Leg Stretch – Time-out for an Achey Back

Do you need a time-out from your busy day? Just 5 or 6 minutes to chill and clear your mind? Here’s a simple sweet stretch that also helps to relax an achey back!

Leg Stretch is one of the best things we can do for low back pain!

You will need:
A blanket, yoga mat or just a soft carpet
A strap – bathrobe tie, yoga or martial arts strap, or in a pinch, a couple of men’s ties knotted together
– For extra sweetness, a small pillow or folded towel

Me in Leg Stretch edited

How to do Leg Stretch:
Lie on your back on your blanket or mat or carpet with your knees bent. A small pillow or towel under the neck feels really nice and helps to relax any tension in the neck and jaw. Take a few minutes just to deepen the breath.

Then, bring your knees to your chest. You can have one hand to each knee, or you can interlace fingers, or you can have your strap or tie around your knees. Let the shoulders soften, and breathe into every space in the lungs.

After a few deep breaths, bring the feet to Earth, extending the right leg. Inhale, and slowly bring the straight leg toward the upper body. At the top of the lift, flex the foot, and Exhale, slowly releasing leg to Earth. After a few rounds, bring your strap or tie to the ball of your foot. It helps to set a gentle timer here, so you don’t keep looking at the clock! Set it for at least 2 minutes, or as long as you like! Continue with your long conscious breath.

When ready, remove your strap, and slowly release right leg to Earth, then the left leg. Spend a few breaths here enjoying the release of tension and staying with your long breath. See how relaxed you can feel! Then repeat on the other side.

Extra yummy options:
– Before holding Leg Stretch, bend your knee, interlacing fingers around the thigh, and make ankle circles.
– If you can fasten your strap into a loop, it can be extra really relaxing to bring one end of the loop to the foot in the air, and the other behind the upper back, right below the shoulders. This way, the arms can just rest on the Earth. Or you can prop the leg against a wall, and let the arms relax!

Enjoy often, and please let me know how it goes!

And don’t forget to share this Tip with someone you like that you think would also benefit from TriYoga!! I look forward to seeing you in class soon!

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