How to Relax Your Lower Back | Meditation for Health

This is the third Pose of the 5-Animal Pose Moving Meditation.This pose is good for relaxing your lower back, shoulders, upper back, feet, overall health and raising your vibration. When doing this meditation, relax and focus on your coordinated movement and breaths.  If any thoughts come to your mind, release them and return your attention to the meditation. Do this meditation for at least 5-minutes or until you feel more relaxed then when you started.  The more you practice this meditation, the more circulation you will bring to your lower back and other areas.  The increased circulation and energy will strengthen and improve your lower back.

It is recommended that you do the warmup before doing this pose if you are not performing the entire 5-Animal Energy Meditation.

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Instructions:

1. Stand with arms at your side, knees slightly bent and your feet shoulder-width apart. Head should be straight and facing forward. Feel your feet firmly on the ground. This is the starting position.
2. Gently start shaking yourself up and down.
3. Go as quickly or slowly as you like for the warm-up. 
4. Bounce your knees and your shoulders up and down. 
5. Move your arms up and down.
6. Let your head relax and gently move freely with the movement.  Now add in shaking your wrists. 
7. Put a smile on your face and have fun with it. 
8. Now move your hips in a circle while continuing to do the other movements.  Move them clockwise and then counter-clockwise.
9. Release any thoughts.  Put your focus on your body. If any thoughts come to your mind just release them and return your focus to your body.
10. Do the warm-up exercise for 5-minutes or until you feel relaxed.

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Instructions:

1. Stand with arms at your side, knees slightly bent and your feet shoulder-width apart. Head should be straight and facing forward. Feel your feet firmly on the ground. This is the starting position.
2. Now you have transformed yourself into an elephant. Use your arms as the trunk of the elephant. 
3. Feel your feet firmly planted on the ground and gently bend at the waist.  Allow your arms to dangle freely in front of you.
4. Inhale and move your arms over to the right, while moving your waist slightly to the left.
5. Continue to feel your feet on the ground.
6. Exhale and move your arms to the left, while moving your waist slightly to the right.
7. Inhale and move your arms over to the right, while moving your waist to the left.
8. Exhale and move your arms to the left, while moving your waist to the right.
9. Continue this motion for a couple of minutes at your own pace.
10. Inhale and raise the elephants trunk and bend your body slightly back.
11. Exhale and bend forward again to the elephant pose starting position. 
12. Feel your feet on the ground as you continue to breath and move side to side for a couple of minutes.
13. Now raise your trunk again as you inhale.
14. Relax and return to starting position.

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