When this happens, out comes the yoga mat. And on goes the calming piano music. And I begin flexing my back, rhythmically, in an orderly fashion if you follow the chakras. I'll be good and do this every morning until my back is fine again. I did this set early every morning for about five years, from 1994-1999, and sporadically since then (though it should be regularly).
Sharing the original post that I put up in 2006. It's one of my most popular posts if I go by Google Stats. This particular set of exercises is very helpful to maintain a healthy and flexible back.
Kundalini Yoga: Guidelines for Sadhana (Pomona, California: Kundalini Research Institute, 1974), p.45-6. For another layout of this set, see Basic Spinal Series, and scroll to the end to read a description of Mul Bhand (root lock) and Maha Bhand (great lock).
Note: This set is in an unlisted album at Picasa and only findable with the link.
(think I should always add this when I post yoga sets)