Yoga For Back Pain: 10 Yoga Poses To Strengthen Your Back & Ease Your Pain

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If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body.

You may have heard that yoga can be beneficial when it comes to back pain. Here are 10 poses to try, why it works & more.

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment.

Keep reading to learn more about how these poses may be useful in treating back pain. Be sure to follow Carmen on her website for more helpful tips on yoga and how to integrate it into your life.

1. Cat-Cow

This gentle, accessible backbend stretches and mobilises the spine. Practicing this pose also stretches your torso, shoulders, and neck.

Muscles worked:

  • erector spinae
  • rectus abdominis
  • triceps
  • serratus anterior
  • gluteus maximus

To do this:

  1. Get on all fours.
  2. Place your wrists underneath your shoulders and your knees underneath your hips.
  3. Balance your weight evenly between all four points.
  4. Inhale as you look up and let your stomach drop down toward the mat.
  5. Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
  6. Maintain awareness of your body as you do this movement.
  7. Focus on noting and releasing tension in your body.
  8. Continue this fluid movement for at least 1 minute.

2. Downward-Facing Dog

This traditional forward bend can be restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to work out imbalances in the body and improves strength.

Muscles worked:

  • hamstrings
  • deltoids
  • gluteus maximus
  • triceps
  • quadriceps

To do this:

  1. Get on all fours.
  2. Place your hands in alignment under your wrists and your knees under your hips.
  3. Press into your hands, tuck your toes under, and lift up your knees.
  4. Bring your sitting bones up toward the ceiling.
  5. Keep a slight bend in your knees and lengthen your spine and tailbone.
  6. Keep your heels slightly off the ground.
  7. Press firmly into your hands.
  8. Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders.
  9. Keep your head in line with your upper arms or with your chin tucked in slightly.
  10. Hold this pose for up to 1 minute.

3. Extended Triangle

This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It may also help relieve stress and anxiety.

Muscles worked:

  • latissimus dorsi
  • internal oblique
  • gluteus maximus and medius
  • hamstrings
  • quadriceps

To do this:

  1. From standing, walk your feet about 4 feet apart.
  2. Turn your right toes to face forward, and your left toes out at an angle.
  3. Lift your arms parallel to the floor with your palms facing down.
  4. Tilt forward and hinge at your right hip to come forward with your arm and torso.
  5. Bring your hand to your leg, a yoga block, or onto the floor.
  6. Extend your left arm up toward the ceiling.
  7. Look up, forward, or down.
  8. Hold this pose for up to 1 minute.
  9. Repeat on the opposite side.

4. Sphinx Pose

sphinx pose - back pain yoga poses

This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Muscles worked:

  • erector spinae
  • gluteal muscles
  • pectoralis major
  • trapezius
  • latissimus dorsi

To do this:

  1. Lie on your stomach with your legs extended behind you.
  2. Engage the muscles of your lower back, buttocks, and thighs.
  3. Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
  4. Slowly lift up your upper torso and head.
  5. Gently lift and engage your lower abdominals to support your back.
  6. Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back.
  7. Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
  8. Stay in this pose for up to 5 minutes.

5. Cobra Pose

This gentle backbend stretches your abdomen, chest, and shoulders. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Muscles worked:

  • hamstrings
  • gluteus maximus
  • deltoids
  • triceps
  • serratus anterior

To do this:

  1. Lie on your stomach with your hands under your shoulders and your fingers facing forward.
  2. Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side.
  3. Press into your hands to slowly lift your head, chest, and shoulders.
  4. You can lift partway, halfway, or all the way up.
  5. Maintain a slight bend in your elbows.
  6. You can let your head drop back to deepen the pose.
  7. Release back down to your mat on an exhale.
  8. Bring your arms by your side and rest your head.
  9. Slowly move your hips from side to side to release tension from your lower back.

6. Locust Pose

This gentle backbend may help relieve lower back pain and fatigue. It strengthens the back torso, arms, and legs.

Muscles worked:

  • trapezius
  • erector spinae
  • gluteus maximus
  • triceps

To do this:

  1. Lie on your stomach with your arms next to your torso and your palms facing up.
  2. Touch your big toes together and turn out your heels to the side.
  3. Place your forehead lightly on the floor.
  4. Slowly lift your head, chest, and arms partway, halfway, or all the way up.
  5. You may bring your hands together and interlace your fingers behind your back.
  6. To deepen the pose, lift your legs.
  7. Look straight ahead or slightly upward as you lengthen the back of your neck.
  8. Remain in this pose for up to 1 minute.
  9. Rest before repeating the pose.

