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
| Urdhva Hastasana
| Baddha Hastasana |
Trikonasana
| Parsvakonasana
| Ardha Chandrasana
|
Prasarita Padottasanana
| Adhomukha Svanasana
| Uttanasana
|
Viparita Dandasana
| Ustrasana
| Marichyasana
|
Bharadavajasana
| Bharadavajasana
| Marichyasana
|
Supta Padangusthasana 1
| Supta Padangusthasana 2
| Upavistha Konasana
|
Baddha Konasana
| Adhomukha Virasana
| Janu Sirsasana
|
Paschiomottanasana | Janu Sirsasana
| Paschimottanasana |
Halasana
| Sarvangasana | Setu Bandhasana |
Viparita Karani
| Savasana
|
In fact, there appears to be a beneficial effect with regards to running and low back pain, seeing as fewer runners report having back pain than do members of the general population.