David yoga 1
Back ache session 1
By jacy
Cow Pose

Cow is a gentle way to warm up the spine. Make sure your hands are directly underneath your shoulders and your feet are under your hips. On your inhale tilt your tail bone and chest toward the sky and sink your belly to the ground.
Sphinx Pose

Sphinx is a starting place for back bends. You are strengthening the spine and stretching the heart and lungs. Elbows are underneath your shoulders. Heart lifts and shoulders are broad melting down your back. feel the stretch in the lower lumbar spine.
Staff Pose

Staff pose strengthens back muscles and improves posture. Looks easy but there is a lot more than meets the eye. Straight spine using back muscles to hold up. Ankles flexed, press through heels.
Marichyasana III
Marichi's Pose

Strengthens and stretches spine and shoulders. Should not feel easy. With each inhale straighten the spine up and each exhale twist the torso a little more. Shoulders should be broad, be careful not to collapse.
Setu Bandha Sarvangasana
Bridge Pose

Bridge stretches the chest, neck and spine. Improves digestion. Calms the mind. Lie flat on back, bring heels as close to buttocks as possible. With your exhale lift the buttock (keep buttock relaxed to do spine work) toward the sky and chest toward the chin.
Plow Pose

Semi advanced but therapeutic for backaches. Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress. The lower body is resting evenly on the shoulders (not the neck). Challenging to breath here, but find peace and calmness in breath. Feet may not touch the floor, but eventually will.
Fish Pose

Counter pose for plow. Strengthens the muscles of the upper back and back of the neck Improves posture. Palms down underneath buttock. Lift chest and abdominal toward the sky. Head should barely be resting on the floor, making sure not to scrunch neck. Lower chest if you feel discomfort. Hold for 3 deep breaths.
Easy Pose

Meditation focuses the mind and calms the brain. Decreases back aches and increases concentration and good posture. It can be challenging, but very beneficial. Start with becoming aware of your breaths without judgement. Then start counting 10 deep slow abdominal breaths. If your mind wanders just bring it back to the breath without judgement. This will become easier with practice and time.
Yoga Journal Sequence Builder, Patent pending