7. Bridge Pose

This is a backbend and inversion that can be stimulating or restorative. It stretches the spine and it may relieve backaches and headaches.

Muscles worked:

  • rectus and transverse abdominis
  • gluteus muscles
  • erector spinae
  • hamstrings

To do this:

  1. Lie on your back with your knees bent and heels drawn into your sitting bones.
  2. Rest your arms alongside your body.
  3. Press your feet and arms into the floor as you lift your tailbone up.
  4. Continue lifting until your thighs are parallel to the floor.
  5. Leave your arms as they are, bringing your palms together with interlaced fingers under your hips, or placing your hands under your hips for support.
  6. Hold this pose for up to 1 minute.
  7. Release by slowly rolling your spine back down to the floor, vertebra by vertebra.
  8. Drop your knees in together.
  9. Relax and breathe deeply in this position.

8. Half Lord of the Fishes

This twisting pose energizes your spine and helps to relieve backache. It stretches your hips, shoulders, and neck. This pose can help alleviate fatigue and stimulate your internal organs.

Muscles worked:

  • rhomboids
  • serratus anterior
  • erector spinae
  • pectoralis major
  • psoas

To do this:

  1. From a seated position, draw your right foot in close to your body.
  2. Bring your left foot to the outside of your leg.
  3. Lengthen your spine as you twist your body to the left.
  4. Take your left hand to the floor behind you for support.
  5. Move your right upper arm to the outside of your left thigh, or wrap your elbow around your left knee.
  6. Try to keep your hips square to deepen the twist in your spine.
  7. Turn your gaze to look over either shoulder.
  8. Hold this pose for up to 1 minute.
  9. Repeat on the other side.

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9. Two-Knee Spinal Twist

This restorative twist promotes movement and mobility in the spine and back. It stretches your spine, back, and shoulders. Practicing this pose can help relieve pain and stiffness in your back and hips.

Muscles worked:

  • erector spinae
  • rectus abdominis
  • trapezius
  • pectoralis major

To do this:

  1. Lie on your back with your knees drawn into your chest and your arms extended to the side.
  2. Slowly lower your legs to the left side while keeping your knees as close together as possible.
  3. You may place a pillow under both knees or in between your knees.
  4. You can use your left hand to gently press down on your knees.
  5. Keep your neck straight, or turn it to either side.
  6. Focus on breathing deeply in this position.
  7. Hold this pose for at least 30 seconds.
  8. Repeat on the opposite side.

10. Child’s Pose

This gentle forward fold is the perfect way to relax and release tension in your neck and back. Your spine is lengthened and stretched. Child’s Pose also stretches your hips, thighs, and ankles. Practicing this pose can help relieve stress and fatigue.

Muscles worked:

  • gluteus maximus
  • rotator cuff muscles
  • hamstrings
  • spinal extensors

To do this:

  1. Sit back on your heels with your knees together.
  2. You can use a bolster or blanket under your thighs, torso, or forehead for support.
  3. Bend forward and walk your hands in front of you.
  4. Rest your forehead gently on the floor.
  5. Keep your arms extended in front of you or bring your arms alongside your body with your palms facing up.
  6. Focus on releasing tension in your back as your upper body falls heavy into your knees.
  7. Remain in this pose for up to 5 minutes.

Does it really work?

One small study from 2017 assessed the effects of either yoga practice or physical therapy over the course of one year. The participants had chronic back pain and showed similar improvement in pain and activity limitation. Both groups were less likely to use pain medications after three months.

Separate research from 2017 found that people who practiced yoga showed small to moderate decreases in pain intensity in the short term. Practice was also found to slightly increase participants’ short- and long-term function.

Apart from back pain, yoga is known to help with countless other conditions, such as depression, anxiety and difficulty with concentration, just to name a few.

The bottom line

Although recent research supports yoga practice as a way to treat back pain, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress.

You can start a home practice with as little as 10 minutes per day. You can use books, articles, and yoga classes to guide your practice.

If you prefer more hands-on learning, you may wish to take classes at a Bundaberg yoga studio. It’s important to seek out classes and teachers who can cater to your specific needs.

 

Source:https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain

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11 Embarrassing Yoga Questions Nobody Dares to Ask Out Loud

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Some questions about yoga might seem a little too embarrassing to ask out loud. So here goes a list of the most embarrassing yoga questions that people rarely dare to ask in public (but we know you might be asking yourself). Let’s delve right into it!

