If you have a neck injury, speak to your doctor about whether or not this pose is appropriate. If your neck is simply sore, just be sure to keep your neck in line with your torso instead of tucking your chin toward your chest. Also, if you have difficulty rounding your upper back, have a friend place a hand in the middle of your shoulder blades while you push your vertebrae against it.
The gentle tension and release in the spine helps to increase flexibility and to ease lower back pain. The dog exercise is also known as the cow exercise in yoga.
The crocodile pose, particularly if you practice yogic breathing as you perform the exercise, will help to decrease feelings of anxiety in addition to stretching the back. [3] X Research source
As you twist your body from side to side, make sure to use a slow and fluid motion to avoid injury. Keep your abdominal muscles contracted to support your back muscles. Hold for 10 seconds and then release. Do the same for your other leg.
Engage your glutes and your hamstrings so that you don’t overarch your back and so that you have a stable base for the exercise. [4] X Research source
From the 90/90 position, you can gently pull your knees into your chest to stretch the back even further. You can also tilt your legs to the right and left sides, keeping the small of your back pressed into the floor.
Focus on stretching your body upward as well as to the left or right. If you’re stretching to the left, try looking over your left shoulder for a bonus. Follow the same process on your right side.
Then, move your forearms through the space between your thighs, tuck them under your calves, and reach out to wrap them around your ankles. Hold this pose for at least 20 seconds if you feel comfortable with it.
Make sure to do this slowly and carefully. If you twist too quickly or too far to one side, you can strain your neck or back. Try to avoid twisting to the point of causing a “pop,” as this can cause misalignment. To deepen the twist, you can place one hand on your opposite knee, and gently push back against it. If you are twisting to the left, place your right hand on the outside edge of your left knee. Look over your left shoulder if you are twisting to the left. If you are twisting to the right, look over your right shoulder. You can also place your arms on the side of the chair that you’re stretching towards. If you are stretching toward the left, then place both arms on the left side of your chair.
Look straight ahead while you are rolling your shoulders so that you don’t strain your neck muscles while you perform this technique.
Hold this position for at least 10 seconds and then release it. Repeat it at least two times.
Hold the stretch for at least ten seconds, come up, and repeat the stretch at least five times.
Hold the stretch for at least 10 – 15 seconds. Repeat this process with your left side.
