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| Lower back stiffness and tight hamstrings often go hand in hand. When
practicing Downward facing Dog pose, it is helpful to bend the knees
to achieve a straight spine. As you gradually lengthen the heels
toward the floor, you will feel the tension in the hamstrings. By
actively lifting the kneecaps (engaging the quadriceps), you can use
their strength the assist the lengthening. The sensation should be
felt in the belly of the hamstrings. Not at the tendon/ligament
behind the kneecap.
Alternately rounding the back and extending the spine from easy seated
pose , followed by lateral flexion and spinal rotation will help you
to release and strengthen the back muscles. See Mukunda Stiles'
"Structural Yoga Therapy" for complete instructions.
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