Back Talk

April 11, 2010 · Posted under Asana and Breath Review 

One of the most common complaints I hear from my students is back pain. Jam-packed schedules and stress-inducing jobs can only exacerbate this pain sending it into your legs and neck. Yoga can be an important tool to help save you from sleepless nights and uncomfortable days. Practice this sequence daily as time allows.

Posture awareness is key when it comes to addressing back pain. Stay aware of your posture when you are seated or standing. Pulling your abdominals inwards can keep assisting muscles strong and supportive. Draw your shoulders in line above your hips and relaxed away from your ears(down the back). Neck stretches forward and back, and side to side are good to release tension. Spinal lengthening and release as done in Cat and Cow Stretches can be practiced from seated, on all-fours, or standing. To perform this stretch on all-fours you line up the wrists under your shoulders, knees under your hips; inhale as you lift your gaze and your tailbone towards the sky (belly falls towards the floor, opening the ribs) and as you exhale drop your chin to your chest, tucking tailbone under; rounding your back towards the sky. Do this for several breaths and then rest a few moments in child’s pose (sitting back on your heels). Repeat.
Then move into Downward Facing Dog: curl your toes lift your hips into an inverted V posture – stretch fingertips forward and bicycle those heels up and down a few times. Hold Down dog for 3-5 breaths and then rest in child’s pose.
Roll over onto your back and hug one knee into your chest while extending the other leg along the floor – feeling the low back relax into the floor. Take a few breaths and then switch sides. Then hold both knees into your chest, rocking side to side on your back to massage out those muscles.
Lower your feet flat to the floor, knees bent (still lying on your back). And lift your hips up for bridge pose. Arms can rest on the floor, clasp underneath you, or support you behind the hips. Do what is most comfortable without forcing the posture. Breathe. Relax. Observe any sensations. Release and Rest after 3-5 breaths…………Repeat once more.
Draw both knees into your chest and then extend your feet to towards the ceiling, knees bent and by your armpits – happy baby pose. Tailbone stays down on the floor while you breathe deeply into the back of your body. Allowing the support of the floor to hold you and your soft, even breath; to soothe you. Let go, softening every muscle, every joint, …….Relax.
Release and lower your feet to the floor. Take a few moments to breathe quietly with your eyes closed or meditate if you so choose, clearing your mind and quieting the body. Follow your breath through your body and observe from inside. Release everything. Let it all drift away as your breath starts to slow down………

P.Van Meter

Don’t miss our Wednesday night workshop, April 14, 2010 YOGA AND BACK PAIN, 7-8:30pm. Use your lounge pass to attend, or $20 for walk ins.

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