Oh That Aching Back, This is a Great Stretch To Calm It Down

by | May 24, 2021

QL (Quadratus Lumborum)

There is this muscle that runs from the top of the pelvis to the bottom of the rib cage and often gets really tight on one side, the QL (Quadratus Lumborum). When one side is really tight it can actually hike the hip up and make it appear like you have one leg shorter than the other, when really the QL is just super tight. When this muscle is tight it can cause back pain and muscle spasms. This yoga stretch helps reduce tightness, decrease low back pain and even improve your balance.

Seated Groin, Hamstring, and Back Opener – Maha Mudra

Figure 1
Figure 2
Figure 3


  1. Sit with legs apart, toes pointing toward the ceiling, and bend the left leg.
  2. Bring the right arm in front of the right leg, or grab the right toes, figure 1, palm facing out, elbows against knees.
  3. Reach the left arm overhead, toward the right foot.
  4. Inhale as you reach up and exhale as you reach for the toes.
  5. Repeat 5-10 times, timed with breath.
  6. Switch sides.

Modifications: To deepen the backstretch reach the left hand to the left toe, as in figure 3, or bring the left hand to the right knee as in figure 2.


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