The Yoga for Back Pain Toolkit Lite

Written by Joy Anderson

Photographs by Paul Ridgeway

Production by Net Intelect

The Yoga For Back Pain Toolkit‘Lite’

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2 of 38© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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The Yoga for Back Pain Toolkit ‘Lite’Is written and created by Joy Anderson 2010

Photographs by Paul Ridgway

Typesetting and design Mark Foster& Tugrul Olcer Illustrations by Halil Yildrimand Mark Foster

ISBN NUMBER

© 2010 ~ Yoga for Back Toolkit ‘Lite’ ~ Joy Anderson.Worldwide Rights Reserved.

This manual and guide is part of the Yoga for Back Pain Toolkit and must not be duplicated or distributed without the express permission of Joy Anderson.

The Yoga For Backpain Toolkit ‘Lite’

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Copyright

The author and publisher of this book, and the accompanying materials which constitute the toolkit, have used their best endeavours in preparing this information. The author and publisher do not warrant the performance or effectiveness of the websites listed in this information, nor can they warrant the applicability of any of the material to an individual circumstance.

All the links are provided for the purposes of information only and are not warranted for content or accuracy, either for implied or explicit purposes.

The manual contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited and legal action will always be sought.

Distribution and/or Redistribution Rights

There are no redistribution rights available for this eBook or Toolkit. The material is only available from YogaforBackPain.com

Disclaimer

As with embarking on any new exercise program you are strongly advised to consult with your doctor. Whereas the Yoga for Back Pain Toolkit has helped numerous people to recover, it is not a guaranteed cure. However, most people who follow the program accurately will experience a greater sense of wellbeing.

The Yoga For Backpain Toolkit ‘Lite’

2 of 38




© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.


© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 3 of 38

Lesson 4 Make time for yoga Page 23 Lying Twists Page 25Furher Information Page 26

Lesson 5 Inspiration Page 28Relaxation Page 32About the Toolkit Page 33 The Yoga for Backpain Toolkit Page 37

Survey Page 38

Contents

Yoga for Back Pain Toolkit ‘Lite’ Testimonial Page 4

Lesson 1 Motivation Page 6Surrender Pose Page 8 Further Information Page 9

Lesson 2 Not Bedrest Page 11Posture 2: Hug Yourself Page 12Further information Page 13 Lesson 3 About Joy’s Teachers Page 14Child’s Pose Page 21Further Information Page 22

Contents



TestimonialToolkit ‘Lite’

Testimonial Tesimonial

ROB HEWIT, SOUTH AFRICA

ROB I just wanted to compliment you on your writing skills.

Your lessons have really impressed me, simple clear, intuitive and

inspiring. I think it’s one thing teaching a class with all the

non-verbal cues available, but to put this into words, to be used

cold by a million different types of students - now that takes a

different type of skill!

I’m glad i met you now before you get too famous and won’t

have time for one on one e-tuition. By the way, I really like

the bit about starting small with ten minutes and allowing it to

develop into more; that’s such good advice and I believe it’s

something that will work for most people. I think your approach

is intelligent.

Rob Hewit, South Africa



5 of 38© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. TestimonialToolkit ‘Lite’

TestimonialTestimonial

Anyway, I started my 5.00 am routine this morning. I love

Vanda’s quote

‘The gift of transformation for anyone that chooses to step on

to their mat and begin listening to their own song ……’

JOY I’m so happy you’re enjoying your healing journey. Your

feedback has made all the hard work worthwhile.

Lesson 1

Joy Anderson

https://www.amazon.co.uk/dp/0062507923?tag=massagelifest-21&camp=1406&creative=6394&linkCode=as1&creativeASIN=0062507923&adid=0KQ6YEJ90VTMP5YBGP74&




Lesson 1Toolkit ‘Lite’

Lesson 1 Motivation

Lesson 1

You’ve requested this The Yoga for Back Pain ‘Lite’ because you

either have a back problem or you have a friend, relative or

loved one who is suffering and you want to help them. Anyone

who has had back pain, whether short or long term, will know

that it can affect every level of your life and, before you know it,

you’ve adapted your life around your back problem.

