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Paschimottanasana

Paschimottanasana

Low back ache: a common problem

After four months on the road and camping, I returned home this last week. How glorious it was to have such an extended Australian holiday! I fell in love with the outback desert in particular, night skies and the spring profusion of wildflowers.

There’s nothing like a long break to find one’s own rhythm, rest, relax, and let creative juices flow. And, who a treat to be home again and back in my own bed!

However, I discovered the morning after unpacking our car and camper trailer and doing three loads of washing, that my back was painfully sore and stiff. Perhaps it was cumulative? Possibly too much sitting and driving (15,000 km.), with too few yoga poses along the way. It didn’t really matter what caused my low back ache. I just wanted an effective way to repair it.

I knew of a way.

The big book of Iyengar philosophy and programs, titled Yoga: The Path to Holistic Health, has always proved a trusty aid in times of distress. The therapy sequences on respiratory problems, sciatica, and strengthening the immune system are well-worn bookmarked pages. 

So, I headed for the Yoga Shed to do my practice and felt an improvement after just one session. I also felt an overwhelming sense of gratitude for the investment I’ve made in yoga over the years. And for the tuition of my teachers and the many tools and resources I’ve garnered along the way. I’ve strengthened my resolve to spread the yoga word, in particular relating to the importance of self-practice.

A yoga program can be a lifeline

Here, for the most part, are the poses that helped my resolve my back ache. This is a longish sequence and the poses need to be approached with caution. At first, I ‘flirted’ with some of the poses because my body wasn’t accepting all of them. On subsequent days, the same poses felt less intense.

Always, always be gentle with yourself.

Tadasana 

Tadasana

Urdhva Hastasana

Urdhva Hastasana

Baddha Hastasana

baddha-hastasana

 Trikonasana 

Trikonasana

 Parsvakonasana

Parsvakonasana

Ardha Chandrasana

ardha-chandrasana

Prasarita Padottasanana

Prasarita Padottanasana

 Adhomukha Svanasana

Adho Mukha Svanasana

Uttanasana   

Uttanasana

 Viparita Dandasana 

Dwi Pada Viparita Dandasana

 Ustrasana

ustrasana

 Marichyasana

Standing Marichyasana

 Bharadavajasana 

Chair Twist

 Bharadavajasana 

bharadavajasana

 Marichyasana 

Marichyasana III

 Supta Padangusthasana 1 

Supta Padangusthasana 1

Supta Padangusthasana 2 

Supta Padangusthasana 2

Upavistha Konasana

Upavistha Konasana

 Baddha Konasana  

Baddha Konasana

 Adhomukha Virasana

Adho mukha virasana with bolster & blocks 

 Janu Sirsasana 

janu-sirasana

 Paschiomottanasana  

 Janu Sirsasana  

janu-sirasana

 Paschimottanasana

 Halasana

halasana

 Sarvangasana  Sarvangasana

 Setu Bandhasana  

Setubandha: A Pose for Letting Go

Viparita Karani 

ViparitaKarani

Savasana

Savasana