Ardha Hanumanasana is a very accessible and effective Yoga pose for stretching out the entire back side of the legs including the hamstrings, hips, calves, and lower back. Additionally, Kneeling Half Split Pose also relieves sciatica pain, which often originates due to tightness in the lower back. Many athletic activities shorten the hamstring muscles, which puts pressure on the lower back muscles.
If you are still experiencing any pain in the knees, ankles or hips, modify the posture further by placing your lower right leg directly in front of your lower left leg on the mat. Place your hands one to two feet in front of you with your hands in a cupped position. With your next exhale; bend forward gently until your reach the point where you feel a nice stretch in your hips and groin muscles without pain. Hold Fire Log Pose for five to ten breaths, and then slowly release the posture and come back to Easy Seat at the front of your Yoga mat. When you are ready, repeat Fire Log Pose on the left side.
Including a regular Yoga practice into your weekly training routine will help you to ameliorate the risk of developing a sport-related injury. Incorporating back bending poses into your Yoga practice will help to elongate your spine, increase your overall energy and release tension in the throat, neck and shoulders. There are an assortment of back bending asanas that are accessible to most Yoga practitioners. Modified Cobra Pose is a very effective beginning Yoga pose that releases tension throughout the upper back, neck and shoulders.