Your Most Embarassing Yoga Questions Answered

1. Will I pass gas? (In other words, does yoga make you fart more?)

Ok, this one had to be first. Yoga involves a lot of bending, twisting and stretching and farts will more often than not happen because it is difficult to hold them in such positions. It happens and it’s totally natural. When you do fart in class, simply ignore it and don’t make a big deal of it. A good tip is to watch the foods you eat a couple of hours prior to class. Try to eat light and avoid gassy food, like beans etc.

2. What if I fall asleep in savasana? (Yep, it happens)

The savasana, which is the corpse position, is a resting pose and not time for a nap. When you are tired, you might end up falling asleep but as you continue practicing yoga, you’ll realise that napping is different from relaxation. Try to stay awake and increase your awareness  by being mindful of what’s going on in your body, how you feel and the thoughts that cross your mind.

3. What if I fall over?

Some yoga poses can be a little harder to perform, especially when you’re at the beginning of your yoga journey. When learning a new exercise, there’s always a chance of failing a few times before we get it right. But there’s really nothing to worry about. When it happens and you are not injured, laugh about it and simply pick up where you left off. No-one is going to judge you. As teachers, we always do our best to reduce the risk of injury and guide you through all the different poses and variations. It’s important that you listen to your body though and don’t overstretch or push yourself too hard.

4. What about going to the bathroom?

Don’t hold the call of nature till after class if you are unable to. If you can hold it then that’s fine as well. You’re allowed to go to the bathroom whenever you need. Just do it quietly, respecting your fellow yogis.

5. Is sweating too much normal?

Yoga is an exercise, so expect to sweat. When you sweat, don’t be embarrassed about it. It’s good for you and helps to flush out all the toxins in your body. The fact that you’re sweating is also a sign that you are working out properly and strengthening your body in the process. So, keep going! 

 

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6. I don’t know the chanting words. What should I do?

You are not obligated to chime in during class, neither do you need to remember the sanskrit names of all the different poses (unless, of course, you are planning on attending yoga teacher training). When you don’t know the words, just listen to the rest of the class and join in. Or leave it. It’s completely up to you and there’s absolutely no judgement. Once you start attending classes more often, you’ll get to know the different yoga poses, and before you know it, remember their names, too.

7. What if I am not flexible enough?

There is nothing to be embarrassed about if you can’t reach your toes (yet). Flexibility is something you gain over time. And that’s exactly the purpose of doing yoga. Not to show how flexible you are, but to gradually increase your flexibility. Plus all the other benefits that come with practicing yoga regularly.

8. What about my stinky feet?

Are you afraid of removing your socks during a yoga class because they’re a little smelly sometimes? Nobody likes having smelly feet in front of them when practicing yoga, so we’re glad you thought about it. It’s always better to practice yoga barefoot, as socks might make you slip on your mat. But you can simply wash your feet before you step into the studio or arrive a little early and quickly do it there before the class begins.  Easy.

9. What about stinky armpits?

Sweating is completely natural and can be a little smelly sometimes. Yoga is no different. And even though we like to embrace our natural being, your fellow yogis will probably appreciate you having a quick shower before class and maybe using deodorant if you know you’re going to sweat a lot.

10. Why does the teacher have to adjust my yoga pose?

As teachers, it’s our job to ensure you do the poses properly, so you can reap the full benefits, but also to avoid unnecessary injury. So, pose adjustments during class are very common. When they happen keep breathing and continue to keep your focus on the pose. If you prefer not to be touched during class, that’s totally fine, too. Just kindly let your teacher know before class. No judgement here.

11. Do I have to breathe loudly if my neighbor is?

Your focus should not be on the volume of your breathing but on the actual act of breathing in and out. Don’t worry too much about what others are doing. Try to turn inward and focus on your own practice. This time is all about letting go and focusing on getting your breath, mind and body in sync.

Got more embarrassing yoga questions that aren’t on the list?

Let us know in the comments below. We’d love to add them!

We hope this answered some of your embarrassing yoga questions and helps you feel a little more comfortable about coming to class. If you’re new to yoga, don’t forget to claim your FREE $25 Yoga Gift Card to use for any of our yoga classes, workshop or retreats.

See you on the mat!

Namaste,

Carmen

YOGA GAZE

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“Learning to apply the mind to the gaze helps release stress, by allowing you to focus on things that are helpful and healthy,” says Annie Carpenter from SmartFlow Yoga.