Often we are not aware how we change our lives to

accommodate pain - it can be quite insidious and can sneak up on

you without you even realizing. Sometimes it’s only when you

look back you realize that you’ve given up all kinds of activities

that you love. Maybe it’s walking, gardening, dancing or a sport.

This was what made you feel alive.

‘Often we are not aware of

how we change our lives to

accomodate pain...’




7 of 38© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. Lesson 1Toolkit ‘Lite’

MotivationLesson 1

Now you can’t imagine ever doing those activities again. Even

worse, perhaps you’ve had to make a career change, or are unable

to work. Even a simple task, like putting on your shoes can seem

formidable.

By following the Yoga for Back Pain Toolkit you can expect some

of the following changes to occur.

In the Short-Term the following is possible

• Spasmswilldecrease

• Flexibilitywillimprove

• Painwilllessen

Lesson 1

Putting on your shoes can seem formidable





Lesson 1 Motivation

In the Long-Term

• Painwilllessenevenmore

• Withperseverance,thepaindisappears(asinmycase)

• Generalhealthwillimprove

• You’llexperienceimprovedself-esteem,andanincreased

sense of well-being

• Youcanexpecttoresumeamoreactivelifestyle

This is not by any means a quick fix program, but the start of a new

way of life. Anything worth having is definitely worth working for!

So let’s get started

“The journey of a thousand miles begins with a single step”

Lao Tzu

‘This is not by any means a

quick fix program, but the

start of a new way of life’




“You have to learn how to listen to your body, going with it

and not against it, avoiding all effort or strain and centring

Posture 1

Surrender Pose | Dwi Pada Pitham

Comment: When exhaling think of drawing the stomach towards the spine without building up tension. Do not use a pillow. You will need a hard base to create some traction in the cervical vertebrae.

Modification 1 If you can’t get on the floor use the bed

1

2

Lie on the floor on your back. Bend the knees so the feet and knees are hip width apart and the soles of the feet are flat on the floor

Check your feet are straight. If your back is misaligned, it s likely the feet will be too straight. Often, they feel straight, when in fact they re crooked

3

4

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10

11

12

13

Place a telephone book or something similar under the head. The book needs to rest at the nape of the neck so the head is on the book and the neck is off

Spread the toes and press the feet into the floor

Place your hands over the stomach, expand the stomach on inhaling and contract the stomach on exhaling

Think about the rhythm of the breath

The breath enters slowly, and increases at the top of the breath

The breath leaves slowly, and increases at the end of the breath

Acknowledge a slight pause at the top of the breath, and a slight pause at the end of the breath

At the end of each breath, relax the curve of the lower back into the floor by contracting the stomach more

Observe the ebb and flow of the breath like waves of the sea

Imagine you are watching yourself breathe

As the posture says, surrender yourself to the floor

Work on this posture for 10 minutes a day.

Posture 1 Click for voice

http://www.yogaforbackpain.com/audio/index.php




Lesson 1 Further Information

your attention on that very delicate point, the back of the

waist (where the spine moves in two opposite directions). You

will be amazed to discover that, if you are kind to your body,

it will respond in an incredible way.”

Vanda Scaravelli

If you practise this breathing regularly, you will already be ahead

by the time you get your Toolkit. When this breathing technique

is combined with the postures, you can make some very powerful

changes in your body.

Lesson 2

‘When this breathing

technique is combined with

the postures, you can make

some powerful changes in

your body’

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Lesson 2 Not Bedrest!

Welcome to lesson two. Do you remember in lesson one I talked

about how a back problem can impact on your life? In this lesson

I’m going to share with you how it impacted on mine. I’m also

going to show you how I turned it round and ended up with a

new vocation. I am really proud of how I not only turned my

injury into something positive for myself, but also went on to help

so many people in similar situations.

