Namaste yogis
A few weeks ago a student came to class at the
Gold Coast Australian School of Meditation and Yoga Centre complaining of a sore lower back, she had been overdoing it in the garden and lifting heavy weights. Her husband had advised her to stay at home but she felt confident that a yoga class would be helpful. Knowing of her problem I included some simple lower back strengtheners and stretches and made her aware of precautions in poses that might exacerbate her problem. At the end of the class her pain was gone.
Protection for the lower back in many of the postures entails engaging the abdominals, inner thigh muscles and buttocks and bending the knees in forward bends.
Yoga asanas can help alleviate symptoms as well as strengthen and balance the body to prevent injury.
Since lower back trouble is so prevalent I thought I’d start posting some poses that helped my students and are standard for strengthening this vulnerable area.
Margaret
Senior Instructor
Australian School of Meditation and Yoga
LOCUST POSE
This pose works on strengthening the abdominal and back muscles which is very good for keeping the spine healthy. People with heart and circulatory problems should work very gently in the easy version of the pose
- Lie face down on the floor. People with lower back problems might like to put a folded towel or blanket under their hips.
- Bring both arms forward. Stretch into the right fingers and left foot, engage the buttocks and abdomen and lift right arm, left leg. Hold for 3 breaths and repeat to the other side. (fig.1) (Easy version for people with shoulder problems is to bring the arms out to the side.)
- Now lift both arms and both legs holding for 3 breaths. (fig.2) (easy version is to keep the arms out to the side)
- On the 4th inward breath bring your arms out to the side and stretch into your fingertips for 3 breaths
- Lastly clasp your hands behind your lower back and then stretch them down towards your feet for another 3 breaths. (fig3)
- Release and gently return to the floor and relax. You may like to rock your hips side to side and pelvic tilt to release the lower back. Increase your strength by repeating the series 2 more times, you can also increase the number of breaths in each exercise.
fig.1
fig.2
fig.3
