Yoga for a Healthy Lower Back (58 page)

8 (FIG. 2.27)

10 (FIG. 4.8)

11 (FIG. 3.21)

12 (FIG. 2.19)

Practice for Lower Back Health with Fibromyalgia

Fibromyalgia is a common, complex condition of unknown cause. Its main symptom is spreading pain that originates at places in the body called tender points, found in the myofascia on the back of the neck, shoulders, chest, lower back, hips, shins, elbows, and knees. Other symptoms include fatigue, poor sleep, and tiredness upon waking. It has been linked to headaches, depression, and anxiety, and it can be accompanied by irritable bowel syndrome, chronic fatigue syndrome, and restless leg syndrome,
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as well as an overactive sympathetic nervous system.
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Yoga practice can be very therapeutic for fibromyalgia, as well as helping your lower back along its journey into health, when you practice very gentle movements that stretch the myofascia with complete, mindful attention to and respect for the feelings in your body. A good rule of thumb when it comes to practicing yoga with fibromyalgia is “less is more.” Do not overwork your physical body, and take rest breaks often between poses using Child's Pose, Happy Baby, or Deep Relaxation.

A few hours after your yoga practice into the next day, note the feedback your body gives you and adjust your practice accordingly. If your body is sore, slow your practice down. Over time, you may find that you can increase your body's range of movement and build tone in your musculature.

The following sequence is designed to:

•  Gently stretch and elongate the myofascia throughout your body with gentle and supported movement

•  Balance your nervous system and calm overactive emotions using breath practice (pranayama)

•  Gently build muscular tone with supported standing poses

•  Provide deep relaxation and rejuvenation for your physical, mental, and emotional bodies

  1.  Reclining Lower Back Meditation with Ocean Breath (with elongated exhalations)

  2.  Reclining Bound Angle Pose

  3.  Supported Upper Back Stretch

  4.  
Neck Meditation

  5.  
Sacral Circles

  6.  Free-Your-Sacrum Pose

  7.  Reclining Hip Twist

  8.  Big Hip Circles

  9.  Standing Sacral Meditation

10.  Triangle Pose (a, supported at a wall with your hand on a chair) or Noble Warrior Pose (b, with your hands supported on a high table)

11.  Restorative Twist Pose

12.  Restorative Cleanser (placing your hips and lower back flat on the floor if your back is irritated by back bending)

1 (FIG. 4.1)

2 (FIG. 2.17)

3 (FIG. 6.2)

6 (FIG. 3.4)

7 (FIG. 2.21)

8 (FIG. 2.4)

9 (FIG. 1.4)

10A (FIG. 2.25)