Yoga Instructor + Yoga Therapist in London
  • What is Yoga
  • Yoga Classes
    • Online Class Booking
  • Yoga Therapy
    • Sessions and Case Studies
  • About
  • Updates
  • Blog

Salabhasana & The lower back

2/5/2021

0 Comments

 
The lower back’s often forgotten when strengthening the core muscles, quite simply because, it’s seldom within our view & there aren’t obvious visual results to motivate a person to put effort in the area.
But many of us have probably experienced some form of lower back ache, perhaps for sitting too long or leaning over for a period... and these pains can be debilitating and frustrating.
At those moments, the body feels like it’s crying for a massage. Stretching may bring relief indeed but it’s often temporary. When we put ourselves in that position again, these aches return.
So what can we do to help?
1. Become more aware of our posture! How we hold ourselves & notice the positions that tend to aggravate & take preventive measures.
2. Strengthen the area!! This may seem obvious but it’s rarely the solution a person thinks of. Use muscular support to alleviate some of the load on the lower back. I come across so many people who have no lack of ideas on how to strengthen their frontal abdominals but when I ask them what they do for their lower backs, I get a blank stare. It’s telling if they even exercise the area.
Salabhasana is a relatively accessible pose for most as you’re only working against your body weight.
Picture
Method:
1. Start by lying on the front with legs extended
2. There are several options for the arms...
- arms by the side of body
- arms extended to the front
- arms by the side of head (as pictured)
3. There are several options for the legs too but the common ones are...
- feet together
- feet hip width apart
4. Different placements have different effects on the body
5. Inhale > engage core & lift knees, chest, shoulders, elbows & palms
6. Exhale > lower back down
Notes:
*the tendency is to pull up from the neck to lift as it feels like we’re going higher; relax the neck & focus on lifting from the chest
**the higher you lift ≠ the stronger the pose. At some point, you’re impinging on the back; instead a slight lift & lengthening in opposite directions (refer to arrows in photo) will activate the muscles across the back sufficiently
0 Comments



Leave a Reply.

    Hongyi the yogi

    Full-time yoga teacher & trainee yoga therapist in London. Eager to share, eager to learn!
    Lover of animals with 2 beautiful Feline blue siblings, Percy & Lily. 
    Enjoys fuss-free, honest cooking, food & conversations. 

    Archives

    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • What is Yoga
  • Yoga Classes
    • Online Class Booking
  • Yoga Therapy
    • Sessions and Case Studies
  • About
  • Updates
  • Blog