Yoga originated in India more than 5,000 years ago and is considered one of the most beneficial practices you can perform. From the ancient Sanskrit term meaning "to yoke," or "to unite" yoga is a way to connect body, mind and soul. According to the textbook "The Science and Philosophy of Teaching Yoga and Yoga Therapy," yoga is extremely beneficial for rehabilitating through back injuries.
Paschimottanasana or Seated Forward Fold Pose
Forward folds are very effective in increasing flexibility and strength in the lower back. They also lengthen the hamstrings, which opens the hips more and allows more range of motion in the lumbar spine. Paschimottanasana is done seated with your spine straight and legs extended in front of you. Inhaling your arms to the sky and on the exhale, come forward while keeping your chest open, spine long, until your hands reach your calves, ankles or feet.
Uttita Parsvakonasana or Extended Side Angle Pose
Uttita Parsvakonasana is a pose designed to lengthen the entire side of the body. It offers a deep, lateral stretch of the spine and also forces the core to keep you balanced and stable in the posture, building more strength in your back muscles. Uttita Parsvakonasana is practiced with your legs spread and arms out to the side, extending from the shoulders. Bringing your right toes to 90 degrees, bend your right knee to 90 degrees. Bring your right forearm to your right thigh and float your left arm to the sky, bringing your left bicep over your left ear. Aim to achieve one, straight, diagonal line along the entire length of your left side. Release and reverse lengthen the right side of your body.
Setu Bhandasana or Bridge Pose
Setu Bhandasana is a backbend that is effective in lengthening the front of the body and building strength and flexibility in your spine. The textbook "The Illustrated Light on Yoga," by world-renowned yogi B.K.S. Iyengar writes the benefits of Setu Bhandasana as bending the spine to a point where the muscle fibers are stretched and contracted to a point where they begin to build and repair stronger, more flexible fibers in their place over time. Begin lying on your back, knees bent and heels pulled close to the gluteals. With the palms planted on the ground, lift your hips and pelvis straight to the sky as you engage your back to keep them lifted. Interlock your fingers beneath your gluteals, roll your shoulders underneath your upper back and lift your hips higher for a deeper backbend.
Marichyasana or Sage Pose
Marichyasana A is a seated twist which rotates the spine while lengthening it and opening the chest. Rotations and twists are effective in healing and restoring through back injuries and are beneficial in cleansing toxins from the digestive system, according to "Illustrated Light on Yoga." Begin seated with your legs extended in front of you. Bend your right knee, pulling your heel close to your right glute. Bring your right hand behind you, planting the palm on the mat, and inhale your left arm to the sky. Exhale and bring your left elbow across to the outside of the right knee as a you rotate your torso to the right. With each inhale, lengthen the spine, with each exhale rotate deeper into the pose. Slowly release and take Marichyasana A on the other side.
References
- "The Science and Philosophy of Teaching Yoga and Toga Therapy"; Jacqueline Koay, Theodora Barenholtz, PT; 2010
- "Illustrated Light on Yoga"; B.K.S. Iyengar; 2000
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