5 Sequences remedy for Lower Back woe

There is no better way to maintain the mobility and the health of the lower back with the most effective of yoga asana practice. The following sequences ( A , B , C , D , E ) are a combination of stretching , releasing , strengthening and realigning for the lower back & the hips as well. Do mix & match from these 5 group of sequences for a customize practice. A , C &E sequences are good for opening a morning practice or unwinding before the bedtime ,bearing in mind that D Sequence is indispensable as it helps to strengthening the muscles ,tissues & ligament in that region.
Note : Consult with the physician prior to try any of these movements if you have any serious joints related complaints & Injuries.


A SEQUENCE

A(1)- Supine full body stretch - to press the feet to the wall and stretch both arms upward to creat4 traction to extend the whole body and the spine.
A(2) -Ardha Apanasana ( Single leg knee to Chest ) - to stretch the hips and the lower back and also the upper back and the back of the neck. Repeat this to the opposite leg.
A(3) -Apanasana ( Knee to Chest ) - ditto A( 2 ).
A(4)- Upper spine twist and stretch , Repeat this to the opposite side and then complete with A(3).
A(5) -Supta Bandha Konasana ( Reclined Bound Angle Pose ) - to release the inner thighs & relieve the tension in the lower back.
A(6)- Ardha Ananada Balasana ( Half Happy Baby ) - to stretch the Groins and hamstring -Repeat this to the opposite leg.
A(7) -Ananada Balasana ( HappyBaby ) - Ditto as A( 6 ) and completed with A(3)
A(8) - Modified Twist Pose - to stretch the I T band and the relief the lower back- Repeat to the opposite leg
A(9) -Diagonal Knee to Chest Pose - stretch the outer hip joins and Gluteus muscles - Repeat this to the opposite leg
A(10) - Reclined Spinal Twist - release the tension in the lumber spine and the outer hip - Repeat this to opposite leg
A(11) -Supine full body stretch - realign the spine and all the muscles in the whole body.

Note :Repeat the whole sequence all over again , do at least 2 repetitions each side and hold each pose for at least 5 breaths

A(1)

A(2)

A(3)

A(4)

A(5)

A(6)A(7)

A(8)

A(9)

A(10)

A(11)

B SEQUENCE

B(1) - Modified Downward facing Dog with the wall -open up the whole body and a good stretch for the spine.
Note : Bent the knee for tight hamstring.
B(2) -Modified Trikonasana - stretch the side torso and the spine.
Note : Put the hand on the waist instead of stretching upward and the bottom hand supports on the Block.
B(3) -Trikonasana - Ditto as B (2).
B(4) -Virabhadrasana ( worrior II ) - As a transition pose between B(3) & B(5)
B(5) - Utthita Parsva Konasana ( Extended Side Angle Stretch ) - stretch side torso and the hips joints.
Note : Foll all standing poses above, take the sacrum down and tuck in the tailbone slightly to create space for the lumber region and the pelvis region.

Note : Hold each pose at least a minute or 5 breaths.

B(1)

B(2)B(3)

B(4)

B(5)

C SEQUENCE

C(1) - Dandasana ( Steated Stuff Pose ) - Stretch the leg and the torso & the spine.
C(2 ) - Ardha Myendrasana ( Half Lord of fish pose ) - Twist & tones the whole spine.
Note : Do the twisting pose slowly , especially those who have slip disc or serious back problem.
C( 3 ) -Janu Sirsasana - ( Half seated forward Bend Pose ) - stretch the lower back & hips.
Note : avoid intense forward stretch for serious back complaint.
C(4) - Parivirta Janu Sirsasana Modified - it is a good stretch for the lower back.

Note : repeat the whole sequence all over again if time allowed.hold each pose for at least 5 breaths.

C(1)

C ( 2)

C(3)

C(4)

D SEQUENCE

D(1) -Sphix Asana or Baby Cobra , keep the legs together and the elbows are under the shoulder , and it is about shoulder width apart. The chest is up and the collarbone is board. the head is in the neutral position with the rest of the spine.
D(2) -Uttha Pristhasana ( The lizard Pose ) -Relief the whole spine.
D(3) - Shalabhasana ( Locust Pose ) Variation 1 -Strengthens the muscles of the back and the lower back.
D(4) -Bhujagasana ( Cobra Pose ) -Stretch the entire spine.
Note : skip this D(4) for serious back complaint.

