According to "Yoga As Medicine" author Timothy McCall, M.D., the second most common reason people visit a doctor is because of back problems. A bad back can be due to a minor muscle strain, joint issues in the lumbar spine and postural alignment--or can be linked to more serious ailments like arthritis, sciatica or vertebrae injuries. If you are experiencing back woes, heighten your awareness to pain when doing yoga exercises. Most back issues can be remedied with postural awareness, stretching and strengthening, but you want to make sure not to aggravate the cause of the back pain by paying close attention to sharp pains and pulls. Listen to your body and gently release from the pose--many yoga injuries occur when coming out of postures.
Cat Pose
Cat pose is a basic kneeling posture that increases spine flexibility. It gently massages the spine and stretches the neck and back. It is done on all fours in a "tabletop" position. On an exhale, the spine rounds toward the ceiling into cat pose.
Cow Pose
A counterbalance to cat pose, cow pose stretches the neck and front torso, relaxes the lower back and mobilizes the lower back and sacrum. Done in the same "tabletop" position, the belly sinks toward the floor as the spine curves into cow pose.
Mountain Pose
The basic element of all yoga poses start from mountain pose. Mountain pose is similar to the "anatomical position" except the palms face forward alongside the thighs. The feet are together and firmly planted on the ground. The legs are straight, with the hips directly over the standing base. The spine is stretched long, and the crown of the head reaches up for an erect stance. The correct technique of standing without putting weight to one side, too far forward or too far back is the building block that leads to proper weight distribution, balance and body awareness.
Triangle Pose
Triangle pose is a hip-opening pose that stretches the sartorius, a muscle at the back of the leg that flexes, pulls in and externally rotates the thigh, hips, spine, groins and hamstrings. A posture that relieves backache, triangle pose is a therapeutic posture for stress.
Warrior I
Warrior I stretches the shoulders and back, strengthens the knees and ankles, is a remedy to neck stiffness and tones hip-area fat. It is an intermediate standing posture that activates the legs and improves balance. The front knee bends toward a 90-degree angle and the back foot is angled at 45 degrees to allow the hips to face forward.
Upward Salute
Upward salute is a basic standing posture with the arms lifted overhead. The posture stretches the torso and draws attention to your posture--there shouldn't be an arch in the back, but instead the spine should be elongated, which is an effective stretch to remedy an aching back. The pose exercise starts in mountain pose, and the arms sweep straight overhead and hug alongside the ears with the palms facing each other.
Corpse Pose
Corpse pose is sometimes said to be the most difficult pose because it requires the body to fully relax in a reclined position and come to complete stillness. The pose will feel easier on the back if a bolster or rolled-up blanket is placed under the knees to root the sacrum. The legs are straight, the feet turn out naturally and the arms rest alongside the body with the palms facing up.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Yoga As Medicine"; Timothy McCall, M.D.; 2007
- Yoga Journal: Upward Salute
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