Try this restorative sequence of exercises for lower back pain and misaligned hips. Repeat the sequence three to five times, or until you begin to feel balanced from left to right and your knees are even in the frog position.


Gluteal Contractions

  1. Lie on the floor with your knees bent and your feet flat on the ground and hip width apart.
  2. Your arms should be at your sides, palms up.
  3. Squeeze and release your butt.
  4. Keep your belly relaxed and avoid bridging your hips off the floor.
  5. Repeat 20 times. 


Adductor Presses

  1. Place a pillow or block between your knees and gently press and release into the object.
  2. Keep your belly relaxed and focus on using your inner thighs to do the work.
  3. Focus on smooth even presses, holding for a count of one and releasing slowly.
  4. Repeat 20 times.



  1. Put the soles of your feet together and let your knees to fall apart. Make sure your feet are in the middle of your body.
  2. Allow your low back to arch naturally off the floor and relax your hips.
  3. Breathe and stay in this position for 30 seconds to 1 minute.


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