There’s something magical about stretching by the sea—the sound of waves, the warmth of the sun, and the softness of the sand make every move feel a little more healing. Welcome to “Stretch with Suzie,” where we explore body-loving routines that nourish the soul and strengthen your flexibility. In today’s session, we’ll focus on 7 Low Back and Lower Body Stretches—perfect for anyone who sits too long, stands too much, or simply wants to feel more open and relaxed.
Let’s hit the beach with Suzie and melt away tension from the lower back, hips, hamstrings, and legs.
🌊 1. Seated Forward Fold (Paschimottanasana)
We begin seated on the sand, legs extended straight out in front.
Suzie instructs, “Inhale, reach your arms up. Exhale, hinge at the hips and fold forward, reaching toward your toes.”
The seated forward fold targets the hamstrings, calves, and spine. As Suzie gently sways side to side, she reminds us not to force the stretch.
“Let gravity do the work. Feel the sand support you, and breathe into any tightness,” she says with a soft smile.
After a few deep breaths, the lower back begins to release, and the tension in the legs starts to soften.
🌴 2. Supine Knee-to-Chest (Apanasana)
Suzie lies back on her mat, the blue sky above her, waves crashing softly in the background.
“Now hug your right knee into your chest,” she instructs. “This is a simple but powerful stretch for your lower back and glutes.”
She rocks gently side to side, massaging her sacrum against the soft sand beneath the mat.
“Switch sides after five deep breaths,” she says, closing her eyes. “This pose is like a mini-reset for your spine.”
This position helps release lumbar tension and provides a grounding sense of calm.
🐚 3. Reclining Pigeon Pose (Figure 4 Stretch)
From lying down, Suzie bends her knees and places her right ankle over the left thigh, creating a “figure 4.”
“Thread your arms through your legs and grab behind the left thigh,” she guides. “This opens the outer hips, piriformis, and glutes—areas that often get tight from sitting.”
The sound of seagulls mixes with Suzie’s calm voice, “Remember, the breath is the bridge between the body and mind. Inhale into any tightness, exhale to soften it.”
This stretch is deeply satisfying, especially for anyone with sciatica or hip tension.
🌅 4. Low Lunge (Anjaneyasana)
Suzie flows smoothly into a low lunge, right foot forward, left knee down in the sand.
“Feel your hips sink forward. This targets your hip flexors, which get tight when we sit a lot.”
With hands either on her knee or reaching toward the sky, she adds, “Engage your core and lift your chest. Imagine lengthening from your knee to the top of your head.”
The ocean breeze ruffles her hair, and she smiles. “Switch sides when you’re ready. Each side tells its own story.”
This pose encourages hip opening and spinal extension, and practicing it on the beach adds a grounding, nature-connected energy.
🧘♀️ 5. Wide-Legged Forward Fold (Prasarita Padottanasana)
Standing with feet wide apart, Suzie folds forward with her hands on the sand.
“This stretch works your inner thighs, hamstrings, and spine. It also helps calm the nervous system.”
She gently sways side to side, letting her torso hang like a hammock in the breeze.
“Don’t worry about how deep you go,” Suzie assures. “Just let your upper body relax and feel your spine lengthen.”
The soft sand under her hands makes the pose more accessible and soothing.
🏖️ 6. Supine Twist
Lying back again, Suzie draws her knees into her chest, then lets them fall to the right, arms stretched out wide.
“This gentle spinal twist is a wonderful release for the lower back, hips, and obliques.”
She closes her eyes. “Feel the twist come from your midsection, not by forcing the knees down.”
After holding the twist for several breaths, she switches sides.
“Twists are detoxifying and calming. They also help balance out your body after more intense stretches.”
With the ocean nearby, the twist feels like a wringing out of stress and tension.
🌺 7. Happy Baby Pose (Ananda Balasana)
To finish, Suzie lies on her back, bends her knees toward her chest, and grabs the outsides of her feet.
“This playful pose opens the hips, stretches the lower back, and invites joy.”
She gently rocks side to side, smiling at the sky.
“Feel like a baby on the beach,” she laughs. “Free, relaxed, and supported.”
This final pose brings together the benefits of all the stretches, encouraging relaxation and inner peace.
🧘 Final Thoughts with Suzie
As the session ends, Suzie sits cross-legged, hands resting on her knees.
“Thank you for joining me for these 7 stretches focused on the low back and lower body. Whether you’re starting your day or winding down, these poses can help you feel lighter, more flexible, and more connected to your body.”
She closes with a deep breath, palms pressed together.
“Stretching isn’t about perfection—it’s about presence. And doing it by the beach makes it even more beautiful.”
🌊 Summary of the 7 Stretches:
- Seated Forward Fold – Hamstrings and spine.
- Supine Knee-to-Chest – Lower back and glutes.
- Reclining Pigeon (Figure 4) – Hips and piriformis.
- Low Lunge – Hip flexors and spine.
- Wide-Legged Forward Fold – Inner thighs, hamstrings, spine.
- Supine Twist – Spine and obliques.
- Happy Baby – Hips and lower back.
💡 Tips for Practicing Beach Yoga:
- Use a large towel or yoga mat to avoid slipping in the sand.
- Wear comfortable, breathable clothing.
- Practice early in the morning or at sunset to avoid the midday heat.
- Stay hydrated!
- Don’t rush—let nature guide your pace.
Join Suzie again for more beach yoga routines! Whether you’re a beginner or seasoned yogi, these stretches will help you move better and feel more balanced. Remember, your body is your home—treat it with care, patience, and love. See you next time on the sand! 🧘♀️🌴🌞