A drishti (view or gaze) is a specific focal point that is employed during meditation or while holding a yoga posture. The ancient yogis discovered that where our gaze is directed our attention naturally follows, and that the quality of our gazing is directly reflected in the quality of our mental thoughts. When the gaze is fixed on a single point the mind is diminished from being stimulated by all other external objects. And when the gaze is fixed on a single point within the body, our awareness draws inwards and the mind remains undisturbed by external stimuli. Thus, the use of a drishti allows the mind to focus and move into a deep state of concentration. And the constant application of drishti develops ekagraha, single-pointed focus, an essential yogic technique used to still the mind.
In yoga postures, a drishti is used to deepen the primary movement of the pose, as well as to keep the mind engaged and focused. To use a drishti while in a yoga pose, simply select the point where your gaze is naturally directed by the alignment of the posture. The use of drishtis in yoga postures is to be developed slowly over time. First one must develop and focus on the alignment of pose, then the breath, and then finally the drishti. Using a drishti is especially helpful if you are holding a posture for an extended period of time, and will be enormously helpful while practicing balancing poses.
The benefits of building that stamina, however, are huge. Cultivating drishti doesn’t just help in class; it has profound effects off the mat as well. Learning to apply the mind to the gaze helps release stress, by allowing you to focus on things that are helpful and healthy, says Annie Carpenter. “It lets us penetrate through delusion and begin to understand the nature of reality and who we are.”

Drishti Tips

As with many spiritual techniques, with drishti there is a danger of mistaking the technique for the goal. You should dedicate your use of the body (including the eyes) to transcending your identification with it. So when you look at an object during your practice, don’t focus on it with a hard gaze. Instead, use a soft gaze, looking through it toward a vision of cosmic unity. Soften your focus to send your attention beyond outer appearance to inner essence.

You should never force yourself to gaze in a way that strains your eyes, brain, or body. In many seated forward bends, for example, the gazing point may be the big toes. But many practitioners, at certain stages in their development, must take care not to create such an intense contraction of the back of the neck that this discomfort overwhelms all other awareness. Rather than forcing the gaze prematurely, you should allow it to develop naturally over time.

 
 

A Regular Yoga Practice Helps Strengthening Pelvic Floor Muscles

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Certain yoga poses can be great to help strengthen the pelvic floor muscles.

It is important for both men and women to look after the Pelvic floor muscles. Strengthening our pelvic floor muscles will help us actively support your bladder and bowel. This improves bladder and bowel control and can reduce or stop leakage of urine and bowel motions. Like other muscles, we can train and keep our pelvic floor muscles strong with regular yoga practice.

Especially women after giving birth, woman’s pelvic floor muscles stretch from the base of her spine to her pubic bones. Inside her abdomen, these muscles support her bowel, bladder, and uterus. The pelvic floor muscles can become stretched and weakened by pregnancy, childbirth and age. Over time, weak pelvic floor muscles may lead to incontinence, or difficulty maintaining control of bowel and bladder movements. Further, a weak pelvic floor can cause pain in the lower back and pelvic area. Yoga poses, or asanas, increase circulation and stamina, which can help to strengthen the pelvic floor.

Root Locks

Root locks, or mula bandhas, should be the basis of any yoga pose in which you would like to strengthen pelvic floor muscles. Root locks can be incorporated into almost any yoga pose. To engage in root locks, you gently uplift your pelvic floor muscles by imagining that you are trying to stop the flow of urine and a bowel movement at the same time. While doing so, draw your tailbone downward. You will want to try not to contract your buttocks muscles but instead, engage your abdominal muscles. Regular practice of root locks can align your posture, strengthen your core muscles, and help to improve pelvic endurance.

Reclining Poses

There are several reclining yoga poses that can help to strengthen your pelvic floor. These include child’s poses, fish pose, spinal twists, cobra pose and lotus pose. While engaging in any of these poses, you will want to gently squeeze the pelvic floor muscles while stabilizing your lower back. Then inhale and exhale slowly for a few breaths, bringing awareness to your inner strength.

Standing Poses

Standing poses that incorporate pelvic floor strengthening include poses such as downward-facing dog, triangle pose, squatting pose, horse pose, and tree pose. Keep in mind that the resiliency of the pelvic muscles may be affected by the pull of gravity. Caution should be used with standing poses because there is a chance that sudden movements could cause or aggravate slipping of the uterus, or a prolapsed uterus. Talk to your doctor to find out whether standing yoga poses are right for you.

Inversions

Inversions, such as shoulder stand, headstand or handstand are the best poses to practice if you are looking to utilise gravity to your advantage. When held in proper alignment, inversions can help the pelvic organs to realign back to their proper places. Inversions also improve blood circulation throughout the body as blood flow is directed toward the heart and brain. This increases concentration, mental alertness, and awareness. If you are not prepared to do the full expression of inversion poses, you can use a wall for support.

Information credit Live Strong & Continence Foundation of Australia
Photo Credit Health Hints

Have you noticed time passing faster as you get older?

