by Baxter and Nina

This week’s featured pose is one of Baxter’s favorite poses
for lower back pain. Hunting Dog pose, which is a great precursor to strong
poses like Warrior 3, is a wonderful way to tone and strengthen your upper
body, especially the serratus anterior muscles, as well your pelvic stabilizers
and core belly muscles. It’s also a good pose for anyone trying to improve core
strength as well as strengthening the lower back. Baxter prescribes this pose for:

  • lower
    back pain
  • balance
    issues
  • fatigue
    (when standing poses are too tiring)
  • improving
    right/left coordination
  • building
    arm strength

General Instructions: Start by placing a folded blanket on the floor. Then come into a hands-and-knees position, with your knees on the blanket and your hands on the floor or yoga mat. Keep a neutral curve in your lower back and strong arms.

Next, slowly take your right leg back behind you into a lunge
position, with your toes turned under and the ball of your foot on floor. Try
to keep your pelvis area and lower back in the starting neutral position at all
times—no tip, tuck or turn. 

If you are feeling stable, lift your right leg up until it
is about parallel with the floor, but no higher. Again, no change to pelvic
alignment!

Finally, consider reaching your arm forward parallel to the
floor.

Hold the position for at least 6 breaths, and up to 16 breaths. When you release, shake out your left hand and wrist.  Repeat on the second side.

Cautions: If you are
having lower back pain, keep the toes of your straight leg on the ground rather
than lifting your leg. If you have wrist pain, bend your elbows and rest your
forearms on blocks, rather than putting weight on your hands.

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