Dao Yin lower back sequence

With your heels together and toes apart, push your hands down with the outbreath and then bring them above your head, push up from the shoulders, stand on your toes and breathe in. Sink back down with the outbreath, bring your hands behind your head and carefully arch your back. Breathe in as you take your hands back up and down into the initial position.
With your hands pushing up bring them apart and put them in the small of your back as you arch and breathe out. Bring them back up with the inbreath.
Go back into horse stance and put your hands on your knees. With your feet parallel and back straight squat down with the outbreath. Breathe in as you come back up and repeat.
Widen your stance and bend your left knee, keeping the right one straight as you come down on your left side and rotate your trunk to the right. You’ll feel the stretch inside the groin on your right leg. Breathe in, come up and stretch the other side.
Still with a wide stance rotate your trunk 90 degrees and straighten your front foot. Lunge forward onto this knee with your back straight. You'll feel the stretch in your left groin. Breathe in, come up and do it again with the outbreath. Repeat on the other side.

The TuneUp Program