When I first injured my back I thought it would get better on

its own - but, sadly, it didn’t. The only solutions my doctor

could offer me were bed rest, pain killers, surgery and cortisone

injections into my spine. I was only 30, at the peak of my fitness,

and well-known for my fitness classes in my London community.

A back problem can impact on your life




Lesson 2

Suddenly I was unable to work, and before long, I’d spent all my

savings going to the osteopath, having massages and a plethora

of other treatments. Eventually I had to cancel my very popular

fitness classes, and money was now tighter than ever. I kept hoping

the osteopath would make me better, and the treatments helped

enormously, however, I found for the most part, the treatments

would only give me temporary relief, and the pain would soon

return. As you read in the previous lesson, I found Scaravelli Yoga,

and thus began my healing journey.

Your Lesson for Today

• StartwithSurrender Pose

• Afterabout10minutes,moveintoPosture 2

Not Bedrest!

‘I found for the most part,

the treatments would only

give me temporary relief,

and the pain would soon

return’





Posture 2 Hug Yourself | we all need a hug!

Modification 1

Comment: When the breath expands the stomach, the knees automatically release. As you exhale, the movement of contracting the stomach allows the legs to fold in deeper and the spine lengthens.

Modification 1

Modification 2

Place a belt behind the knees and draw them into the chest Arms under knees

1234

5

Draw knees into chestHug knees to chest. As you inhale, release the knees slightlyAs you exhale, draw knees towards the chestAim to take the thighs to the chest, the chin towards the chest and keep the neck long. Feel the spine lengthenRemember to expand the stomach as you inhale, and contract as you exhale

Modification 2

Click for voice






In lesson three I’m going to talk about technique, and the wave of

the breath. You can liken the wave of the breath to the waves of the

sea. I will also be offering some background information about my

teachers, to whom I give thanks for giving my life back.

The Yoga for Back Pain Toolkit has 60 postures with modifications for

all levels; this step-by-step program will guide you as you move into

a pain free life.

You can liken the wave of the breath

to the wave of the sea.





Lesson 3 About Joy’s Teachers

Lesson 3

Welcome to lesson three. I hope you enjoyed lessons one and two

which talked about how back pain can impact on and spoil the

quality of your life. I also pointed out that with appropriate yoga

exercises, posture, pain and function have a good chance of being

improved and your quality of life can be greatly restored.

Remember this is not a ‘quick-fix’ solution, but the results, when

successful, are long-lasting and permanent. It’s normal to expect

an improvement in function and flexibility before the pain finally

subsides.

In this lesson I’m going to talk about the technique, my teachers and

some background information. While my back was in recovery,

I was very careful and only did yoga in a very slow and precise

‘It’s normal to expect an

improvement in function

and flexibility before the

pain subsides.’





way and worked with the guidance of my teachers. This is the

technique I’m going to teach you.

Since my recovery I’ve studied many different styles of yoga

including more energetic practices such as Ashtanga, and was also

a pupil of John Scott, author of TheDefinitiveStep-By-StepGuide

to Dynamic Yoga and The Primary Series. I give thanks to all my

teachers for their support and wisdom. I have learnt something

from each and every one, but the people who set me on the road

to recovery in the early days were a group of talented teachers

who worked closely with Vanda Scaravelli, author of Awakening

the Spine.

Some of the first teachers in the UK to adopt her technique were

Mary Stewart, author of many yoga books including

Yoga for Children and Yoga over Fifty. I was lucky enough to

Joy recommends

http://www.kpjayi.org/biography.html

http://www.amazon.co.uk/gp/product/1856751813?ie=UTF8&tag=massagelifest-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=1856751813%22%3EAshtanga%20Yoga%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.co.uk/e/ir?t=massagelifest-

http://www.amazon.co.uk/gp/product/1856751813?ie=UTF8&tag=massagelifest-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=1856751813%22%3EAshtanga%20Yoga%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.co.uk/e/ir?t=massagelifest-

