by Baxter

Last week I introduced some
thoughts on low back pain and yoga (see here). As I mentioned, the majority of
episodes of lower back pain are related to short-term issues of muscle strain
or spasm, or other soft tissue and joint situations that usually resolve in six
weeks or so. However, it is possible that a regular yoga practice or a special
sequence directed at the lower back area can speed up that process and get you
back on track a bit sooner. I have frequently observed that for students who
come to class for the first time, acute low back strain often requires only a
few sessions in my Back Care Yoga class before the student is well enough to
return to or advance to a regular yoga class. In this setting, the variety of
poses that may be helpful is a bit larger than with more serious lower back
injuries or conditions. For example, you can be a bit more comfortable with
some twisting and forward bending poses, which often have to be modified in the
other situation.

This week I would like to
give you a very brief sequence of poses to try when addressing low back
pain. This is a great little sequence that Raven, my wife, came up with a few years back. 

My intention is to add to this sequence over the next few weeks. I have found
that it is better to start with shorter practices and advance as you are
ready.

The Reclined Hip Stretches sequence allows you to
gently release tension around your hip joint and hamstrings, which may help relieve lower back pain. This sequence is
a good general warm-up you can do at the beginning of any asana practice. It
takes your hip joint through most of its range of motion, so it could be
helpful for conditions from mild joint stiffness to arthritis. It is also a great
way to begin stretching your hamstrings, and because your arms move up and
overhead at the start of the sequence, it can help loosen up tight shoulder
joints. 

Caution: If you have
significant lower back problems, make sure to take your knee across your mid-line
slowly and keep it on the easy side for a while. Allow your lower back and
pelvis to stay flat on the floor.

1. Start by lying on your back, with your legs
straight. You can set yourself up near a wall, so your feet can press into the
wall. 

2. Inhale and raise your arms overhead and back toward the
floor.

3. Then exhale and bend your right knee to your chest, bringing your hands
to meet the knee. 

4. Inhale, and gently guide your right knee toward
the right using your right hand.

5. Exhale, and guide your knee back to center, then,
changing to your left hand, guide your knee 6-12 inches over to the left.

6. Inhale, and guide your knee back to center. Then exhale, and holding onto the back of your leg,
straighten your leg toward the ceiling as much as you can. 

7. Inhale, bend your knee, release your foot to the
floor, and straighten your leg along the ground.

Repeat the entire sequence on your left side. After that, if you wish, you can repeat the sequence on both sides a few more times.

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