Yoga question/Ann

January 14, 2003

Hi Ann!

Are you looking to simply strengthen the lower back and abdomen or are you

looking to heal an injury? There are some things that are always good for

low backs and some things that I might suggest modifying if there's an

injury.

Some things that are always good for the low back:

1) Start out on your hands and knees. Knees as wide as the hips, hands

directly under your shoulders. With the inhalation drop your belly down as

you lift your head your chest and your hips creating a complete extension

of the spine. (Make sure your shoulders are down and away from your ears.)

Then, as you exhale, drop your chin to your chest, lift up your mid spine,

and tuck your tailbone creating a flexion of the spine. And repeat on the

breath several times.

2) Lie on your back with your knees bent. Place your feet flat on the floor

about 6 inches apart and about 6 inches away from your buttocks. Keeping

your feet where they are bring your knees in to touch one another. Place

your palms on the floor on either side of your hips and as you exhale,

gently squeeze your abdomen and buttocks and rock your tailbone up off the

floor. You don't have to bring it super high, just maybe an inch or 2 off

the floor. Then, as you inhale allow your tailbone to drop back to the

floor. Repeat this several time.

3) Same position of the legs but now extend your arms out to your sides,

shoulder height, palms down. With the feet on the floor and knees together,

release the knees to the right side 6-8 inches, then return to center and

repeat to the other side. Repeat the movement slowly, with control, rocking

side to side for several repetitions. Then, cross the left leg over the

right and rock back and forth over the sacrum for a half minute of so.

Change legs, crossing the left leg over the right and repeat.

Pay attention to the sensations as you work, and notice if one side of the

sacrum seems to press into the floor more than the other. If one SI joint

feels like it's pressing into the floor more than the other, then the

pelvis is rotated to that side.

4) Next, in the same position, on your back, feet hips width apart and

parallel, rest your hands, palm down, on either side of your hips. As you

exhale, press the back of the waist gently to the floor, engage the

buttocks, the abdomen, adn then the left SI joint. Inhale, press the

tailbone down, and then the right SI joint. Exhale, back of the waist to

left hip, inhale tailbone to right hip. Imagine you are drawing a circle on

the floor beneath you. Smooth out the movement and make several circles.

Then, come back to center, and move in the opposite direction - Exhale back

of the waist to right SI joint, Inhale tailbone to left SI, and continue.

This massages the sacrum and the numerous pressure points in the area.

These are all very gentle postures. Let me know if you'd like any more

intensive strengthening exercises for either area.

Ann

--- Tohelpwilliam wrote:

> IAnn,

> What's good for your lower back and abdomen? I've never been to a class

> but

> I do yoga here. The little bit that I do know came from books and a

> video.

> Thanks,

> Ann

>

> > Yes, I'm a certified yoga instructor! What is it you want to know? What

> are

> > you looking to get out of yoga? What is your current physical condition

> > like? Answering these questions would help me to make some

> recommendations

> > if you're interested.

> >

> > Ann

>

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January 14, 2003

Try those "Back In Action" exercises I just posted guys. They do work wonders.

Love,

Doc

Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington

-

Tohelpwilliam

herbal remedies

Tuesday, January 14, 2003 2:46 PM

Re: [herbal remedies] Yoga question/Ann

Thanks, Ann. I don't have any injuries, just wanted to strengthen them. I carried William around way too long, I guess, and have lower back pain when I lay on my back or stomach. It's better than it used it be, so I think I'm on the right track. I'll try these.Thanks,Ann

Are you looking to simply strengthen the lower back and abdomen or are youlooking to heal an injury? There are some things that are always good forlow backs and some things that I might suggest modifying if there's aninjury.