http://www.amazon.co.uk/gp/product/B00008YNDH?ie=UTF8&tag=massagelifest-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=B00008YNDH%22%3EYoga%20-%20Ashtanga%20-%20The%20Primary%20Series%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.co.uk/e/ir?t=massagelifest-21&l=as2&o=2&a=B00008YNDH%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;%22%20/%3E






http://www.amazon.co.uk/gp/product/0316912166?ie=UTF8&tag=massagelifest-21&linkCode=as2&camp=1634&creative=6738&creativeASIN=0316912166%22%3EYoga%20Over%20Fifty:%20The%20Way%20to%20Vitality,%20Health%20and%20Energy%20in%20Later%20Life%3C/a%3E%3Cimg%20src=%22http://www.assoc-amazon.co.uk/e/ir?t=massagelifest-21&l=as2&o=2&a=0316912166%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;%22%20/%3E


http://www.amazon.co.uk/gp/product/0062507923?ie=UTF8&tag=massagelifest-21&link_code=as3&camp=2506&creative=9298&creativeASIN=0062507923







model in this book with my niece, Louise. Louise was seven and is

now the mother of twins! How time passes!

John Stirk, osteopath and author of Structural Fitness and Sophy

Hoare, author of many books including a recently published Article

on Vanda and of course, not forgetting, Margaret Stokes and Kathy

Hughes who were my teachers for many years and helped shape

my practice. There were many more amazing teachers, but it’s not

possible to name them all.

Those who were fortunate enough to study under Vanda developed

their own unique style and it was this individuality that Vanda

encouraged her students to bring to their work. Vanda truly was an

inspiration to the world and although, sadly, she is no longer with us,

her influence in the yoga world is now greater than ever. Although

Vanda encouraged all her pupils to develop their own style there was

always one theme running throughout. She would say.

‘Vanda truly was an

inspiration to the world and

although, sadly she is no

longer with us, her influence

in the yoga world is now

greater than ever.’

http://www.johnstirk.co.uk/

http://www.amazon.co.uk/gp/product/024112431X/202-1066923-6295851?ie=UTF8&tag=massagelifest-21&linkCode=xm2&camp=1634&creativeASIN=024112431X

http://www.sophyhoare.co.uk/


http://www.lendricklodge.com/courses/Vanda-Scaravelli_posture_breath_body_of_yoga_p1.htm

http://www.lendricklodge.com/courses/Vanda-Scaravelli_posture_breath_body_of_yoga_p1.htm









“It is not so much the performance of the exercises that

matters, but rather the way we are doing them. We have

three friends: gravity, breath and wave (connected with the

supple movement of extension along the spine). These three

companions (fused into one) should be constantly with us.”

Vanda Scaravelli

I will explain more about that in the The Yoga for Back Pain Toolkit

One couldn’t help but be impressed upon meeting Vanda. I was

lucky enough to meet her when she was in her nineties.

Her strength, energy and knowledge were formidable. She had

the body of a youth, the strength of a man and the wisdom of the

Buddha.

‘It’s not so much the

performance of the

excercises that matters, but

rather the way we are doing

them.’








I am 5’ 2” and I felt like I towered above her, but her aura seemed to

be bigger than all of us. She had bright, twinkly eyes which looked

into your soul. She exuded love, confidence and knowledge and

meeting her was an awesome experience for anyone who was lucky

enough to spend time with her.

Vanda was still practising yoga until she died in her late nineties but

she hadn’t had an easy journey with yoga. She had a problem with

her spine when she was young, and when it was detected she was

advised to study yoga.

-

Later in life she was convinced that if it wasn’t for yoga she would

have ended up in a wheelchair. Like many people who come to

yoga later in life, she needed healing. In spite of this, she studied

hard and went on to become one of the world’s most highly

acclaimed teachers and her physicality was astonishing.

‘Her strength, energy and

knowledge were formidable.

