Rotating the Pelvis

• The pelvis exercise is used to open up the root chakra; the foundation of your body. There are seven chakras or energy ports in your body. The root chakra is the first one and is located in the genital area at the base of your spine. The spine is an important part of your body because it is what supports it. Practicing the few Kundalini exercises will help alleviate your aching back caused by strain or tension.
  
  Get into a comfortable position with your legs resting on their sides and your knees resting on the ground. Place your hands on your knees. Breathe slowly, bringing the breath up through your stomach and exhale slowly while relaxing your body.
  
  Begin chanting, again slowly as you exhale; Ooooong, Naaaaa, Moooo. O is pronounced the same as the letter o, the a is pronounced ah. In Kundalini yoga, chanting mantras is a healing mechanism that opens the chakras and is done with the breathing to stimulate your pituitary and pineal glands, which allows you to connect to your higher consciousness.
  
  Rotate your pelvis, just your pelvis in a grinding motion; full circle. Repeat the motion for 26 repetitions. If you are not familiar with yoga, you may feel a bit silly at first, but it will get more comfortable with practice.
  
  When you complete the exercise, utilize what is known as a root lock. Contract your sphincter muscle as if you are trying not to have a bowl movement. Do the same with the genital area, again as if you are trying to hold back. Pull your belly button toward your spine. Hold your breath either on inhale or exhale. Root lock is often done at the end of an exercise.
  
  

Spinal Flex

• Stay in the same position and grab your ankles. Take a deep breath, remembering to breathe slowly and continue chanting. Relax your shoulders, but keep your head and shoulders straight. Flex just your spine forward, almost into a slumping position, slowly. Almost nothing in yoga is done quickly. Flex your spine into the normal position. Repeat the motion for three minutes. At the end of the exercise, again use the root lock technique.
  
  Change your position and sit on your heels. Place your hands palms open and down on your thighs. Begin the exercise as above, but with a more powerful breath for two minutes.
  
  

Side Twists

• Continue to sit on your heels. Place your hands on your shoulders with your fingers extended in front and your thumbs at the back of your shoulders. Inhale and twist your head and shoulders to the left. Exhale and twist to the right. Keep your elbows up, but parallel to the ground. Do the twisting motion for three minutes.
  If you can find some small increments of time, about 20 minutes to do these exercises everyday, you may find that any nagging pain has decreased considerably and you will notice an increase in motion and calmness.