Back Care Sequence

This is a short routine to help release any tension in your spine and strengthen your centre to help alleviate back pain. If you feel pain during the sequence, do not continue with the sequence. 
 
Cat Pose Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
To get a sense of how the spine is feeling at the moment, warm up with some cat to cow. 
Start on your hands and knees. 
Check that your hands are directly under the shoulders and knees are under the hips.
As you inhale, curl the spine down from the tailbone, moving one vertebra at a time and ending with the neck and head.
 
Cow Pose Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
As you exhale, curl back up from the tailbone, rolling one vertebra at a time looking at your abdomen.
Roll the spine between the two postures 5 to 10 times.

 
Core Strengthener Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
A large part of back care is to keep your centre strong.
Balance by taking the opposite arm and leg off the floor.
If you’re shaking, gently draw in the lower abdomen towards the spine and hold the posture for 5 breaths.
Repeat on the opposite side.

 


Hover Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
Come back to hands and knees.
Press your hands and toes into the floor.
Lift yourself off the floor, about 2 to 5 cms.
Just high enough that your lower abdomen tightens.
If you’ve come too high you’ll feel it in your legs rather than the abdomen.
Hold the posture for 5 breaths.

 
Cat Pose Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
Laying on your back, take your legs wide and bring your hands just inside the thighs. 
Using a little bit of resistance with your hands bring your feet back towards each other.
Repeat 6 times.

 
Legs up chair Inspire Yoga and Wellbeing Dee Why Northern Beaches Sydney
Rest with your legs on a chair.
Get really comfortable in the posture.
You can stay here as long as you feel comfortable.
Enjoy the practice.

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About the Author

Liama Aesha has been a Shiatsu Practitioner for 17 years and a Yoga Teacher for 10 years.

She owns her own clinic and Yoga studio in Dee Why. She believes in empowering her clients with the knowledge to understand their own health and to give them the best tools to use as and when they require.

Registered Member of Shiatsu Therapy Association, Australia.
Registered Level 2 Teacher with Yoga Australia
Registered Yoga Therapist with Yoga Australia

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