D(1)
D(2)

D(3)

D(4)

E SEQUENCE

E(1) - Setu Bandha Sarvagasana ( The Bridge Pose ) modified - do a few rounds of tilting up and down of pelvis with the arms by the sides to loosen the lower back and then hold the pose with a block supported underneath.
E(2) - Reclined bound Angle Pose - neutralize the lower back.
E(3) -Pandangustasana 1( Hand to toes ) modified with the stretching belt, this pose helps to realign the lower back.
E(4) -Pandangustasana 2 ( Hand to toes ) modified with the stretching belt - stretch to the side.
E(5)-Reclined Bound Angle Pose modified with the wall ,
E(6)-Half Lotus Hip opener modified with the wall - repeat this to the opposite leg and complete each side with Apanasana as E(8).
E(7) -Viparita Karani ( leg to the wall pose ) , hold this pose for couple of minutes before releasing to E (8)
E(8) -Apanasana ( Knee to Chest ) - relax the legs.
E(9) -Supported Bridge Pose -Passive stretch the upper chest and revitalizes the whole body.

E(1)

E(2)

E(3)

E(4)

E(5)

E(6)

E(7)

E(8)

E(9)

Live in the Moment

Mirrored;

" The World is a looking glass and gives back to every man the reflection of his own face."

Bala-Marjaree Vinyasa

This sequence consists of 21 poses, taking the spine to its full range of movement - forward , lateral side , twist and backward bend ,even balancing and it also warms up the whole body. It also helps to build the body awareness how the body the spine can flex & move. When the class moves on ,similar range of movements increase with more challenging poses , like the standing poses Utthita Parsvakonasana ( Extended side angle pose ) ,Setu bandha Savargasana ( The bridge Pose ) , Ardha Matsyendrasana ( Half lord of the fishes pose ) and other balancing pose etc.

How to begin the sequence is your choice . It can be either from the right leg or the left leg, completed the whole sequence and rest in Balasana( the child pose ) for a few minutes and then repeat for the other leg.

This is my favorite sequence and i call Bala - Marjaree Vinaysa as it moves in and out from All fours , Balasana ( Child Pose ) & Marjariasana ( cat pose ). Other possibility of vinyasa can be varied from the sequence.

( 1 ) Balasana ( child pose ) to relax the body and calm th mind ,
(2 ) Active Balasana with arms outstretch in front to increase the forward stretch for the back and the spine.
(3) Pranamasana ( Bowing Pose ) with the arms binding behind the back and the back is curl to stretch more the upper back and the back of the neck. Repeat for another round to warm up the neck and the upper back and it helps circulate blood flow to the Brain , to get vitalized
(4) Back to Active Balasana
(5) moves from ( 4 ) to the right hand side to side stretch the left torso - the waist , the side rib and the arm
( 6) Back to Active Balasana - with the arms outstretch to realign the spine
( 7 ) moves from ( 6 ) to the left hand side to side stretch the right torso - the waist , the side rib and the arm.
(8) Back to Active Balasana - with the arms outstretch to realign the spine.
(9) Moves to All Fours and takes the Cow pose to warm up the entire spine.
(10) Marjariasana ( Cat Pose) to puff up in the upper back , draw the tummy in and tilt up the Pelvis floor to maximize the stretch. Repeat Cat & cow pose for couple of rounds. Relax in Active Balasana ( 8 ) if desires.
(11 ) Moves to All Fours and stretch the right outward behind to the ball of the right foot , to get the calve muscle and Achilles Tendon stretched and push the front the thigh back. do this on the left leg.
(12) The Kneeling Twist - Marjariasana Cat Variation ( 1 ) twists the spine and relief the tightness in the upper back.
(13 ) The Kneeling Twist - Marjarisasana Cat Variation ( 2 ) combines the balancing with the leg raised up to train balancing and concentration
(14 ) Simple Side Plank Pose - Release and back to (11 ) and put the back foot down and stretch the arm. This pose gives a full side body stretch.
(15 ) Pigeon Pose -Releases from ( 14 ) and goes back to (11 ) and put the front right shin down to the floor ,till it is paralleled with the front of the Mat for Stretching the outer hip and stretch the front thigh of the back leg
Note : Modify the pose if any Knee problem with the leg bent , put a block or towel under the stretched hip if it is too tight.
( 16) reclining Pigeon Pose ,come down from ( 15 ) and allow the stretch penetrates deeper in the hip.
(17 ) releasea the Pigeon Pose ( 15 ) and back to the All fours and goes to Active Balasana as ( 8 ).
(18) Adho Mukha Svanasana ( Downward Facing Dog Pose ) - Enters the pose from Active Balasana ( 8 ) .The pose stretches the whole body.
(19) Astanga Namaskarasana ( 8 Limbs Pose ) - tones the arm and upper back.
(20) Bhujagasana ( Cobra Pose ) - this pose stretches and backward bend the spine.
(21) Repeat couple rounds from these 3 connecting poses - ( 18 ) (19 ) ( 20 ) , then rest in Balasana before proceeding to the sequence for the left leg.

Thanks Wendy Cheing for modeling the sequence.

(1)

(2)

(3)

(4)

(5)

(6)

(7)
(8)

( 9)
(10)

(11)
( 12)

( 13 )

( 14 )

( 15)

( 16 )

( 17 )

( 18)

( 19 )

( 20)

(21)