I have been teaching power yoga here at my house in Nevis with a class schedule that is doing well. Yesterday, I taught a class a Chrishi Beach which was fantastic. Can't wait to set up a schedule for that location too. Very exciting.
On Saturday I am going to put my other yoga certified training into effect and teach a restorative yoga class. All are welcome - just email me to let me know you are coming as space is limited. Tara@TaraLeighPhotography.com
I am going to start off today blog with examples of 6 poses to help with back pain and relieve stress!
With just a few moves, you can bring your legs, hips and spine into proper alignment, release tension and gain supportive strength. These asanas provide traction for your spinal muscles as you root through the hips and let a gentle pull or gravity make space between the spinal bones. You’ll walk taller and enjoy a body that’s no longer stopping you, but rather serving you to live, move and play to the fullest.
The practice
Fists Forward Bend
Stand with feet hip-distance apart. Bend your knees
and release your torso over your legs until your belly touches your
thighs (or as close as you can get). Make two fists and place them in
the opposite elbow creases. Relax your back, neck and head, and squeeze
fists actively.
Fists and bent elbows together are a central
nervous system trigger that causes your back muscles to open. You’ll
feel it after just a few breaths!
Take 10-20 breaths here, releasing more tension from the back with every exhale.
Wall Plank
Stand in front of a wall at arm’s length. Reach
forward from your shoulders and plant your palms on the wall, fingers
wide, middle fingers pointing straight at the ceiling.
Firm your fingers into the wall and draw your navel
back as you lengthen the tailbone towards the floor. Lift your ribs
from the pelvis. You want to work with a natural lower back curve but an
active belly.
Keep length in your spine as you begin to walk the
legs back, folding at the waist, and walking your hands down the wall.
Eventually you’ll come to an L-shape as seen here. If you can’t get
there today without feeling pain or rounding in the lower back, bend
your knees and maintain the proper spinal alignment.
As you lift the navel and lower ribs into the body,
reach long through the tailbone and legs into the floor while reaching
the spine, arms and head towards the wall.
Repeat for 10-20 breaths, then fold into Fists Forward Fold once again. Move to the next pose after a few breaths.
Downward-Facing Dog
If done properly, this tried-and true asana can be excellent for spinal traction and back health.
Move into the pose with feet hip-distance apart
[did you know that’s only two fists-width or so?] and hands
shoulder-distance apart. It’s important not to let your back arch too
much, which pressurizes the shoulder joints and over-contracts the back
muscles. Instead, think of lifting the navel and front ribs, providing a
buoyancy in the shoulders and back. Carve the tailbone towards the
heels and press back through the inner and outer legs equally. This
provides a root, a backward grounding from which you can pull and grow
your spine and head forward towards the space between your hands.
Even as you move the shoulders down the back and
wrap your outer shoulder blades towards your armpits slightly, press
long through the arms and fingers, providing a whole-body realignment
and stretch.
Take 5-10 breaths here, then proceed to the next pose.
Pigeon
We should call this pose “Angel of Mercy” for what
it can do to rescue your poor aching back. It’s genius at opening the
lower body muscles like hamstrings, hip rotators and the iliopsoas
muscles, all which can contribute to back pain, without putting too much
torque on the already tight back muscles. This releases them by
springing open the muscles beneath. It’s a must-do in my yoga
sequencing.
From Downward-Facing Dog, bring your right knee
behind the right wrist, foot either touching the left hip crease or
slightly forward. Stretch the left leg out long behind you, knee and top
of the foot facing the floor. Center your hips in space even if they
don’t touch the floor. Press your palms into the floor or a yoga block, ground your legs into the mat, and allow your legs to stretch while you let your low back curve and lift up.
Draw your navel and pelvic floor muscles in and
send your heart to the sky. To deepen this pose, move your front knee
wider and back and creep the back leg longer.
Take 5-10 breaths here, then fold forward, forearms on a block or the floor for a full-body stretch to counter-pose. Return to Downward-Facing Dog, then repeat on the other side.
Back Traction Pose
After your last Pigeon, swing your back leg around
and come onto your back, knees bent, feet under knees as if to prepare
for a Bridge Pose. Grab your yoga block or if you don’t have one, a firmly-rolled yoga mat will do.
Lift your hips, and place the block in the center
of your hips (not low back). The block should be the skinny way, in the
same direction as your spine, not wide across the hips like your pants
line.
Place your hips on the block and gently walk your
feet wide. Knock your knees in towards one another for one minute to
stretch across the sacrum, and then walk feet and knees together. Lift
your knees over your hips until you can relax them but still stay
suspended in the air.
This pose will release your iliopsoas muscles even as it detoxes you
and provides traction for the low back spine. After about 30 seconds or
so, scoot your head further from the shoulders and rest for another 30
seconds. Return to the first variation, feet wide on the floor, knees
closer, for a few breaths.
To release, walk the feet under the knees at hip
distance. Engage your navel, lift your hips off the block and remove it
to the side. Roll slowly down the spine inch by inch and enjoy your new
spacious lower back curve and sacrum!
Child’s Pose
Roll over and take Child’s Pose for one minute or
more. Try knees wide, big toes closer, but end with knees together for a
neutral spinal stretch. If your head doesn’t touch the floor, place a yoga block or fists under your forehead so you can relax completely.
Breathe slowly into your back body, expanding more nourishing energy and space on the inhale, and on the exhales, let ever more tension dissolve.
Note: Consult your doctor or physical therapist
before starting, especially if you’re experiencing severe back or leg
pain now or during the practice, or if you have known disc problems,
like hernias or degeneration. If you have sciatic pain do not do any forward bending.
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