Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Many times students complain about back pain that hinders their day-to-day activities. If back pain is not managed appropriately, it can increase in severity resulting in absence from work or even confine to bed rest.
The following Yoga Sequence for Back Pain helps with gradually opening and strengthening the muscles around the lower back and hips. The yoga sequence starts with supine yoga poses and ends with standing yoga poses to help give support to the back in the beginning and gradually move without support.
While opening the back, this yoga sequence also prepares the students for far more intense yoga poses to help them further strengthen their lower back muscles and gain more confidence.
Yoga Sequence for Back Pain - Beginner Yoga Sequence for Lower Back Aches and Stiffness: Yoga Poses, Cues, Steps, and Breathing instructions
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A. After releasing from Setubandha Sarvangasana, stretch the legs out in front of you and relax for a few breaths.
B. Stretch the arms out and expand the body pulling the legs downwards and neck and head upwards and repeat this for three breaths.
C. Inhale and place the palms close to your shoulders near your ears with fingers pointed inwards and wrist point outwards with elbows bent. Exhale completely here.
D. With another inhalation raise the shoulders, neck and entire back from the floor pressing the palms on the floor and place the crown of the head on the floor bringing the chin up and creating a back bend with the neck. Exhale once in the pose.
E. Breath keeping in mind the middle back and the shoulders, and take the pose up to 6 breaths if possible else release when uncomfortable. Remain placing the arms on the thighs or on the floor close to your hip with elbows bend.
F. To release, inhale and exhale lifting the head off the floor and place it carefully releasing the shoulders and relax.