Low Back Pain

Back pain affects most of us at some point in our lives. Sometimes all it takes is an unmindful moment of lifting and twisting or bending forward without good body mechanics and we are out of commission for days or even weeks.
As a sufferer of chronic low and upper back pain myself I know all too well how debilitating it can be. I am so grateful to have found yoga as a practice to keep my back supple and strong. And when my back does "go out" or flares up, I use this series of movements from the yoga medicine cabinet that releases the spasming muscles and the discomfort without relying on anything stronger than a little ibuprofen.

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Paschima Mudra
Right Hand: Touch tips of thumb, middle and pinkie fingers together, extend all others.
Left Hand: Touch tips of thumb and ring fingers together, extend all others. Rest with palms up.
Benefits: Directs breath into the spine and back body
Practice Tips: Use with all kinds of back pain

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Reclining Vinyasa

1. Begin laying on back with legs extended and arms overhead
2. Exhale bring right knee into chest
3. Inhale pull right knee out to side with right hand
4. Exhale cross right knee over with left hand to come into a twist
5. Inhale to center and straighten leg towards ceiling as you clasp hands behind leg
6. Exhale bring right knee into chest
7. Inhale return to starting position
8. Exhale repeat entire series with left leg

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Windshield Wipers
Lie on back with knees drawn into chest. On an inhalation lower knees to the left side. Exhale and engage belly as you bring knees back to the center. Inhale as you lower kees to the right side. Exhale and engage belly as you bring knees back to the center. 
Repeat alternately with the breath 5-10 times per side.  
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs 

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Bhujangasana (Cobra Pose)
Lie on the belly with the hands under the shoulders. Press pubic bone into floor and lengthen legs behind you. Inhale and press upper body away from floor keeping shoulders back and chest broad. 
Hold 5-10 breaths and release chest to floor. 
Restorative: Can support lower abdomen with rolled blanket
Therapeutics: Opens front body, stretches lower back, strengthens arms 

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Setu Bandha
Lie on back with knees bent and feet on floor. Lift hips up and place block under back of pelvis. Turn toes slightly in and allow arms to rest out to sides with palm facing upwards.  Rest up to 5 minutes.
Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as tractioning the lower spine

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