Click on each of the affected poses to see side-by-side images of the “standard” forms and the variations, as well as, descriptions of the variations made to accommodate each limitation. (Some poses may have multiple variations per body region.) When you are done reviewing the lower back variations, click on "variations" in the side bar to return to the variations thumbnail menu.
Lower Back (Limited flexion, extension or rotation)
Crossed legs on floor (lumbar extension)
Place more blankets underneath hips
Loop a strap around the knees
And/or sit in chair
Series I: Series II:
Cat/Cow (flexion/extension)
Only arch spine backwards and bend spine forwards as far as feels comfortable
Partial Sun Salute (extension)
Limit amount of hip hinging
Take hands by sides as hips hinge
Bend knees as hips hinge
Place hands on thighs while hips hinge and as hips extend
Seated Twist (rotation)
Allow pelvis to turn in direction of twist
Abdominal Cultivation (extension)
Press lower back to floor
Simple Reclining twist (extension and rotation)
Place block between inner thighs and press into block as knees turn toward the side
Place support underneath knees to limit rotation to comfortable range
