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Healing Yoga Sequence: Yoga for Herniated Disc and Spondylolisthesis

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Healing Yoga Sequence: Yoga for Herniated Disc and Spondylolisthesis: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Warmup

    1. Warmup

    Warm-Up

    A. The following yoga poses are done to warm-up the upper body.
    B. The stretching of the arms and shoulders works with the upper spine.
    C. The upper spine (thoracic spine) when stretched improves in strength and flexibility.
    D. This strength and flexibility acts as a great support to the entire lower spine (lumbar spine).

  • Standing Shoulder Rolls Bent Elbows
    A. Standing in Tadasana at the center of the mat, take a few breaths to relax the body and the mind.

    B. From Mountain Pose:
    Inhale - place the tips of the fingers on the shoulders.
    Exhale - taking the elbows out as you bend the arms.
    Inhale - raise the arms above the shoulders and taking them beyond and behind
    Exhale - bring them down completing a full circle.
    Inhale/Exhale - repeat this, taking the practice to about 12 times.

    C. A great way to open the upper body while stretching the arms upwards and downwards giving a gentle massage to the spine. Release and relax.

    D. Continue the same if required also taking the rotation the anti-clockwise way.
  • Palm Tree Pose Variation Elbows (Urdhva Hastasana Variation Elbows)
    A. From Mountain Pose:
    Inhale - raise the arms above the shoulders.
    Exhale - interlock them at the elbows.
    Inhale - stretch the shoulders and arms upwards
    Exhale - extend from the base of the spine.
    Inhale/Exhale - to stay in Palm Tree Pose Variation Elbows for about 6 breaths.
    Inhale/exhale - release
    Inhale/Exhale - to repeat interlocking the opposite way and hold for 6 breaths.

    B. A great stretch to the upper body that helps with the elongation of the spine. Thus, this stretch is from the base of the spine, that can be useful for releasing tensions and stress.

    C. With the upper body stretch students become aware of the elongation of the spine building the connections to help heal with issues related with the spine.

    D. Care though should be taken, to avoid overstretching of the spine.
  • Palm Tree Pose Side Bend Variation Elbows (Parsva Bhanga Variation Elbows)
    A. From Mountain Pose:
    Inhale - raise the arms above the shoulders
    Exhale - interlock them at the elbows.
    Inhale - take the toros towards the right, moving gently in a side bend from the middle back.
    Exhale - stretch holding the elbows in a lock.
    Inhale/Exhale - remain in Palm Tree Pose Side Bend Variation Elbows for about 6 breaths.
    Inhale/Exhale - release coming to the center.
    Inhale/Exhale - repeat with the other side taking the side bend towards the left.
    Inhale/Exhale - stay for 6 breaths.
    Inhale/Exhale - release and relax

    B. Side bends also help with the elongation of the spine, but in case of herniated disc and spondylolisthesis, deep side bends while standing should be avoided during the recovery stage.

    C. Focus on the breathing as you feel the stretch at the sides of middle back and upper back. Extend from the hips as you go towards the side with the torso.
  • Standing Side Stretch Pose Legs Crossed
    A. From Mountain Pose:
    Inhale - cross the legs at the thighs (left over right) and raise the arms up.
    Exhale - bend the torso towards the left and hold the arms at the wrists in a lock.
    Inhale - bend deep stretching the left arm.
    Exhale - stretch from the hips taking the torso towards the left.
    Inhale/Exhale - stay for 6 breaths in Standing Side Stretch Pose Legs Crossed.
    Inhale/Exhale - release and relax
    Inhale/Exhale - repeat with the other side, cross the right leg over the left leg and bend towards the left side.
    Inhale/Exhale - stay for 6 breaths.
    Inhale/Exhale - release and relax.

    B. The crossing of the legs helps to reduce overstretching at the base of the spine and also acts as a support for balance.
  • Circle Of Joy Standing Flow
    A. From Mountain Pose:
    Inhale - bring the hands at the chest
    Exhale - stretch the arms out in front flexing the neck
    Inhale - raise the arms up with interlocked fingers.
    Exhale - stretch the arms above the shoulders, palms facing up.
    Inhale - release and stretch the arms behind interlocking fingers.
    Exhale - stretch the shoulders and arms behind
    Inhale - open the arm out at shoulder level
    Exhale - stretch the arms in front locking the chin.
    Inhale/Exhale - repeat Circle Of Joy Standing Flow 2 more times.

    B. A great upper body warm up flow that helps to improve breathing. Extending and stretching the spine with the movements of the arms and shoulders is essential to support the lower spine. It also reduces the stress and tensions accumulated keeping the body and mind calm and relaxed.
  • 7.

    The FIRST STAGE - Chair Yoga for students at the recovery stage to help with the healing process

    The idea here with these yoga poses is to improve flexibility of the muscles that could have remained stiff during the rest period.

    These poses will help to increase blood circulation at the base of the spine all along to the cervical spine ensuring the entire spine is kept active and supple but without overstretching.

    These poses are done to improve the core muscles that will help with the strengthening of the back and the hips.

    Practice these poses as per the body comfort and don't hesitate to stop if pain persists or irritation of any nerve is noticed.
  • Chair Mountain Pose (Chair Tadasana)
    A. Begin the sequence with connecting of the breath.

    B. Seated on a chair, press the feet firm on the floor and extend the spine to get comfortable.

    C. Close your eyes, place the hands on the knees and stay relaxed breathing slow, deep and full.

    D. Sit to breath for about 12 breaths going slow with a deep smile on your face.

    E. Stay positive, smiling with each inhalation filling the body with energy. Exhale completely, to throw the antioxidants to help in improving the immune system.

    F. You could support the back with a bolster to keep the spine comfortable.
  • View all 33 yoga poses with cues. Sign-up for free to Tummee.com yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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