How to Practice Yoga for a Healthy Back
- 1
Begin this yoga sequence from an all fours position.girl all fours image by Pavel Losevsky from Fotolia.com
Come to all fours on your mat or towel. Place your palms down with your wrists below your shoulders, shoulder width apart and knees below the hips, hip width apart. Become aware of your breath. Breathe in and out a few times, making the breath loud, like wind going through a tunnel. Breathe through your nose if you can; just keep breathing comfortably. - 2). Inhale and arch your back inward for cow pose. If your spine were a C, the ends of the C would be facing up toward the ceiling or sky. Exhale and round your back upward like an angry cat, with the ends of the C on your spine facing the floor. Continue to alternate movement with breath, always inhaling for cow pose and exhaling for cat pose, until your spine feels warmed up.
- 3). Drop your hips over your heels for child's pose. Keep your head down and arms extended over your head. Edging your fingertips forward, you will feel the stretch under your armpits. Stay in this position as long as you like, breathing deeply.
- 4). Bring your elbows down next to your knees and place your palms down beside your ears. Let your shoulders drop down toward your head and feel the stretch in your upper and middle back. Breathe deep and stay here as long as you are comfortable.
- 5). Place your palms up next to your feet and draw your awareness to your lower back. Visualize breathing in oxygen and positive energy and exhaling out tension and stress in your lower spine. You may want to separate your knees a little wider here, allowing your belly to fall between your knees.
- 6). Evaluate your body after spending time in child's pose and decide if you want to repeat the entire sequence. Stay in each position for one breath or several breaths. Yoga is about paying attention to how your body feels. By doing this sequence daily or at least several times a week, you will tailor the vinyasa to fit your back's specific needs.
