Posted by: eveyoga | October 15, 2011

Yoga for Back Care – No. 5

Here’s the fifth and last in a series of programs that can gradually get the yoga practitioner back on her feet after back strain or ache.

You’ll recognise these poses from the earlier sequences, presented in a slightly different order.

Adho Mukha Svanasana is done here with a strap looped around the hip creases so I’m able to traction the student’s legs away from the pelvis. You can also do this yourself by looping a strap around a railing to achieve a similar tractioning. Hold for 1 – 2 min. Rest, then repeat.

Adho Mukha Svasnasana with Strap

Curl-ups x 10

Abdominal Curls

Ardha Jatara Parvatanasna, 20 breaths each side, then repeat

Ardha Jatara Parvatanasana

Supta Padangusthasana Cycle, each variation held for 20 breaths, alternating sides

Hip Opener

Supta Padangustasana A

Supta Padangustasana B

Hamstring stretch

Chair Savasana, 5 – 10 minutes

Chair Savasana

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