Back problems can be complex in nature, oten stemmingrom tightness in the hips, buttocks and legs. This yogaroutine ocuses on poses and positions that orce stretchingmuscle and ligament tissues, helps to create more spacebetween the vertebrae, opens the hips, and employsbreathing to maintain ocus and calm. The routine capitalizeson the ow o movement rom one pose to the next andemploys “counter-poses” (sequential opposing postures) tocreate balance and symmetry.The routine can progress rom beginner to advanced,and you should start gently. In some o the photos, you can
This routinespecifically targets:
The exor muscles in thelower back.
The junctions between thethoracic and lumbarspinal region.
The spacesbetween thevertebrae.
The hamstringsand opening othe hips.
This is the elementary restorative pose in yoga. It extends the spine, open the hips.
Kneel and press the tops o your eet to theoor. Extend arms onto the oor in ront oyou, keeping the arms straight, stretching andallowing your belly to relax down between yourknees. Breathe deep, elongate your spine, relax.
Downward Facing Dog
Stretches the hamstrings and calf muscles, stretches and builds strength in the lower back muscles.
From a push-up position, push yourhips up and walk your eet towardyour hands. Arch your buttocks up,arms rigid, and press your heels tothe oor. Keep your back straightand raise your tail bone up, up, up.
see the yoga instructor showing methods or increasing thedepth into the poses and how using a partner can help yougain deeper reach (See insets).This men’s back health yoga routine actually includes14 specifc poses and is detailed in the DVD
Men’s Back Health through Yoga
, available at
. Below is a sampling o our primary poses eaturedon the DVD to get you started. By doing this routineregularly (at least twice a week) and progressively, thebenefts o strength, exibility and comort in your backare just breaths away!