Allow your head to hang down. Touch the floor with Yoga towel your hands, gently retracting your upper arms into the shoulder joints while stretching your hands forward Yoga towel .
Breathe deeply and soften inside. When you are ready to come out of the pose, reach your chest forward as you raise your torso. This back bend strengthens the back of the legs and the hips as well as the muscles along the spine, while extending the hips and torso. Here the hip capsule and hamstrings are strongly stretched, while the back is well-protectedfrom strain.
Intermediate Lumbar Poses Like the Standing Lunge with Wall, this pose stretches the iliopsoas muscle, which is often involved with lumbar stiffness. The chair helps with balance.