Flow 12 of 16 · Original 2024 edition
Yoga for Lower Back
Original book · printed p. 106 onward ↗About this edition
The original text, lists, and meditation cues below preserve the book’s wording, with page footers and layout whitespace removed. The AI application and reflection are new adaptations.
This source page is a flow overview and pose inventory, rather than complete step-by-step instruction. The new application below is an attention or work exercise, separate from the physical sequence.
Historical and scientific claims, including the benefits listed in the source, have not yet undergone a complete evidence review.
Source teaching · Alex Julian, 2024
The original flow overview
Lower back pain is a common complaint nowadays. It is never just one thing, but a lot of lower back pain comes from a sedentary lifestyle and too much sitting. Muscular imbalances create problems. Many people do not realize that weak glutes and tight hips almost always lead directly to lower back pain!
Poses / Exercises
- Supine Centering
- Spinal Flossing
- Knees-to-Chest
- Dynamic Bridge Pose
- Inside-Twist
- Reclined Hip Circles
- Static Bridge Pose
- Spinal Flossing Level 2
- Rolling V-Sits
- Boat Pose Hip Circles
- Reverse Tabletop Pose
- Transition to Standing
- Standing Twisting
- Hula Hoop Hip Circles
- Trunk Circles
- Mountain Pose
Benefits listed in the original book
- Better Posture
- Computer Strain Relief
- Corrected Muscular Imbalances
- Ergonomic Awareness
- Improved Hip Mobility
- Improved Spinal Mobility
- Reduced Lower Back Pain
- Stress Relief
- Strengthened Core Muscles
© 2024 Alex Julian Yoga. All rights reserved.
New contemporary AI application
Try it in your next AI session.
Save your work and name the next step. Choose whether to continue in a comfortable supported position, change activity, or finish for now.
Reflect afterward
What made it easier to leave the work at a useful stopping point?
Bring this teaching to the Practice Studio →Developed with AI assistance for this digital edition. Reflect privately; nothing needs to be submitted or shared.
Roots in the book
Explore the connected teachings.
Original teaching video
The book refers to accompanying videos. A verified instructional video for this flow has not yet been added to this edition.