Warrior I (Virabhadrasana I) When your body is not prepared for an arch in your back that is accentuated with force from the lunge of the warrior pose, you could experience hyperextension of the lower back, says Rothenberg. You'll likely just feel a pinch in your back, which is a good reminder that your core is not engaged, but this could also contribute to back muscle contractions that deliver nagging back aches or even a narrowing of the space between the joints in your spine, which could inflame the nerves.
Pull in and up through your abs to soften the arch in your lower back. You may feel less stretch, but you'll guarantee more stability, she says. If you want more stretch, stabilize first, and then deepen the lunge.
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