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)