Learn to Breathe Correctly

• 1). Yoga teaches deep diaphragmatic breathing. As you inhale through your nose, allow your abdomen to expand. Pushing the stomach out as you inhale, allows the diaphragm muscle to drop and the lungs to fully expand.
  
  
• 2). Then, exhale through the nose and let the stomach relax. As the stomach moves in, the diaphragm moves up and pushes the air out of the lungs.
  
  
• 3). Breathing through the nose is much more efficient and relaxing for the body. It may take some practice to become comfortable with this style of breathing.
  
  

Do Spinal Twists

• 1). Lie on the floor with the knees bent and the feet flat. Bring your arms out to the side in a "T" position with the palms facing up.
  
  
• 2
  
  
  Inhale slowly. On the exhale lower both knees to the right as far as you can without hurting your back. Inhale and slowly bring the knees up.
  
  
• 3). Exhale and slowly lower both knees to the left. Go back and forth eight to twelve times. Then hold the stretch once on each side for a slow thirty second count. Take slow deep breaths. With each exhale, consciously relax the muscles of the back and hips.
  
  

Try Knee to Chest Pose

• 1
  
  
  Lie on the floor with the knees bent and the feet flat. Keeping your low back pressed flat on the floor bring your right knee into your chest. Holding underneath the knee squeeze the knee in. Do not hold on top of the knee as this can compress and hurt the joint.
  
  
• 2). Continuing to keep the low back flat, return the right foot to the floor. Repeat the same with the left knee. Go back and forth eight to twelve times.
  
  
• 3). Then hold the stretch once on each side for a slow thirty second count. Take slow deep breaths. With each exhale, consciously relax the muscles of the back and buttocks.
  
  
• 4). Keep your neck relaxed and you head on the floor or a pillow. If you find it hard to grab under your knee, wrap a towel under the knee and hold the ends of the towel with your hands.
  
  

Perform Sphinx or Cobra Pose

• 1). Lie on your stomach. Tighten your abdominal and buttocks muscles as you press your belly button and hip bones into the floor. This will engage your core muscles and help to prevent back pain. Bring your hands right under your shoulders with the palms flat on the floor. Your elbows and forearms will be on the floor as well.
  
  
• 2). Exhale and lift your head, shoulders an chest off the floor as far as you can without hurting your back. Look down at the floor to avoid compressing the neck. Use your hands just to stabilize and try to not push yourself up with them.
  
  
• 3). Inhale and lower slowly down. repeat five more times. Then hold the stretch for a slow thirty second count. Take slow deep breaths. With each exhale, consciously relax the muscles of the back and buttocks and press the shoulders away from the ears.
  
  
• 4
  Sphinx Pose
  
  If your back is sensitive, try placing a small pillow under your hip bones to help keep the back from over arching. To advance this stretch straighten both elbows, but do not lock them.