Do you ever feel strain in your back from any background theme in your life? We tend to hold emotions and tensions in our bodies from everyday stress, muscle imbalances, genetic makeup and repetitive posture habits from work, sitting at a computer, driving or just lack of physical activity. But whatever the case may be, try to let loose and release this common pain in the back ritual. It's time to kick this back pain habit outside the door and find a pain free ticket to freedom.
WHAT YOU NEED:
A yoga mat, belt or Yoga strap (optional), 15 minutes of your time and YOU
POSES:
KNEE TO CHEST STRETCH
~lengthens hips/buttocks/back~
a. Lie down on your back
b. Engage abdominals (navel to spine) and bring right knee up toward chest holding your shin with both hands. If you feel discomfort in low back..bend left knee and place foot on floor.
c. Hold for 5-10 breaths keeping tailbone heavy to the floor
d. Return to start and repeat stretch on other side.
Keep your breath flowing and try to release tension in your shoulders and face.
HAMSTRING STRETCH
~Lengthens hamstrings (upper back leg)~
a. lie on your back
b. Place hands (or place belt around arch of foot) and then begin to slowly straighten your right leg to sky until you feel a release in the back or your leg.
c. hold for 5 - 10 breaths keeping your sacrum heavy to the mat and then switch sides.
Try to stay in the moment by focusing on your breath.
SUPINE TWIST
~opens low back/waist/ chest and neck~
a. lie on back
b. contract abdominals (low tummy draws inwards) pull right knee into chest with both hands.
c. open right arm out along floor like a wing and place left hand on right knee and twist... allow right knee to fall to the left
d. gaze and meditate on your right thumb nail.
keep your shoulder blades on the floor as you twist and keep you belly lock in.
Allow gravity to take you deeper into this pose when it is ready to do so. Switch sides when ready to do so.
GLUTE RELEASE
-opens gluteal muscles (buttocks/hips)~
a. lie on your back with knees bent.. feel flat
b. engage the abdominal lock and cross right ankle over left knee.
c. draw legs in toward chest and grab your left thigh with both hands (advanced variation-hand around left shin)
Relax any hint of tension in the face, shoulders and jaw.
Breath here for 5 to 10 breaths enjoying this moment of release and then switch sides.
Once you have released both sides of the body; lie down on your back with legs long, arms beside, palms upwards, close your eyes and rest here as long as you'd like in this pose of relaxation.
Find time on a regular basis to indulge in a little bit of ME time. Take a break from your regular routine to fine a moment of solitude; to observe sensations in your body and allow yourself to take action to alleviate any tension created in your physical body. Stress and anxieties become embedded in our physical form, may it be neck, shoulder, headaches or even back pain. So taking 15 minutes out of your day to nurture your body, mind & spirit and allow the areas of your hips, back among other intrinsic muscles to help release, open and free the body of tensions that no longer serve a purpose.
ENJOY & NAMASTE.....
LINDA