She had the body of a

youth, the strength on a

man and the wisdom of

Buddha’






She studied under BKS Iyengar author of The Path to Holistic

Health and the very famous Light on Yoga and TKV Desikachar

author of Nathamuni’s Yoga Rahasya amongst others. BKS and

Desikachar are two of the most important yoga gurus in India and

their impact on the world has been massive.

Vanda then went on to develop her own style, which was based

ontheteachingsofherGurus.

There was something about the way in which she interpreted

the work that made it a very powerful healing tool, especially

for people working with chronic misalignment of the spine and

trauma.

‘There was something about

the way she interpreted the

work that made it a very

powerful healing tool...’












Please don’t let this information make you feel overwhelmed. You

don’t have to understand the philosophy behind the practice for it to

work. The beauty of the The Yoga for Back Pain Toolkit is everything

will be explained in a very clear user friendly way and you will be

surprised by the simplicity of the work. Like most things in life

simple things are often the best. Nevertheless the teachings are based

on thousands of years of knowledge and are tried and tested.

‘You don’t have to

understand the philosophy

behind the practice

for it to work’





Posture 3 Child’s Pose | Pranatasana

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Kneel on the feet as in Soft FeetModify posture according to your levelStart to take the head and chest towards the floorMove on the exhaling breath and take several breaths to arriveRest arms by your side, ensuring palms face the celingExpand the abdomen as you inhale and contract as you exhaleEncourage the hips to feel heavyStay for several breaths

Modification 1Modification 2Modification 3

Knees apart and feet apart Knees apart, feet together (very beneficial if pregnant)Place cushions between hips and feet. Rest the head on a large book like a catalogue or telephone directory

Comment: Don’t force the position. Use the breath to open and lengthen the spine. Use the contact of the hands on the floor to press the hips back and down.

12345

Start in Child’s PoseStretch hands away from youKeep palms flat and the middle finger parallel to edge of matUse the hands to press the hips further back on to the heelsInhale, extend the arms away. Exhale, press the hips back and down

Child’s Pose Extended Arms

Modification 3

Variation 1 Child’s Pose Extended Arms

Click for voice






Well that brings me to the end of lesson three. I hope you are

enjoying the course. I have enjoyed sharing this with you and in the

next Lesson you will be learning another new posture. It’s a spinal

twist. You’re going to enjoy this next posture. It feels like a massage

on your spine.

This is just a tiny taster of what the Yoga for Back Pain Toolkit can

show you. It is a fully illustrated, step-by-step manual. The Yoga for

Back Pain Toolkit is complete with videos, photographs, mp3s and

your very own Yoga for Back Pain Workbook.

The Lotus Flower is symbolic of self regeneration


http://www.YogaforBackPain.com






Lesson 4 Make Time For Yoga

Lesson 4

Welcome to lesson four. I hope you enjoyed lesson three, in which

I talked about my teachers and how they have influenced me. I

also shared that many of us came to the practice because of our

own injuries and our need to heal ourselves. As I explained in

lessons one, two and three this is not a quick fix solution, but the

results, when successful, are long-lasting and permanent. I also

talked about what you can hope to gain from doing the exercises

in The Yoga for Back Pain Toolkit and that it’s normal to expect an

improvement in function and flexibility before the pain subsides.

In lesson four we are going to look at how to make time for yoga

and will also be doing another simple exercise which you can

also practice daily to kick start your new regime. Don’t be too

ambitious at the outset. Set a time that’s realistic.

It’s best to make a habit of doing 10 minutes a day. We can all

‘This is not a quick fix

solution, but the results,

when successful, are long

lasting and permanent’.





Lesson 4 Make Time For Yoga

find 10 minutes, but if you say you’re going to do an hour - you will

never find an hour - so you’ve already set yourself up to fail. You

will find that over time you will look forward to your practice and

that 10 minutes will naturally become 15 then 20 minutes or more

before you know it.

‘In the beginning you have to make room for yoga in your daily

life, and give it the place it deserves. But after some time yoga

itself will pull you up by the hair and make you do it.’

