Buttery hips for back pain

Lol

Basically you are doing a variation of cat / cow pose. If you inhale and exhale dramatically as you flow between the two postures,that will help you focus on how each muscle feels as you arch your spine in cat pose (think of a cat getting big as you arch your back and inhale) and then roll back into cow pose (exhale). There is no reason to rush through this flow as you breathe. Imagine that each breath invites relaxation into your back as you move through the pose.

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Pain

Pain