So you have started coming to yoga class and really feel the difference at the end of each session, but you feel you would get even better results if you did some yoga in your own time between sessions?

After getting asked frequently which asanas/ postures are the most effective, I have composed this little sequence of postures for you to help you improve the health of your back quicker.

Back muscles are postural muscles, which need endurance strength because they have to work to help you be upright as soon as you get out of bed; so training them to be able to be strong over a period of time will make all the difference. Many of us have desk jobs and can really feel how this endless amount of sitting affects our back health and posture. You will be surprised how much of a difference it makes to how you feel to look after your back by mobilising and strengthening several times a week for a short amount of time. – I always say if you only have 5 minutes, just do the Locust – it’s an all rounder.

We often naturally stretch when we have been sitting for some time, trying to straighten up and open the chest, we might as well take a little time to do something a little more effective.

Try to do the sequence below 4-5 times over the next week and let me know how it affects how you feel physically and mentally. If it doesn’t help you feel better, you have gained an experience and no one will ask you to continue doing it.

The sequence will take about 10minutes once you know how to do the exercises and don’t have to check the instructions between the postures. I have created a one page quick visual guide for you to print off and help you remember which poses are in the sequence. Click on the image and download the full size high quality printable version.

 

My tip if you don’t want to keep checking the time during the breathing relaxation at the start and the end, just count your breath – two minutes for most people who do not regularly train pranayama will be about 24-32breath.

One breath is inhale/ exhale.

 

Precaution: I do not recommend starting with this back sequence to address acute back pain. Make sure your back is not in severe pain when starting with theses exercises. This sequence is meant to help re-build back strength once you passed the phase of totally debilitating pain and can help you avoid a future episode, providing your back pain was due to muscular weakness and lack of mobility.

 

1) Start with a couple if minutes deep breathing lying on your back:

 

2) Now you can start with mobilising and stretching the back gently – do 10 repetitions:

 

3) Next you are mobilising, warming and stretching the the hips and groin – do 10 repetitions:

4) Roll over your side and bring yourself to standing, taking the wide legged forward fold to decompress the spinal segments and gently stretch the back of the thighs as well as opening the chest/ stretching the front of the shoulders and chest muscles – try two rounds of 5 slow breath:

 

5) Now lie back and start activating your glutes/ butt muscles as well as working on opening the hips and strengthening the lower back erectors (the muscles that give you the natural lumbar curve and keep the lower back healthy and strong) – do 10 repetitions:

 

6) Turn your self over and lay on your belly, getting ready to strengthen your whole posterior chain (all the muscles from the heels to the base of the scull).

You can do, single leg lifts, both legs, and both chest and legs at the same time. Working with your breath will make this easier, start with dynamic and then work up to holding chest and legs up for a few breath. Make sure you squeeze your butt before you lift. This is one of the most effective back strengthening exercises you can do. It is pretty safe as the hight of your lift depends on your muscular power and not on your arm strength that can possibly push you past what is suitable for your spine at that point.

Do 10 alternate leg lifts, 5 both legs lift, 5 chest only, 5-10 chest and legs:

7) Well done, you have given this little sequence a real good go.

Now take a minute in Child’s pose (12-16breath) before finishing off on your back in Savasana (12-32breath) if you have time.

 

I would love to hear how this little back health sequence works for you.

If you have any questions or are unsure this is the right thing for you, drop me a line, I’d be delighted to hear from you.

 

Have a strong back week

 

Namaste

 

Marie