Vanda Scaravelli, Awakening the Spine 1991

Time for change





Posture 4 Lying Twists

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Start in Surrender PoseBring knees, ankles and thighs togetherImagine you’re holding a $100 bill between the knees, ankles and thighs Stretch arms to quarter to three positionWalk the hands along the floor like a spider several times and then press palms into floorArms should feel fully stretched, palms stuck to the floor Roll head to the left towards the left shoulderTry to press shoulders into the floorKeeping knees close together, roll the knees over to the rightStay for 5 relaxed deep breaths

Repeat on the other side

Modification 1

Modification 2

Place a telephone book or something similar under the headInsert a cushion or blanket under the knees

Teaching Points Remember to roll your head the opposite way to your knees Focus on keeping the opposite shoulder downKeep the legs close together

Modification 1 Modification 2

Click for voice






The Yoga for Back Pain Toolkit literally takes you by the hand and

walks you through the postures. It is a complete audio, visual

experience.. It also teaches you how to combine this breathing

technique with simple postures, which is what makes it such an

amazing dynamic process. There are 60 postures in the Yoga for

Back Pain Toolkit and this Toolkit ‘Lite’ is only the tip of the iceberg.

Did you know for example that the lungs have more tissue in the

back of the body than the front, and if you learn to breathe into the

back of the lungs, you can open the spine and unblock stiffness? The

Yoga for Back Pain Toolkit is packed full of useful information like

this, and as you move towards a new and pain free life, you will

enjoy all the other benefits that a daily yoga practice can bring.

‘...if you learn to breathe

into the back of the lungs,

you can open the spine and

unblock stiffness.’










In lesson five I’m going to talk you through a short relaxation..

Prepare to Relax




Lesson 5 Inspiration

Lesson 5

Welcome to lesson five. I hope you enjoyed lesson four, in which

I talked about how to make time for yoga in your life. Remember

this is not a quick fix solution, but the results, when successful, are

long-lasting and can be permanent.

In lesson five I’m going to tell you more about my personal

journey to recovery in the hope it will inspire you to follow the

same steps. I will also be including a short relaxation for you at

the end of this lesson.

When I injured my back, I was lucky enough to be introduced

to some really accomplished teachers and I attended their classes

regularly. More than anything, I wanted my life back so I

dedicated myself to the practice. What did I have to lose ... 8

More than anything I wanted my life back





hours a week and $50.00? A small price to pay for something that

priceless! I would like to thank all the teachers who set me on my

path to recovery: Kathy Hughes, Mary Stewart, John Stirk, Sophy

Hoare, and Margaret Stokes.

I went to classes three times a week and I also incorporated a daily

practice into my life. Over time, I learned how to work with my

back, and what worked for me, and what didn’t! Eventually my

yoga had improved but my back pain was still there.

As long as you are progressing in your practice, it’s only a question of

time before the level of pain should lessen. Mary said to me one day

‘You’ve been through a lot. If you train to teach you could help a lot

of people’.

‘So long as you are

progressing in your practice,

it’s only a question of time

before the level of pain

should lessen.’


http://www.johnstirk.co.uk/







I was amazed, I was as stiff as a board. What did I know? Over the

years as a teacher, I’ve realized its normal for the function of the body

to improve before the pain subsides.

It’s now 20 years on since I injured my back and I’m leading a

normal, happy active life. I don’t know exactly when it happened,

but I realized one day that a whole day had passed and I’d hardly

even thought about my back. A miracle had occurred. The amazing

thing about pain is it can be overwhelming, but the minute it’s gone,

how quickly you forget.

I’m still deeply committed to my practice and to teaching yoga. In

2007 I reopened my Yoga Studio where I host a variety of courses

including more recently a Yoga for Back Pain Clinic. I have since

trained to dance and even perform salsa. I’m a member of a running

club and also do competitive swimming training. I am the fittest I

20 years on... a miracle had occured!

http://www.joyogastudio.com/

http://www.yogaforbackpain.com/blog/index.php?label=Yoga%20Workshops



32 of 38


have ever been and still intend to go on improving. Maybe that

could be you too one day, but you’ll never know unless you try.

