This is the beginning of strengthening and lengthening the thoracic vertebrae. Starting at the lower ribs just above the floating ribs with the head supported by the hands, move the chin towards the chest. On the inhalation, the back ribs expand; on the exhalation, press the front ribs to the back ribs and to the ball. Do this for 3 to 4 breaths. Next, to create length upward, inhale and curve the pelvis up and off the floor. Exhale and bring the head forward. With your weight into the ball, roll the ball up so it is level with the lower tip of the shoulder blade. Do the same strengthening and lengthening work half way up the length of the shoulder blade, then at shoulder level, and then into the back of the neck while pulling the shoulders and arms down to the sides.
Learn Yamuna’s techniques to help prevent lower back pain by building and strengthening muscles. Begin the series by creating length in your lower back. Then focus on the imbalances from side to side which may cause lower back pain. Discover the foundations of building a healthy lower back and begin building a healthy back from the sideline. Lastly, strength your lower back by using a ball to connect front to back. Watch the entire video playlist on Youtube!