Yoga for a Healthy Lower Back (47 page)

  1.  Passive Chest Opener (a) or Supported Upper Back Stretch with Three-Part Breath (b)

  2.  Reclining Bound Angle Pose with Ocean Breath, breath retention, and elongated exhalation

  3.  
Neck Meditation

  4.  
Sacral Circles

  5.  Reclining Hip Twist

  6.  Big Hip Circles

  7.  Cow-Pose (a) and Child's-Pose (b) Flow

  8.  Downward-Facing Dog Pose (a), or Extended Puppy Pose (b) and Side Puppy Pose

  9.  Eagle Pose

10.  Standing Forward Bend

11.  Restorative Twist Pose

12.  Restorative Cleanser Pose

1A (FIG. 6.1)

1B (FIG. 6.2)

2 (FIG. 2.17)

5 (FIG. 2.21)

6 (FIG. 2.4)

7A (FIG. 2.3)

7B (Fig. 2.18)

8A (Fig. 4.6)

8B (Fig. 4.5)

9 (Fig. 6.9)

10 (Fig. 3.20)

11 (Fig. 3.22)

12 (Fig. 4.16)

Activating Sequence for Fatigue

Sometimes you don't need to calm down, you need to wake up! Fatigue can be just as sabotaging to a healthy body as stress, and these poses are meant to bring mindful, prana-filled activity back into your body and mind. You will start with three breath practices to rekindle and rebuild your energy. Gentle stretches will reawaken your sacrum, hips, and lower back, opening them so that blood and energy can flow easily again, replenishing your whole body. Finally, strengthening poses will remind your body of its stamina and power, encouraging it to reconnect with its tremendous stores of energy and vitality.