Hi Rose
It would seem the most likely cause of your back pain is poor core strength. It could be related to a herniated disc but hearing your description of how and when it happened it would say the former explanation fits that well.
Often what happens in Standing Head to Knee is that the student is instructed to bend up the leg as they bend over. In effect this instruction causes the student to ‘pick up the foot’. This is where your strain was caused.
What you are doing now is good: Grabbing the knee. Just stand up lean back, straight stretched arms. You do have to engage your core to protect your back and you may need to learn how to activate your core consciously. Perhaps even by going to a physical therapist, a Pilates teacher or to a knowledgeable and helpful gym or yoga teacher.
I have a free video that may help supplement your activities. It’s called Flatten Your Tummy And Strengthen Your Back.
Next time you want to bring hands under foot, lift your leg to starting position (thigh parallel to floor) and then round over. You will feel the difference INSTANTLY.
Namaste
Gabrielle 🙂
