Yoga for a Healthy Lower Back (31 page)

Observe how your intention to practice yoga for the health and happiness of your lower back has made a change there. Perhaps it is giving you less “feedback,” which means it's more comfortable because you have massaged and toned your muscles, allowing blood and spinal fluid to flow smoothly through your spine. In a holistic view, your practice has also had an effect on the kidneys and adrenals, affording them the room they need to physically function, and, energetically, to modulate the fight-or-flight response in balance with the relaxation response. Visualize prana flowing around your lower back through the Ida and Pingala, the left and right energy channels along your spine. Visualize how the energy of the Ida and Pingala nadis meet at your Manipura chakra, right behind your navel, and how prana flows all around your navel, through your abdomen, and back into your lower back. Feel your lower back massaged by yoga poses, nourished by the flow of energy, and resting in balance.

FIG. 4.17

Grow and Progress

Marichi's Seated Twist

Stretch | Marichyasana I

This is a soothing twist that provides a stable position for your sacrum while it stretches all the lower back myofascia and massages your kidneys and your adrenal glands. Practice the final stage only when your lower back is comfortable with spinal twists.

Sit on the floor with your legs straight in front of you. If this is difficult, sit on a folded blanket. Bend your right knee and place your right foot on the floor inside your left thigh, but not quite touching it. Your foot should be in line with your right sit bone. Be sure your right and left buttocks are equally grounded into the earth or your blanket. Lean back, place both hands behind you on the floor, and arch your back up toward the ceiling as you take a big, deep inhalation.

Lift your chest any amount possible. Imagine your chest as a beautiful fountain of energy and light. Now, maintaining the lifting feeling through your chest, bring your spine back to an upright position. With your next inhalation, lift your right arm up. Deeply exhale while you turn to your left and bring your right arm to the inside of your right leg. Your right inner leg should gently press against your right arm in order to keep your right thigh and shin in an upright position. Fold your right arm at your elbow and raise your hand so your palm faces outward. Keep your left hand on the floor behind you (
fig. 4.18
).

With each inhalation, elongate your spine upward, from the base of your hips to the crown of your head. Energetically, you can encourage the lift of your trunk and feel great support for your spine by coming into
Root Lock
, or Mula Bandha. As you inhale, feel energy lifting through your trunk and broadening your upper chest. With each exhalation, deepen the twist by turning your trunk farther to the left. Go mindfully and slowly, feeling how the twist speaks to your spine. Use the connection between your left arm and right thigh to help turn your torso more. Finally, turn your head to the left and gaze over your left shoulder.

If your spine is happy, try moving into the final stage of the pose: Exhaling, wrap your right arm around your right shin, reach your left arm behind your back, and clasp your hands together. If you can't quite connect your hands, hold a belt between your hands. Remember to breathe fully in this deep twist.

There are many benefits to seated twists. They are helpful in releasing tightness in the spinal muscles and lengthening the entire spine, helping the vertebrae to shift into proper alignment. They create gentle traction in the spine, especially the lower back. In the case of disk injuries, the traction can create height at the intervertebral spaces, which brings elasticity into the disks and can help relieve pain. Finally, twists massage the inner organs and help the endocrine system to come into balance. You can see why this pose is a great way to expand your yoga practice for lower back health!

FIG. 4.18

A word of caution is appropriate for those with a herniated disk condition, though. Approach Marichi's Seated Twist slowly, moving just a little at a time into the pose. Listen to the feedback in your lower back and be sure it's comfortable before you progress into a deep twist.

Revolved Wide-Legged Seated Pose

Stretch | Parivrtta Upavishta Konasana

Sit again, with your hips on the floor and your legs straight forward. Now take your legs out to the sides so your feet are about four feet apart. You are now in Wide-Legged Seated Pose. Take a minute to do a self-assessment of your hips and spine. Place one hand on the back of your hips and the other on your lower abdomen. Bring your hips into neutral position. Both front and back hips should be lifting upright, with a slight inward curvature of your lumbar spine. Your abdominal wall should be active and engaged to help support your lower back. If this isn't how your body feels, place a folded blanket under your hips; this will help you to sit upright. Place your hands lightly on the floor behind you, and lift your trunk up toward the ceiling while you simultaneously press your thighs down into the earth.

