Rx for Low Backache

Nov 21, 2011 | Healing, Yoga practices, Yoga teaching , Yoga Therapy | 0 comments

For many years in Sydney, I trained yoga teachers to teach. One of the trainees’ assignments would be to design a sequence for a particular problem, apply it to a student, and assess the results.
Daniel, my husband, was a good guinea pig for the trainees because he had periodic back pain. (Interestingly, after nearly 19 years of doing yoga, he seems to have transcended this particular condition.)
Here’s a “Daniel sequence” for groins and lower back that I came across in my archives. Working more indirectly on the back problem by tackling shoulders and hamstrings is good protocol.
Supta Baddha Konasana, 5 min., with bolster and belt

Viparita Karani, 5 min., legs in splits

Adho Mukha Virasana, 10 breaths

Shoulder Stretches, 5 breaths
Adho Mukha Uttanasana – hands to wall, tilt hips towards ceiling, x 2, 10 breaths, then bent legs, tilting hips up every second exhalation x2, 10 breaths
Adho Mukha Vrksasana, 10 breaths x 2

Adho Mukha Vrksasana

Tadasana, 5 breaths
Trikonasana, 10 breaths x 2
Parsvakonasana, 10 breaths x2
Prasarita Padottanasana, 5 breaths, looking up, concave back
Malasana, 5 breaths


Baddha Konasana, seated, holding feet, 10 breaths
Upavistha Konasana, 5 breaths, sitting straight, then 5 breaths, focus on pelvic tilt, concave back
Parsva Upavistha Konasana, 15 breaths each side

Parsva Upavistha Konasana

Baddha Konasana, 5 breaths
Upavistha Konasana, 5 breaths, work pelvic tilt
Gomukhasana, 15 breaths each side
Ardha Jatara Parvatanasana, 10 breaths each side x 2

Ardha Jatara Parvatanasana



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