We on the mid-north coast of New South Wales, the region that’s known as the Manning Valley, are incredibly privileged to live and in such a stunningly beautiful area.
Today I got to explore the coastal part of it that includes Khappinghat Nature Reserve and Creek, and Saltwater National Park.
Friends John and Julie took Daniel and me on an adventurous bike ride up and down dirt tracks and bush trails for 2.5 hours.
It was tough for me – not being a regular cyclist – and also, I was the only one in the group who’s sporting titanium/ceramic hips from the double hip replacement I had done in 2010. If I’d know in advance that the terrain was cycled was as uneven, strewn with branches and occasionally boggy with puddles, I might have bowed out.
Instead, I had a great adventure. I got to listen to my internal dialogue that at times was extremely loud, telling me I’d made a serious misjudgment of my abilities. Because everyone else was having such a good time, I decided I could too, and I turned down the volume dial on my wet-blanket inner judge.
However, to be perfectly honest, my lower back is a bit touchy tonight. So, here’s the practice I’m taking on tomorrow morning.
For low backache:
Tadasana (1 minute)
Baddha Hastasana (1 minute) In Tadasana, stretch your arms overhead, interlock your fingers, and turn your palms to face the ceiling. Straighten your arms without lifting your shoulders. Draw your shoulder blades and front ribs down. Release, then fold your hands the other way and repeat.
Trikonasana (1 minute each side)
Parsvakonasana (1 minute each side)
Adho Mukha Svanasana with blocks (1-2 Min.)
Prasarita Padottanasana (1-2 minutes)
Uttanasana with blocks (1-2 min.) Stand with your feet hip-width apart. Bend forward from your hips and place your hands on blocks that are on the high end alongside your feet. Lift your kneecaps and thigh muscles and draw up through the pelvic floor and abdomen. Release to come up with your knees slightly bent; your head comes up last.
Setu Bandhasana (little bridge pose) x 3 (10 breaths) Lie on your back, bend your legs and place your feet near your buttocks. Your arms are straight on the floor. Firm your buttocks muscles and your hamstrings and lift your pelvis up to the ceiling. Come down slowly with your abdominal muscles engaged, with your sacrum descending last.
Bharadavajasana on a Chair – (30-60 sec. each side)
Utthita Marichyasana with chair and blocks (1 min. each side) Place a chair at the wall with two blocks stacked on the seat. Stand to the side of the chair, right side facing the wall. Place your right foot on the blocks, standing on your left leg, with your hands on the wall at shoulder height. Rotate your torso to face the wall. Repeat on the other side.
Supta Padangusthasana 1. 2, 3 (30 seconds each variation)
Setu Bandha Sarvangasana on bolster, with belt and blocks (5 minutes)
Viparita Karani (5 to 10 minutes)
Savasana (10 minutes)