It's important to warm up your muscles before diving into any intense stretches. Start with some gentle movements like cat-cow, spinal twists, or forward folds to get your body ready for deeper stretches.
Proper alignment is key to getting the most out of your yoga practice and avoiding injury. When practicing lower back stretches, make sure to engage your core and maintain a neutral spine.
Holding each stretch for at least 30 seconds allows your muscles to fully relax and release tension.
Both forward folds and backward bends can be beneficial for the lower back, as they stretch the muscles in different ways. Incorporating both types of stretches can help improve flexibility and reduce pain.
Not all poses will work for every body, and it's important to modify as needed to avoid injury or discomfort. Use props like blocks or blankets to make poses more accessible, and don't be afraid to ask a teacher for help.
After practicing lower back stretches, it's important to give your body time to rest and recover. End your practice with a few minutes of relaxation in Savasana or another comfortable pose. This can help reduce stress and tension in the body, and allow you to fully reap the benefits of your practice.