Twisting the trunk provides immediate relief from stiffness on the lower back. Here is a simple technique that will also help your hips and legs.
METHOD:
☞ Lie with your face down on a mat
☞ Stretch the toes back and tighten the buttocks and calf muscles
☞ Stretch both hands forward
☞ Rest the forehead on the mat
☞ Flex the elbows, place the palms by the side of the forehead
☞ Press the palms and turn slightly to the right side
☞ Gently move the right leg to the left side
☞ Stretch the right leg, pull the kneecap and stretch the toes towards the knee
☞ Press the palms and slowly raise the trunk and neck
☞ Straighten the arms, open the shoulders
☞ Stretch the neck, and bend back
☞ As you inhale, the abdominal cavity should expand
☞ As you exhale slowly, the abdominal cavity should contract
☞ Stay for around 30 seconds
☞ Slowly come down and change side
☞ Repeat and relax