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GentleYogaforBacks
ByDavidWells,E-RYT500,C-IAYT
KinesiotherapyAssistant(Yoga)
USAMEDDACIntegratedPainManagementClinic
FortDrum,NY315-772-9292(DSN-772)
[email protected]
BasicExercisesandStretches
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RULENUMBERONE
DONOTHURTYOURSELF!IfyoufindthatanexerciseorposeaggravatesyourpainSKIPIT!
Everyoneisdifferentandnoteverytechniquewillbeappropriateforeveryone.
RULENUMBERTWO
BREATHE!RelaxandDoNotHoldYourBreath.
(IdeallydoingDeepDiaphragmaticBreathingthrutheNose.)
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LEGSUPTHEWALLOneofthemostpopularofall
techniques.
Numerousvariationsinvolvingtheuse
of:Bolsters,Pillows,Blankets, and
DifferentLegPositions.
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LegsStraightUpwithorwithoutaBolsterunderLowBack orHips
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FullButterfly
“Splits”
SolesofFeettoWall
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CHILDSPOSEKneesTogetherorApart
OneMayBendForwardStraightAheadBetweentheKneesOrtotheRightorLeftSideOverOneKnee
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OnaBolster OnaChair
CHILDSPOSEVariations
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CATS
SITTINGCATS
INHALE- UP
EXHALE- SIT
(Back &Forth)
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CATSTRETCHAKA“Cat/Cow”
INHALE- LOOKUP&DROPBACK
EXHALE- LOOKDOWN&ARCHBACK
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CATSTRETCHInAChair
INHALE- SITSTRAIGHT EXHALE- SLOUCH
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BALANCINGCATaka“QUADRIPLEX’
RaiseOppositeArmandLeg(RepeatOtherArmandLeg)StaticandDynamic
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TIGERSTRETCH
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“DRUNKEN”TIGER
SlowlyShiftingRighttoLeft,Back andForth
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THREADTHENEEDLE
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EagleArms
ArmsCrossedasTightly
asPossible(OnceorTwice)OnemayremainStillorRaiseandLowertheArmsUpandDown
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SUPINEKNEESTOCHEST
Single
Double
RightKneetoChestFirstsoastofirstmassageAscendingColon,stimulatingperistalsisandhelpingtoavoidconstipation.(ToputlesspressureontheKneeJoint,grabHamstringinsteadofShin.
LeftLegmaybebentforextracomfort)
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SINGLEKNEETOCHEST
InAChair
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PELVICTILTS
LieonBackwithKneesBent.EngageAbdominalMuscles
sothattheNaturalArchintheLumbarSpineisflattenedagainsttheFloor.
Releaseallowing BacktoNaturallyArchback Upagain.(RepeatBack
&Forth)
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SupinePullFeetDown
HAPPYBABY
Seated
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SINGLELEGRAISES
Supine(BendOppositeLeg)
INHALE- UPEXHALE- DOWNHandsmaybeplaced
underLowBackforaddedComfort
SeatedINHALE- EXTENDEXHALE-BACK
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SUPINEHANDTOFOOTPOSE(HamstringStretch)
WithStrap WithoutStrap
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SUPINETWISTSaka”BENTLEGBODYTWIST”
FeetonFloor(FeetmaybeTogetherorSpreadApart)
FeetoffofFloor
SlowlyTwistingRightandLeft,Back andForth
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SIMPLETWIST InAChair
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UNIVERSALTWISTaka“SINGLELEGOVER”
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BRIDGE
STATIC- INHALERAISE HIPS, HOLDSEVERAL BREATHS, EXHALE
DROPHIPS
DYNAMIC- “ROLLING BRIDGE” INHALE- HIPSUP,EXHALE HIPSDOWN
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SPHINX
ProneonElbowsOnemayalsoTwistlookingoverShoulderatFeet
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HALFLOCUST
BASIC- Prone,RaiseOneLeg SUPPORTED-OppositeFootBracesKnee
(HandsUnderThighsorUnderShoulders)
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HALFBACKWARDBOATSaka“SWIMMERS”
OppositeSides-RaiseRightArmandLeftLeg(RepeatwithOppositeArmandLeg)
SameSide- Raise
RightArmandRightLeg(RepeatwithLeftLegandLeftArm)
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BUTTERFLIES
HALF
FlapUpandDown,Circle,Hug,Cradle
FULL
FlapUpandDown,PushKneesDown,BendForward
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THAIBACKSTRETCH
1)ElbowtoKnee 2)ElbowtoFloor 3)ShouldertoKnee
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MERMAIDS
1) LeantoLeftSideandRock RightHipForwardandBack2)
Circle(Wobble)TorsoBothDirections3)
BendForwardOverForwardKneeorShin
(RepeatonOtherSide)
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PREPERATORYPIGEON
FromMermaidPoseExtendRearLegStraightBackandBendForwardOverKneeorShin
ElbowstoFloor
HeadtoFloor
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CRESCENTMOON
WithChair
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CAMELS
HalfCamel-
OneArmUp,OneArmDownThiscanbemadeEasierbybeingUponToesandwithKneesSpread
FullCamel
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YOGAMUDRA
SeatedCrossLegged:1)LeanOverRightKnee2)LeanOverLeftKnee3)LeanDirectlyForward
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FLAPPINGFISH
OnSidewithLowerLegStraightAndUpperLegBent
WithBolstersandPillows
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CORPSEPOSE
BolsterUnderKnees
BolsterUnderKneesandBlanketUnderHead
Lying SupinewithBodyCompletelyRelaxed.
Imagine:“MeltingIntoTheGround”
or“FloatingInAir”
Watching4PartsoftheBreathINHALE
PAUSEWITH FULL LUNGSEXHALE
PAUSEWITH EMPTYLUNGS
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WithBolsters,Pillows,Blanket&EyePillow
WithChairandBlankets
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“DeluxeCorpse”
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SUNSALUTATION(AdaptedtoaChair)
TheClassical Indian
12StepExercise,SalutationtotheSun,doneseatedforthoseunabletoperformtheexercisethetraditionalway.
Notnecessarily appropriateforeveryone!
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RESOURCES
GoreMN, Vaze DR,KulkarniSA,OakJP.YogaTherapyforSelected
Diseases. YogaMimamsa. Kaivalyadham YogaInstitute.Lonavala,
India.2008
Monro R,Nagarathna, Nagendra. YogaforCommonAilments.
SimonandSchuster.New York.1990.
StilesM.Structural YogaTherapy. BarnesandNoble. SanFrancisco.
2000.
PayneL., Ustaine R.YogaRX. RandomHouse. New York.2002
Saraswati S.S.
Asana,Pranayama,Mudra,Bandha.BiharSchoolofYogaPress.Munger,
India.2008.
