Posted by: eveyoga | November 21, 2011

Rx for Low Backache

For many years in Sydney, I trained yoga teachers to teach. One of the trainees’ assignments would be to design a sequence for a particular problem, apply it to a student, and assess the results.

Daniel, my husband, was a good guinea pig for the trainees because he had periodic back pain. (Interestingly, after nearly 19 years of doing yoga, he seems to have transcended this particular condition.)

Here’s a “Daniel sequence” for groins and lower back that I came across in my archives. Working more indirectly on the back problem by tackling shoulders and hamstrings is good protocol.

Supta Baddha Konasana, 5 min., with bolster and belt

Viparita Karani, 5 min., legs in splits

Adho Mukha Virasana, 10 breaths

Shoulder Stretches, 5 breaths

Adho Mukha Uttanasana – hands to wall, tilt hips towards ceiling, x 2, 10 breaths, then bent legs, tilting hips up every second exhalation x2, 10 breaths

Adho Mukha Vrksasana, 10 breaths x 2

Adho Mukha Vrksasana

Tadasana, 5 breaths

Trikonasana, 10 breaths x 2

Uttanasana

Parsvakonasana, 10 breaths x2

Prasarita Padottanasana, 5 breaths, looking up, concave back

Uttanasana

Malasana, 5 breaths

Malasana

Baddha Konasana, seated, holding feet, 10 breaths

Upavistha Konasana, 5 breaths, sitting straight, then 5 breaths, focus on pelvic tilt, concave back

Parsva Upavistha Konasana, 15 breaths each side

Parsva Upavistha Konasana

Baddha Konasana, 5 breaths

Upavistha Konasana, 5 breaths, work pelvic tilt

Gomukhasana, 15 breaths each side

Ardha Jatara Parvatanasana, 10 breaths each side x 2

Ardha Jatara Parvatanasana

Savasana

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