Well that brings me to the end of the mini course.

Try to start building your breathing practice into a daily regime. The

Yoga for Back Pain Toolkit is packed full of information and tips to

get you started. It will also suggest ways to help you to incorporate

the practice into your busy life.

I wish you all luck because already you have taken the first step,

which is the hardest part, and now you have taken your problem

into your own hands. Enjoy your practice, try not to see it as a

chore, but as quality healing time for yourself. Remember this small

booklet is only the tip of the iceberg, there is so much more! Enjoy your practice





www.yogaforbackpain.comPosture 5 Deep Relaxation - The Best Part | Savasana

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Lie on the floor on your backCover yourself with a blanket, and make sure you are warmPlace a heated wheat bag under the small of your back and/or the back of your neckLegs are straightConnect with your breathStart by yawningInhale, expand the stomachExhale, contract the stomach and feel the spine relax into the floorTighten and release each part of your body When your mind wanders, bring the focus back to your breathTake time to observe how your body feels

It can be difficult to go from our busy lives into a totally relaxed state. The purpose of the Ujaii breathing, combined with the postures, is to help the body to unwind. Now you have prepared the way for deep relaxation.

Repeat the following Mantra to yourself. ' My body feels soft and heavy, and heavy and soft, and warm and heavy.'

Modification 1Modification 2

If the back hurts, relax in Surrender PoseIf you can’t lie on the floor, lie on the bed


33 of 38 Lesson 5Toolkit ‘Lite’

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Lesson 5 About the Toolkit

What’s inside The Yoga for Back Pain Toolkit?

• The Yoga for Back Pain Toolkit is a beautiful step-by-step

full colour photographic manual and requires no prior

knowledge of yoga.

• TheToolkit has over 60 illustrated postures with

modifications for every level including detailed written

and audio explanations.

• 60MP3Files.

• Videos.

• Over20supportingchapters.

The Yoga for Back Pain Toolkit










• The Yoga for Back Pain Toolkit has over 400 colour

photographs and illustrations in total.

• YourveryownPersonal Back Care Plan.

• YourveryownYoga for Back Pain Workbook.

• TheToolkit is the ultimate in digital products and I can

guarantee you won’t find this information anywhere in

the internet today.

• WhatmakestheToolkit special from my point of view

is all the models in the Toolkit are, or have been my

students, and many are recovered victims of back pain. The Yoga for Back Pain Models











• Withoutdetractingfromtheseriousnessoftheproblem,I

have endeavoured to make the Yoga for Back Pain Toolkit

a fun and enjoyable experience for my pupils. Only those

living with the misery of constant back pain know the

reality of day to day suffering. I hope my Toolkit will start

to interject some hope and happiness back into your world

and the knowledge you will gain will be unbelievably

empowering and inspiring.

• WhereasIcan’tguaranteetheToolkit will be the ultimate

solution for everyone, I have every confidence that those

who follow the practice will improve their quality of life

beyond expectation, and many of you will have complete

rehabilitation.

‘...If you don’t take action

your back pain will likely

remain the same and it’s also

very likely your condition

will deteriorate’









• OnethingIcanguarantee,ifyoudon’ttakeaction,

your back pain will very likely remain the same and

it’s also very likely your condition will deteriorate.

Don’t miss this opportunity

Why waste any more precious time? The sooner you start, the

quicker you’ll be on the road to your recovery. I wish someone had

produced this Toolkit when I injured my back, and because it’s still

not available, I produced it myself.

Namasté

Joy

‘The sooner you start, the

quicker you’ll be on the

road to your recovery’





The Yoga for Back Pain Toolkit The Yoga For Back Pain Toolkit




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Documents

The Yoga for Back Pain Toolkit Lite