This month we have chosen to share one of the most powerful ways to keep your lower back and spine healthy, flexible and aligned. It is called the Sacro-lumbar release. This sequence is best used as a preventative to back pain, rather than when you are in the acute phases of back pain. If you do have an existing back condition, please do go gently and build up your strength and extent of the movements when you are more comfortable.
Dru Yoga - Sharva Udarakarshanasana: the maltese cross
This posture takes the simple lying twist a step further. It opens and stretches out the chest and pectoral muscles, gives a great twist to the spine. It strengthens the core muscles and frees up the lower back. It also stretches out the gluteal muscles and this helps ease hip and back pain. Not only that, but this posture also aids digestion and helps trim the waist line!
Dru Yoga - Utthita Parsvakonasana: the Bhima posture
The Bhima is a great side stretch, as well as an excellent toner for the quads, glutes and abdominals.
This posture is an extension of the lateral triangle: Utthita Trikonasana and it gives you a long side stretch, opening the intercostal muscles, the lungs and therefore the heart. It provides a much needed alignment between the crown of the head and the lower energy centres.
Dhanurasana or the Bow gives a complete activation of the whole spine, helping maintain both its suppleness and strength and also of the hips. It is an amazing backward bend, which opens the chest and stretches the pecs and the quads. In the final stage the bow gives a gentle massage to the abdominal organs, obviously aiding digestion.
The child pose, helps to free tension in the area between the shoulder blades and along the whole length of the spine and is a calming posture.
Energetically, this posture allows for a resting phase on the earth, creating a wonderful circle of energy flowing over the top of the head and neck, shoulders, arms and hands to the feet, legs and over the back.
On a mental and emotional level you may sense a feeling of security and inner peace, as well as experiencing feelings of humility.
Bakasana helps to strengthen the spine, the pelvic girdle and the legs and it also helps with physical balance. It also helps the circulation of the blood to the head as it falls into the inversion set of postures.
Dru Yoga - Parivritta Trikonasana: the rotated triangle
The triangle posture is a great tonic for the digestion and with the twisting movement around the abdomen it helps to prevent constipation too.
This posture and the Extended triangle (Utthita Trikonasana) is perfect for anyone suffering from scoliosis of the spine. Perform a combination of both regularly to gain the benefits.
I've always loved the cat posture because of the way it combines utter simplicity and ease with profound results. It's just about the best back toner you'll come across, and if you can get it right, you can use it as a tool for clearing emotional blocks stored all along the spine.
And there's even more... and if you can get that right, you can use it as an aid to bringing vibrant clarity to your consciousness in meditation... Read on for all the details!
Two of Dru Yoga’s most experienced teachers offer you highly effective 15-20 minute daily exercise programs to ease and take control of your back pain in less than 6 weeks. Why not join the many others who have overcome backpain using this powerful yoga movement sequence?
Bakasana helps to strengthen the spine, the pelvic girdle and the legs and it also helps with physical balance. It also helps the circulation of the blood to the head as it falls into the inversion set of postures.
