back to a child's pose.
Gently press your way up,
Making your way down to your back and squeeze the knees and towards the chest.
Option to lift the head and neck off of the mat,
Tucking forehead in towards your knees.
Gently rocking side to side.
Bring your hands on top of your knees and draw circles with the knees in one direction and then the other,
Finding a gentle massage for your low back here.
Supine twist.
Take your arms out to the side and drop your knees over to the right.
Gaze over your left shoulder.
And when you're ready,
Switch sides.
Knees to the left,
Gaze over the right.
Slowly press your way back up to an easy seat.
Inhale,
Both hands reach high.
Exhale them down to your heart center.
Thank you for joining me.
