Backside Blues

This 25 step sequence of yoga postures was designed to heal and strengthen the back muscles and to alleviate mild back pain and discomfort. Level: Basic to Beginner

[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ] Caution: If you are straining the back muscles either modify the pose or release and move to the next one.

1. Start in Easy Pose

yoga postureA. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Come into Table position on your hands and knees

yoga postureA. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

3. Inhale into Dog Tilt

yoga postureA. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

4. Exhale into Cat Tilt

yoga postureA. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

5. Repeat #3 and #4 moving with the breath 3-6 times

6. From Table, inhale into Balancing Table

yoga postureA. Inhale the right leg and left arm up parallel to the floor, stare at a point on the floor for balance.

B. Breathe and hold for 2-5 breaths.

7. From Table, exhale into Downward Facing Dog

yoga postureA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

8. Inhale and step right forward into Low Warrior

yoga postureA. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling. Relax the shoulders down from the ears and press the chest forward.

C. Breathe and hold for 2-5 breaths.

9. Exhale the palms together and inhale into Half Prayer Twist

yoga postureA. Exhale the palms together in front of your chest. Bring the left elbow to the outside edge of the right knee.

B. Press into the palms to roll the top shoulder up and back. Look at the right wall or up at the ceiling.

C. Breathe and hold for 2-4 breaths.

10. Exhale into Half Pyramid

yoga postureA. Place the palms on the floor on opposite sides of the front foot. Straighten the front leg and round forward to bring the head to the inside of the right knee.

B. Reach the right toes up towards the ceiling., press the hips towards the back heel, have the elbows slightly bent to relax the shoulders, neck and face.

C. Breathe and hold for 2-5 breaths. Inhale up into Low Lunge.

11. From Low Lunge, exhale into Downward Facing Dog

yoga postureA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

12. Step left foot forward, repeating # 8 through #11 on opposite side

13. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

14. Hold onto the heels and inhale into Rabbit

yoga postureA. Hold onto each heel with each hand, bring the forehead against the knees and the crown against the floor.

B. Inhale and lift the hips up towards the ceiling. to round the spine. Keep holding tightly onto the heels.

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

15. From Child, slide the arms forward and scoop into Cobra

yoga postureA. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

16. Exhale and lower the chest to the floor, inhale lift into Locust

yoga postureA. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

17. Slowly roll onto your back and bend the knees into Wind Relieving Pose

yoga postureA. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.

C. Breathe and hold for 2-5 breaths.

18. Lower the feet and arms to the floor and inhale into Bridge

yoga postureA. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

19. Lift the left leg into Supine Hand to Toe Pose

yoga postureA. Bend the left leg enough to interlace the middle and index finger of the left hand around the toe. Lower the right leg to the floor.

B. Inhale and press the left heel up towards the ceiling. Gently pull back on the toe and press the shoulders flat to the floor.

C. Breathe and hold for 2-5 breaths.

20. Cross the left leg over the right knee into Knee Down Twist

yoga postureA. Bend the left leg and place the left foot on top of the right knee. Slide the arms out to the sides in a T position.

B. Exhale and lower the left knee over to the right side of your body, turn and look at the left hand.

C. Breathe and hold for 2-5 breaths.

21. Roll the hips back to the floor and pull the left knee into Half Wind Relieving Pose

yoga postureA. Interlace the fingers around the left knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.

B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.

C. Breathe and hold for 2-5 breaths.

22. Repeat # 19 through # 21 on the other side with the right leg extended

23. Hold onto the feet and kick into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

27. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

28. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 8

  1. Just finished this set of poses. I am kind of new to Yoga but have started to practice it because of back problems (Scitatica) This warms the back and hips up which reduces my over all pain. Also stretches some of those nuesence hamstrings that I have. Overall a good yoga session.

  2. can this be practiced by men more than 50 year old. Please reply to mail at [email protected]
    Regards

  3. sid4711 – As long as you are in overall good health this sequence should be fine for you.

  4. Thx Timothy for your comment, also wanted to ask you are there any special set of exercises for Arthritis, will be grateful for your help.
    Regards

  5. Hi, loving all the content. Thanks for all the help. I am having trouble seeing the back sequence. What can I do?

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