Back pain is very common, especially when it comes to the lower part of the back, the lumbar spine. It’s important to always keep your spine active by introducing movement throughout the day. The lower back is a very sensitive area so always be gentle with it and nurture it often.
*Download the FREE release back pain yoga sequence at the end of this blog post.
Emotional and mental tension is often stored in the lower back and in the hip area. You can have an active exercise routine, but if you are feeling stressed, or have been going through something emotionally challenging, this could create blocked energy in these body areas, pertaining to the root chakra our energy centre of grounding and stability and the sacral chakra, the energy centre for creativity, sensuality and movement. Also if you have an office job, where you have to spend most of your day sitting, your lower back can really suffer from this. There are special chair props you can buy to support the lumbar spine, but additional movement is needed to increase flexibility to the overall spine and to allow the prana/life force energy to flow freely in the body.
This FREE sequence can be used by anybody; however it’s been specifically created for those with a sore lower back. It’s a yin yoga practice, meaning that you will need to stay in the poses for longer. I suggest doing so for 2 minutes in each pose, but of course if you feel discomfort or pain during either of the poses, please release from the pose. It’s always important to listen to your body because you know yours best. I also suggest you use a yoga mat to support your joints and body, but if you don’t have one, you can use a soft carpet (if you have one) but please make sure that it’s not slippery because if it moves during your practice, you could injure yourself.
To prepare yourself for your practice, you can play some relaxing music and if you have any incense sticks, especially ones for relaxation, they are wonderful to use. Most importantly make sure that the environment you are practicing this sequence in is safe and well aired, and somewhere where you will not be disturbed. Enjoy yourself and take deep breaths during each of the asanas. Focus on your breath and allow your body to move with the flow of your breathing.
*Always check the contraindication for each of the poses and if your are unsure, check with your medical practitioner.
Download the FREE sequence PDF file at the end of this blog post.
I have recently launched the yoga section on my website and it is available free for anybody who wishes to learn the poses. I love what I do and I want to share this with you to empower you towards a more balanced and healthier lifestyle. Yoga is a personal practice in which we connect with our physical, mental, emotional and spiritual bodies. I encourage you to keep your practice consistent and most importantly to be patient with yourself. Yoga is not about doing a pose to the fullest, instead it is about the journey of you getting in the pose. Learn to observe yourself during each of the poses and see what is happening for you mentally, physically and emotionally in every pose. Our body is an amazing yet complex mechanism which we must nurture and nourish so that it continues to develop, grow and open towards new experiences.
It’s important to note that no matter if you are a beginner or an experienced yogi, in the practice of yoga it’s best to always keep an open, beginner mindset. Each time, embrace each pose with openness and willingness to explore yourself and your body further. Be gentle with yourself and kind with your body. Every asana/yoga pose has its own energy that it brings for the body, so take your time and understand where your body is at during the process. Let it unfold with time, practice and discipline. Let go of your ego when you are on your yoga mat and just be one with your breath and your body. Set no expectations, but instead set an intention at the beginning of each practice. This can be something like a short personal statement that you take with you throughout your yoga session. Look at your yoga practice as one which will bring you on a journey towards self-discovery, and not an exercise routine to tone your body. Practicing yoga can absolutely tone your muscles, stretch your body and improve flexibility, but don’t limit yourself to body image expectations because yoga is much deeper than that. Breathe in deeply and exhale just the same. Let your breath guide you into the poses and don’t resist, but instead simply surrender.
Most importantly, keep yourself safe during your yoga practice. You can do this sequence in the comfort of your own home, however please note that you will need some space for the body to move freely and preferably in a well aired/ventilated room. Alternatively, if you choose to do this outside in your backyard or on the beach, please choose a flat surface which you can place your mat. You can use blankets to support your joints in certain poses, bolsters or blocks to aid you into a pose and of course a mat which separates a hard surface floor from your body. (familiarise yourself with the yoga props here) Read all contraindications prior to doing each pose and check with your medical practitioner if you have any concerns or health related problems/injuries which may affect your yoga practice with these poses.
Finally embrace yourself, your body, your emotional self, your mental abilities, your spirituality. Let yourself fully take on this yoga journey with an open heart and a willingness to explore yourself.
Download your FREE energising yoga sequence below.
* Disclaimer: This program is to be used by following the step by step guidance from self-elevation.com including the contraindications. Self-elevation.com takes no responsibility for how the practice is carried out by each of the persons who attempt it; Ultimately, it is the person's responsibility to keep themselves safe during the practice taking in consideration the contraindications which should be discussed with a medical practitioner and follow the guidance for each of the poses. This sequence should be practiced in a safe and spacious, well aired/ ventilated environment.