Beating Back Pain
Beating Back Pain
If you are suffering from back pain you’re not alone. An estimated four out of five adults suffer from back pain at some time in their lives. Causes can range from a lifetime of bad posture, lack of exercise and carrying things incorrectly to osteoarthritis. But aside from the obvious physical ache, did you know back pain can also cause clinical depression?
According to Dominique, twisting postures are a great way to loosen general tightness and discomfort in the spine and muscles of the back and abdomen. This is because the axial rotation of the spine and torso encourage greater symmetry between the muscles, ligaments and joints on both sides of the body.
Sit in dandasana, or staff pose, and press the flesh of the buttocks back to bring the sitting bones closer to the floor.
Bend the left knee and place the left foot on the floor on the right side of the right knee.
Gently bend the right knee to the left, placing the right foot alongside the left buttock. Alternatively, the leg may stay extended in front of the body depending on the participant’s abilities.
Extend the right arm and wrap it around the left leg, gently pulling the left leg towards the chest.
The left arm is placed either behind the back or the fingers rest lightly on the floor behind the buttocks. Ensure both buttocks are on the floor and the spine is long. Do not collapse through the chest or mid-section.
Inhale to lengthen and extend the spine and side of the waist, and then exhale to slowly twist the torso to the left, looking with the head as far over the right shoulder as practicable. Be sure that the ribs and chest stay lifted up and the spine remains as long as possible for the duration of the hold.
To release, inhale to prepare to lengthen the torso and spine, and then exhale to slowly release the torso and head back to centre, leaving the arms in place to support the spine.
Release the forehead to the knee and relax the neck and shoulders for a few moments before moving back into dandasana and repeating on the other side.
So don’t let back pain get you down. With these regular twists and some close attention paid to your posture and gait, you should be back on track in no time.
In 2000 she began teaching yoga full time and founded the Australian Yoga Academy. Since this time Dominique has dedicated her life to yoga and teaches yoga and universal laws relating to mind, body and spirit for in excess of 1000 hours per year.