Lie on back, bend knees, and place feet flat on mat. Feet are apart, parallel, and a comfortable distance from buttocks. With palms down, stretch arms alongside body.
Exhale, press lower back firmly to floor. Inhale and tighten buttocks. On next exhalation, press down with arms and feet, lift hips off floor, and raise tailbone up- ward. Lengthen lower back while lifting. Breathe normally and hold. Roll down and relax.
Repeat 2 or 3 times. Curl tailbone off floor first, lift pelvis higher than abdomen, and squeeze knees together. Release, gently lowering upper back to floor first. Roll onto one side and push up to a sitting position.
This pose relieves lower back pain by strengthening abdominal and buttock muscles.
