healing the lower back

Maggie Reagh - 1 - www.yogatherapyvancouver.com

Part III: Healing the Lower Back – Focus on Strengthening our Core Power

Centre and Letting go of Fearful Instability - Vata↓Kapha Pitta↑ - Bṛhmana Kriya

Core Power Centre -Strength

I-33 Maitrikaruna-muditopeksanam-sukhaduhkha-punyapunyavisayanam-

bhavanatah-cittaprasadanam

When others are happy, be friendly (show loving kindness); when they are depressed,

show compassion (empathy); when they are doing virtuous deeds, be joyful for them;

when doing non-virtuous deeds, feel equanimity (do not get thrown off your centre)

Contemplate a person in your life for each situation – can you follow this

advice? Why or why not?

Fearless, Relaxed Mind with Core Strength – Mula Bandha – Hold after Exhale

I-34 Pracchardana-vidharanabhyam-va-pranasya

Or [a clear mind arises] from breathing exercises (pranayama) which focus on

exhalation and the retention of breath after exhalation.

Hatha Yoga Pradipika (II,18) also recommends starting with lengthening the exhale

before the inhale - also, Vyasa and the Yoga Rahasya agree because it is safer.

How is your breath? Long and smooth or Short and rough?

1. Lying Warm-up – Focus on Warming-up and Gently Strengthening/Stretching

Lower Back

Tādākamudrā: Little Pond Mudra with Hold after Exhale

Focus: To practice conscious breathing technique and gently warm up back muscles.

Bend legs to protect lower back

Dvipāda Pītham – Two-footed stool Pose Purple Block b/t thighs to stabilize pelvis.

Use a green block under the lower back if lordosis (sway back) is causing back pain

Focus: To gently warm up as well as stretch and strengthen the back. To stretch the

hip flexors.

Repeat each variation 4-6 T


Apānāsana: Lower abdominal vital air posture

Focus: Counter pose that relaxes the lower back with hold after exhale to strengthen

the core muscles/stabilize pelvis

Ūrdhva Prasrta Pādāsana: Upward-spread feet Variations

Focus: To strengthen the lower abdominals and mula bandha (pelvic floor); to stretch

lower back/hamstrings safely – lying forward bend with neutral spine!

2. Opening Chanting Invocations/Yoga Sutras – See Course Outline

Modify by sitting on a chair

Meditate on Flame (Agni) in Belly – Touch Belly

Chant: Ram (3rd

Cakra) – Vam (2nd

Cakra) – Lam (1st Cakra)


3. Cakravākāsana Vinyāsa 6T – Count breath 4-6 “

Focus: To gently stretch/warm up/strengthen the whole body including the Lower

Back

Bhujangāsana; (Ardha) Śalabhāsana; Vimanāsana – Cobra, (Half) Locust & Airplane

Focus: To strengthen the lower back and stabilize the S.I. (sacroiliac) joint function one

side at a time.


Child’s Pose– Legs Parallel – Belly on Thighs Focus: To stretch and contract back muscles as counter to back arches

Transition to Standing with Lunges

Focus: Stretching psoas muscle and balancing pelvic rotation one side at a time

4-6 T/side Transition through child’s pose to go from lft to rt

4. Tadāsana – Parśva Variation

5. Vīrabhadrāsana with Pārśva Uttānāsana Vinyāsa: Warrior with One-sided

Forward Bend Flow – Using wall and chair – Stay in poses to intensify

Focus: To warm up the whole body while gently stretching/strengthenng the upper

and lower back. To balance the rotation of the pelvis while stretching the hamstrings

and strengthening the muscles of the upper and lower back.


6. Pārśvakonāsana: Side Angle Stretch

Focus: To stretch the lateral sides of the body, strengthen/stretch back and balance

hips and pelvis

7. Prasārita Pāda Uttānāsana: Spread-footed Forward Bend

Focus: To realign the spine after asymmetric work while stretching the back and

hamstrings.To teach how to execute safe forward bends with a neutral spine and bent

knees.


8. Transition to Floor – Bend knees in all forward bends to give more core stability

and less load on the back – Skip transition if necessary for Lower Back Pain

(LBP)

9. Janu Sirṣasana – Knee to head pose – Advanced Only

Focus: To stretch lateral sides of body into fascia of hips/gluts

10. Child’s Pose– Legs Parallel – Belly on Thighs - Transition to lying

Focus: To stretch/relax/rest back muscles as counter to standing/seated poses

11. Jathara Parivrtti (Parśva) - Rotated and Lateral Twist: Jathara Agni-Fire Twist

Variations with Supta Eka Pādāngusthāsana: Lying One-footed Big toe posture

Focus: To stretch the musculature of the hips/ lower Back/ hamstrings and to balance

pelvis

Parśva

Parivrtti


12. Apānāsana: Lower abdominal vital air posture – Counter Pose

13. Śavāsana - Meditate on Flame in Belly

In: Am Ex: Strong

In: Am Ex: Free

In: Ram Ex: Lam

14. Closing Chants

healing the lower back

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