Do you ever find yourself feeling slouchy?
Lately my lower back has been giving me some soreness and discomfort, largely in part because I've been lazy about sitting up straight.
For those of you who can relate, I've got a few yoga postures to share which have helped me build strength in my spine. I'd imagine many of you readers suffer from the American 'dream' of sitting in front of a computer screen or steering wheel for hours at a time, and I'm hopeful that these may help you find some relief :)
First things first, though: keep in mind that your spine needs time to build strength. You shouldn't rush when it comes to backbends or forward compressions. Meet your edge with compassion and your body will thank you.
Photo via Bandha Yoga, an amazing series of books on the anatomy of yoga.
Locust pose is a simple foundational pose. Start gently, and think about arching your spine with a balanced curve that is even throughout. Even if you only raise your head and feet a few inches from the floor, you will feel the benefits: you gain energy, you release tension, you straighten out your spine, and you may even help yourself let go of some negative emotions or thoughts.
Remember to connect with your breath. Find a space where you can fill the pose, while also breathing deeply, evenly, and peacefully.
Eventually you can push up into full cobra as well, and feel the length throughout your spine.
I find it helpful to balance out a backbend with a restful, forward-arching pose like Child's pose. In Bikram, this is why we follow Half Moon with Hands to Feet, and Camel pose with Rabbit. Uniformity and smoothness on both sides help you build strength and flexibility in balance with each other.
As you progress slowly, you may even find there is a day where you can push into a more advanced posture such as Full Wheel. Recently, I discovered my love for this pose as it helps me experience a deep sense of stability, openness, and peace in my spine and throughout my body.
There is something wonderful about being deeply rooted in the hands and feet, yet effortlessly reaching upward through the torso and the heart.
It took me a while to overcome the fear of entering this pose -- resisting the gravity that so often defines my movement -- but for that reason, I now find it's an especially freeing posture to do.
When we move slowly and release fear in small steps, we can move on.
This week, yogis, I challenge you to live confidently in your yoga. Let it build compassion in your heart for others. Give yourself the chance to move gracefully, deliberately. Enjoy the movements your spine is meant to make -- easy, fluid, delicate motions that will ease you into comfort and harmony with those around you and within yourself.
Be unafraid to ask your loved ones and your yoga community to support you in your search for a healthy spine. And on the days when, like me, you want to rush ahead and push through pain... or force yourself into a posture you wish you could do (or used to be able to)... remember to breathe deeply. Take a moment.
You'll get there. And for now, be where you are today :)
Want another idea for a quick five-minute yoga routine to help relieve pain in your lower back? Check out this lovely Maya Fiennes video. Namaste!
