Hello Darlings!
In each of the yoga classes I teach I really try to focus on
bringing balance to both the front and back sides of our bodies. So often we
tend to ignore what we can’t see, and thus even in a yoga class we breathe only
to fill our chests and bellies, not the back sides of our ribs. Or when we
engage our abs we tighten up that ‘six pack’ and ignore the corset of muscles
that circles the backside of our torsos as well. We hold children, sit at a
desk typing, cook, and so many other tings using the muscles in the front side
of our body and that leads to a bit of back pain if we don’t regularly work and
stretch our backs as well.
Our bodies are connected, so chances are if you’re feeling low back pain you might have tight hips and hamstrings as well, so be sure to check out some of my other yoga posts to work on your body as a whole (Hip Opening Yoga Poses is a great place to start!)
I teach from the Five Foundational Yoga Poses and am wearing an outfit (capris, sports bra, and tank) from one of my favorite places to shop for workout gear, Fabletics! They are incredibly affordable (your first monthly outfit is only $25!) and every piece I own from them is beautiful- you can’t go wrong with anything Kate Hudson designs!
Cat and Cow Pose (Marjaryasana and Bitilasana)
Each and every class I teach starts out with a bit of
cat/cow within the first ten minutes. It is a wonderful way to start warming up
your entire body, especially your spine, and gently ease out any tightness or
creaks. For those suffering from lower back pain or tightness really focus on
breathing and moving one vertebra at a time as you transition from one pose to
the next.
Start on all fours in a ‘tabletop’ position. Make sure that
your arms are ‘stacked’ meaning that your shoulders, elbows, and wrists are all
in line and perpendicular to your mat (or the floor) and that your knees are
placed directly under your hips. From this neutral position inhale deeply and
round your spine towards the sky, (aka a scared cat!) as you exhale shine your
chest forward, bring your head to look in front of you, and send your sit bones
to the ceiling, this will allow your belly to drift towards the floor (cow
pose!). Repeat this motion a few times, allowing your body to loosen up.
Wide Legged Forward Fold (Prasarita Padottanasana)
Start in Mountain pose, step your feet out just wider than
hips width, then depending on how comfortable you feel you can walk your feet
out wider (the longer your legs the wider they should be!). Inhale and let your
body grow long, giving yourself space to breathe, and exhale hinge at the hips.
Keep your torso long as you let your hands drift towards the floor or towards
your ankles or a block. Instead of bending your back aim to keep it long,
moving from your hips instead of your waist, creating length and helping to
deeply stretch the backs of your legs.
I love the lines of Fabletics gear, how awesome are those straps?!
Sphinx Pose
Begin by lying with your belly on the floor. Legs are
stretched long behind you, hip creases grounded into your mat, tops of the feet
flush with the earth. Place your forearms flat on your mat, elbows directly
under your shoulders. Exhale and ground your entire body into the floor, and
inhale, lift the chest off the mat. Collarbones open towards the front of your
mat, shoulder blades engage back and down your back, and keeping your lower
ribs tucked in expand your torso. Remain here for a few breaths and release back
down to the floor.
Reclining Big Toe Pose (Supta Padangusthasana)
Start by lying on your back on your mat with your legs
extended. Keep your left leg pressed into your mat, left foot engaged, toes
pulling up towards your body. Bring your right knee into your chest, hug the
thigh in and depending on your flexibility either use your arms to garb your
foot and extend the leg long, right foot engaged, or use a strap to loop around
your foot for a longer reach. Aim for your foot to be perpendicular to your body
for a great stretch, depending on your flexibility you might be able to let
your leg drift back a bit more. Hold for a few breaths and then repeat on the
opposite side.
Plow Pose (Halasana)
Plow pose is an advanced yoga asana. Please do not attempt
if a stable shoulder stand is not in your practice. From a supported shoulder
stand position hinge at your hips so that your legs drift, controlled, over
your head toes reaching for the floor. Maintain engagement in your core and
legs, breathing deeply as to not collapse your torso. Your shoulders should be
flat and the floor and you should feel no neck pain.
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| Tinkerbelle Loves the psychedelic-esque yoga pants too! |
So, whether you are a new mother with a sore back from
holding baby or a hardcore athlete that tends to over exert yourself, these
poses are great for your lower back pain!
Do you have a request for a yoga post? Let me know in the
comments below! Don’t forget to pop over to Fabletics to check out this month’s
collection!
I was compensated with product, payment or both in order to facilitate this post. All opinions are my own. Also, I am not a doctor (I am, however, a certified yoga instructor) so make sure you okay yoga with your doctor before practicing.
