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Free Iyengar BAck Care Sequence
This is a basic back care yoga sequence that you can practice at home, any time your back needs a little extra love.
If your desk job has you aching or you overworked your back, here is a gentle yoga sequence designed specifically to relieve minor aches and pains in the lower back, upper back, neck and shoulders.
Since tight hips, hamstrings, and shoulders often trigger discomfort and pain, this sequence lengthens those muscle groups, creating more ease of movement.
This series of 6 poses takes 20-30 minutes, depending on your pace, and provides hours of relief
If your desk job has you aching or you overworked your back, here is a gentle yoga sequence designed specifically to relieve minor aches and pains in the lower back, upper back, neck and shoulders.
Since tight hips, hamstrings, and shoulders often trigger discomfort and pain, this sequence lengthens those muscle groups, creating more ease of movement.
This series of 6 poses takes 20-30 minutes, depending on your pace, and provides hours of relief
Back Care Sequence
Step 1Sit with your knees bent and the whole side of your body against the wall.
As you put your shoulder on the ground, move buttocks up against wall. Roll over with your legs up the wall. Press thighs into wall, straighten legs. Spread the bottoms of the feet, toes point towards middle of the room. Relax abdomen towards the floor. Roll shoulders under, palms towards the ceiling. Stay 1-10 minutes |
STEP 2Start at the wall, hands at shoulder height. Spread the fingers and turn palms out slightly.
Press into the palms and walk back, push thighs back, buttocks towards middle of the room.. Arms are straight. Front of the armpits open towards the floor. Shoulderbaldes down into body to open chest. Abdomen up towards low back. Press thighs back to create space in side trunk. **If your upper back is curving up towards the ceiling or if you have shoulder issues, walk your palms higher until you feel your chest open** |
STEP 3Stand with feet together, one inch away from the wall. Walk hands up the wall until arms are totally straight.
Lift lower abdomen up as you descend the top buttocks towards the floor so the low back feels long. Come onto the tips of the fingers, shoulder-bades down and into the back. |
STEP 4Keeping the last pose, bend your knee into your chest as much as possible.
Let abdomen release down towards the floor. Do other leg, then both legs. |
STEP 5Start with your knees bent slightly bottoms of feet on wall.
Roll your shoulders under and grab edges of the mat. Press feet into the wall, and slowly push yourself into the middle of the room. Let the mat catch you top buttocks and your shoulders to roll them both down towards your feet. You will feel chest lifted and lower back long. Press thighs down. Stay 1-10minutes. |
STEP 6Roll up a thin blanket.
As you lie back see that it rests in the middle back (bra line) thoracic region. Move top buttocks towards feet so low back is long. If neck is uncomfortable place a blanket underneath your head and neck. Palms face up, arms on the floor. Start at 1 or 2 minutes. You can increase to 5. |
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