Our five lower lumbar vertebrae are sometimes referred to as “hanging out in no man’s land.” These vertebrae depend on our musculature, our core strength to keep them healthy and aligned. Our diaphragm is directly related to our core strength. Daily living, twisting and turning and lifting all put stress on the core. Keep your core strong and your lower lumbar will be strong as well.
Follow my instruction cues and always listen to your own body first. I may have worked this kriya many times and can go deeper in the asanas. This may be your first time. Let your body guide you.
And if you are on your Moon/Menstrual cycle or pregnant please substitute any held breath with long-deep breathing.