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Strengthen Your Back for Meditation

Make time to take care of your back and prepare for deep and joyful meditation.

We have these bodies to get done what is needed for our mission in life, and that means making the effort to maintain body and mind. Meditation is for our mind and soul, but needs the cooperation of our body to get the job done.

This sequence strengthens the lower back and the abdominal muscles through a series of stretching, contracting, holding, relaxing repetitions as follows. Be very careful not to strain while exercising.

Part 1.


Lie on back, bend knees, wrap arms around knees and pull knees toward body, hold for a breath in and a breath out. Release arms and stretch out in corpse pose

To begin:

You can do the Preparation first or begin here:

Lie on back. Stretch legs out, then, flex knees with soles of feet firmly planted on floor. Rest arms alongside of body on floor (as in the photo with flexed knees).

Press lower spine below waist to floor or firm surface.

Bending the knees allows this position.

Allow upper back to remain relaxed.

Holding this position, take a deep breath and slowly release it.

Then breathe in your natural rhythmic pattern.

Part 2.

Contract (suck in) abdominal muscles while pressing the lower back into the floor.

Hold position a few seconds, then relax muscles for a few seconds.

Breathe in while contracting abdominal muscles and breathe out when relaxing.

Repeat entire sequence.

More articles in the poses for sitting meditation series:
- Develop Flexibility for Sitting Meditation
- Stiff Joints? Meditate While Sitting on a Chair

I invite you to join me in a daily group cyber meditation for personal and planetary peace. Click the article here to read about it.

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Article by Susan Helene Kramer

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