Lower back lifts off the mat
Hip flexors and tight glutes pull the pelvis off the mat.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Yoga · Lower Body
Happy Baby Pose
Coaching cues
- Lie supine; bring both knees to the chest; grab the outsides of the feet
- Open the knees wide; stack each ankle over the knee
- Gently pull the feet down while the lower back presses into the mat
- Hold 5 to 10 breaths; rock gently side to side for a spinal massage
Common faults 2
Cannot reach the feet — knees too tight
Use a strap around the feet or hold the backs of the thighs instead.
Overactive muscles
HamstringsAdductor complex
Corrective work
Foam RollHamstrings↗StretchButterfly adductor stretch↗