Kundalini yoga focuses on sound, breath techniques, meditation and chanting, along with building physical health. According to Yoga Journal, the founding principle of this style is to awaken the coil of energy that is stored at the base of the spine, which is then drawn up through the chakras. If pain or discomfort is experienced after class, check with a teacher to make sure you are practicing in proper alignment.
Spinal Sequence
Author Shakta Khalsa shares a Kundalini yoga sequence to warm up and flex your spine. This sequence is practiced by sitting on the floor in a comfortable cross-legged position. Elongate your spine and feel your sit bones relax into the floor. Yoga sequences should become like a fluid motion linking to each inhale and exhale. Each vertebrae in the back should feel like it is being stretched and lengthened. Practice each sequence for no longer than one to two minutes. If at any time you feel pain, stop and lie down on the floor, taking deep breaths. Keep a meditative mind focused on the breath for each movement. You may need to go slower and more gently if your back is not used to stretching.
Spinal Twists
Khalsa shares that it's important to know the difference between a "good" pain and "bad" pain. A "good" pain feels like resistance in the muscles, which begin to unwind through breathing and continued flexing. A "bad" pain will feel sharp and intense. If you have had a back injury, check with your doctor before practicing yoga. You may need to start out with a gentle or restorative class before trying Kundalini yoga.
Stretch the Whole Body
According to physical therapist and yoga instructor Julie Gudmestad, a practice focused on excessive forward bends may be risky. If a student has a flattened curve in his lower back or tight hamstrings, forward bends could aggravate the spine. Hamstrings need to be stretched and warm before doing a lot of back stretches. Try Downward Facing Dog Pose or Hero Pose to stretch the hamstrings. Tight abdominal muscles can also pull on the back during forward bends. A yoga practice that is balanced and stretches out the whole body can help ease back discomfort.
Check Your Readiness
Check the flexibility in your back before trying a series of forward bends or deep stretches. Lie flat on the floor and lift one leg up while the other stays flat on the floor. Look to see if you can bring your lifted leg perpendicular to the floor with a straight knee. If your leg cannot be raised vertically, you may strain your lower back during certain postures. Take your time and do not push yourself during class. Use props or try simple modifications if at anytime you are experiencing pain.
Member Comments