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Have you noticed time passing faster as you get older? However, it doesn’t have to be like that.there

There are ways to change your perception of time. The key is to slow down the pace of life while increasing the amount of new and unique experiences you have. When we keep going to the same places, doing the same things over and over, we don’t create distinct memories. As a result, time seems to fly by us as the monotone nature of your days simply merges into what seems like one and the same memory. As you travel more often, constantly stay open to learning new things and create unique experiences you will notice your perception of time slowing down.

Also, focus on positive past memories and try to live more in the present. Holding a positive perception of the future and envisioning a future full of hope and optimism will vastly increase your level of happiness. Learn to love yourself more and make time to meditate regularly. Time with yourself is very important to reflect, appreciate life more and plan your future.

Learn to appreciate each moment and use your time wisely. The time we have on this planet is limited.

Yoga helps us to slow down, live more in the moment and be more aware of what is happening around us. I would like to invite you to come along to one of our yoga sessions and experience it for yourself. To help you get started, head here to claim a free $25 gift card: https://bundyyoga.com.au/giftcard25

I hope to see you on the mat soon.

Namaste,

Carmen

2016 Yoga Teacher Training & Mentoring Program

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After spending two months with this group of awesome folks, we are close to finishing this mentoring program. It is amazing to witness the progress of each individual and how far they have come.

There is no one teacher for everyone, but everyone of you can share your love of yoga with others. Everyone of you is so special and unique, we will never be the same but we will always have something to offer to the yoga community. Do what you love and share your passion and knowledge of yoga and inspire others.

“Not everyone can teach everything, but everyone can teach something. Teach what you love and people will come to you because of you.” ~Carmen Lee-Schneider

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CONTACT US and secure your spot for the next New Yoga Teacher Training & Mentoring Program.

VIDEO: BACKBENDS

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Video: Backbends flow with Vrschikasana, Ganda Bherundasana, Bhujangasana and Kapotasana.

Backbends are important part of a well-rounded yoga practice and there are many benefits of practicing Backbends. One of the most notable benefits of backbends is relief from anxiety and stress.
There are different ways and levels of practicing Backbends. There are also suitable for beginners for example Bridge pose, Locust pose and Bow pose.
Deep, full Backbends can be satisfying, exhilarating, and liberating, but they don’t always come easily. If you are not moving carefully, you can end up overworking your lower back and neck and causing compression and pain.

Learning how to slow down and breathe. ?

Happy practicing!

 

 

11 Yoga Poses for Neck, Shoulder and Back Pain Relief.

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I had a nice chat with a gorgeous lady on the phone this morning. She started joining our classes last year and mentioned that Yoga has helped her so much and stopped her previous shoulder and lower back pains caused by a shoulder injury before. It is always wonderful to hear stories of how yoga changes people’s lives. They remind me of why I teach yoga.

Many of us suffer from neck, shoulder and back pain on a regular basis. Stress, poor posture, accidents, and long-stored physiological tension can cause muscle spasm of the muscle from our neck to lower back. When confronted with the pains, we tend to find different solutions to stop the pains. However, there are several yoga poses that have works magic to release the pain.

The next time you have a twinge of pain on your neck to lower back, maybe you would like to give these 11 yoga poses a try!

Try to hold each pose and each side for 5 breaths, focus on each breath with deep inhale and exhale through your nose. ;-)

yoga poses

 

Namaste,

Carmen

Smiling is the most important yoga pose you will every practice.

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Smiling as a Way of Life.
“Smile you guys, it is just yoga.” One of my yoga teachers often said it in class, her voice will always come to my head especially when I am working very hard on my practice. Sometimes I asked myself why I am practicing so hard, I don’t want to do this anymore. But and again, I let go the moment and practice my smile. Smile helps me find my smile again, find me again.
A smile is not just about curling the corners of our lips, but rather an approach to life.
We can’t take ourselves so seriously all the time. We have to laugh at ourselves, because isn’t it silly that our legs are behind our heads? ;-) At least for me it is funny!
Sometimes I will give myself a laugh and tell myself it is ok that I will never be able to do that yoga pose ever or maybe try it another time.
” Even though yoga is filled with complex ideas, intricate philosophy, and profound spiritual meaning—happiness is still the most important part. What is the point of all the work, commitment, dedication, and sacrifice if you are not happy?
There is nothing sadder than a yogi who only eats bark, wakes up at 3 am to meditate, chants instead of talks, and is miserable.
Life is not easy, but yoga helps us to appreciate the little things, have gratitude, and always remember to smile.” Said by Toni Nagy who is a comedy writer.
Namaste,
Carmen