I’ve been using staggered diagonal foam yoga blocks for 20 years to create magic for creaky, cranky, weak and unbalanced lower backs. Here’s a few of my favorites. Enjoy!
BiLevel Bock Rotation – Place foam yoga blocks under the top leg and under the head. Lengthen bottom leg. Push down into block and floor. Roll open with the top arm and let the head follow along. Enjoy hearing your spine crackle as it readjusts. Gently roll back and forth for one minute – repeat on the other side.
BiLevel Block Cat Cow – Place foam yoga blocks under right hand and left knee. Push into floor. Push into blocks while pulling the navel up deeply. Tip the tailbone up and tip the chest towards the sky. Gently repeat for one minute then switch the blocks and do the other side.
BiLevel Block Internal Rotation + Opposing Twist – Place right hand on block, place left knee on block. Internally rotate the right leg, and then replace it to the floor. Immediately follow with the opening left arm twist.Rock these movements gently back and forth for one minute. Switch sides.
Seated Block Hyperextension – Sit on two foam yoga blocks with knees open and heels together. Hands behind head, elbows wide. Gently hinge at the hip while pulling your navel back. Go as far as you can with your back straight. Return to upright position. Stabilize the position by pressing the knees open and down.
BiLevel Block Bird Dog – Elevate the left hand and right knee on two foam yoga blocks. Push down into the blocks, extend free limbs away from the center while remaining parallel to the floor.