With an inhalation, walk your right hand over to the inside of your right knee, and as you exhale, stretch the right side of your torso toward your right leg. Hold your right big toe with your right hand. Your right arm should touch your inner right leg. If you can't reach your foot, wrap a belt around your foot and hold the belt. You can also bend your right knee to ease tightness in your right adductor (inner thigh) and hamstring muscles.

Place your left hand on your left thigh and with an exhalation, turn your torso up toward the ceiling. Your torso, shoulders, and head should be in line with your right leg. Gaze to your left; as you turn your torso upward and if your neck is agreeable, turn your head and look toward the sky.

FIG. 4.19

Have a dialogue with your lower back before you proceed to the final pose. Ask it how it's feeling and listen carefully—it will tell you everything you need to know. As your lower back releases into the stretch, move with your exhalations, drawing your trunk closer to your right leg and deepening the stretch by turning more and more.

Finally, lift your left arm up and reach it over your left ear. If your lower back is very flexible, hold your right foot with your left hand (
fig. 4.19
). Feel your hips and legs well grounded, and enjoy the feeling of your spine becoming light and open.

This pose stretches and tones the quadratus lumborum muscles, as well as the erector spinae group and the latissimus dorsi muscles, which are often indicated in lower back pain. Stretching away from the side of your back that feels tight and painful can bring significant relief. If you have an active and painful lower back or sacral injury, go only as far as your body is quite comfortable. Come out of the pose with a deep inhalation, then repeat it to the other side.

Balanced Warrior Pose

Stretch and Strengthen | Virabhadrasana III

Now that you've stretched and toned your lower back, you're ready to try Balanced Warrior Pose, also known as “Warrior III.” This pose is challenging, requiring flexibility in your hamstrings, hips, chest, and shoulders, so we'll begin by practicing Half Balanced Warrior Pose, where you'll strengthen your lower back as you work on finding your balance on one leg. Balanced Warrior is a strong pose, and you can use Ocean Breath to help support yourself and keep your energy concentrated and even. Once you do, you'll find a sense of empowerment and inner strength; your inner warrior will be awakened!

Step 1: Half Balanced Warrior Pose

Stand in Mountain Pose with your feet grounded, and sense the energy of the earth lifting up from the soles of your feet to the crown of your head. Feel yourself tall and strong. Exhaling, come into
Standing Forward Bend Pose
. Lift your head and shoulders up and look forward, making your trunk as long as possible. If your hands don't reach the floor, place them on blocks. Shift your weight onto your right foot and with an exhalation, lift your left leg straight back and up until it is parallel to the floor (
fig. 4.20
). Stretch your left leg strongly and make your body as long as possible from your left foot to the crown of your head.

Take a moment to gauge how much support is appropriate for your body. If your hamstrings feel uncomfortably stretched or if you can't straighten your right knee, place your hands on a chair instead of on blocks. Hold the pose for ten seconds, and bring your left foot back down to the floor. Come out of Standing Forward Bend and take a break, then repeat the pose lifting your right leg up.

Step 2: Full Balanced Warrior Pose

Stand in Mountain Pose and shift your weight onto your right foot. With an inhalation lift your arms over your head, palms facing each other. You are now in Upward Hand Pose. On an exhalation, bend forward from your hips. Reach your trunk and arms strongly forward as you bring them halfway down to the floor. At the same time that your trunk is descending, lift your left leg up and back the way you did in Half Balanced Warrior Pose.

Your trunk, arms, and left leg should be a straight, powerful line, perpendicular to your grounded right leg. Be sure your head is aligned with your spine—your ears should be in line with your arms. Gaze at the floor until you feel balanced, then look forward (
fig. 4.21
).

FIG. 4.20