DEFINITION OF LOW BACK PAIN Low back pain (LBP) is a common complaint second only to cold and flu as a reason why patients seek care from their family …
Second Sun Salutation Yoga 1. From the end position of the first sun salutation, standing straight with your hands at your sides, legs straight, feet together and head facing …
Yoga Sequence to Relieve Lower Back Pain Trauma, sprains and fractures in the ligaments that support the spine can cause chronic back pain. Even injuries from your childhood can …
Sun Salutation Yoga This is an exercise that is used for warming up the body, and is an effective way to start a power yoga session. 1. Begin by …
Ardha Bhekasana INSTRUCTIONS: 1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin by lying on the floor on your belly, place …
Vyaghrasana INSTRUCTIONS: 1. Begin on hands and knees (table pose), with hands flat on the mat and knees shoulder-width apart, looking downwards 2. Inhale, and bring the right knee …
Supta Padangusthasana INSTRUCTIONS: 1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin by lying on your back facing upwards with your …
Virabhadrasana II INSTRUCTIONS: 1. Begin by standing with feet 3-4 feet apart with knees unbent. Lift your arms so they are parallel to the floor, and reach out with …
Parivrtta Parsvakonasana INSTRUCTIONS: 1. Begin by standing with feet 3-4 feet apart with knees unbent. Place your hands on your hips, and turn your right foot out to the …
Poor posture when sleeping, an inadequate desk chair or the way we walk can easily translate into back pain. If the problem has already appeared, it is important to …
Vrikshasana INSTRUCTIONS: 1. Begin by standing with feet 3-4 feet apart with knees unbent. Keeping your left foot firmly on the floor, bend your right knee and put your …
Virabhadrasana III INSTRUCTIONS: 1. Begin by standing with feet 3-4 feet apart with knees unbent. Bend forwards at the hips so your head and hands are pointing directly downwards …
Trikonasana INSTRUCTIONS: 1. Begin by standing with feet 3-4 feet apart with knees unbent, left, foot facing forwards, right foot facing outwards. 2. Raise arms parallel to the floor, …
Adho Mukha Svanasana INSTRUCTIONS: 1. Prepare a padded surface, such as a yoga mat or a folded blanket or towel. Begin on the floor on your hands and knees. …
Steady as You Go A sequence to ease anxiety • 35 to 55 minutes Supported Child’s Pose Supported Half Frog Supported Straddle Forward Fold Legs Up the Wall Side …
Dissolve and Evolve A sequence for headache, neck, and jaw tension 45 to 65 minutes PROPS Bolster (or two rolled blankets or a large pillow) Blanket roll Block (or …
Nourish the Roots PROPS Yoga Strap 2 blocks (or large hardcover books) Bolster (or 2 rolled blankets or a large pillow) Blanket roll POSES Supported Bridge Supported Pigeon Supported …
A Grateful Heart PROPS Blanket roll Bolster (or 2 rolled blankets or A large pillow) Square eighth-fold blanket (or neck pillow) 2 blocks (or large hardcover books) POSES Spine …
Sequences This chapter contains restorative yoga sequences designed for you to follow, each with a different therapeutic focus, as well as tips for building your own sequence. Although some …
Reclining Hero Pose Backbend • 3 to 5 minutes PROPS Bolster (or 2 rolled blankets or a large pillow) PRECAUTIONS Reclining Hero Pose may not be suitable for all …
Head to Bolster Pose Hip Opener, Forward Fold • 5 to 8 minutes PROPS Bolster (or 2 rolled blankets or a large pillow) BENEFITS Gently stretches your back, glutes, …
Seated Butterfly Hip Opener, Forward Fold • 5 to 8 minutes PROPS Bolster (or 2 rolled blankets or a large pillow) 2 blocks (or large hardcover books) PRECAUTIONS If …
Seated Half Butterfly Hip Opener, Forward Fold • 5 minutes per side PROPS Bolster (or 2 rolled blankets or a large pillow) Block (or large hardcover book) PRECAUTIONS If …
Supported Heart Pose with Legs Over a Bolster Backbend • 8 to 12 minutes PROPS bolsters (or make 2 from 4 rolled blankets or 2 large pillows) 2 blocks …