Yoga for a Healthy Lower Back (57 page)

8 (FIG. 2.12)

9 (FIG. 4.11)

10 (FIG. 4.20)

11 (FIG. 3.15)

12 (FIG. 2.17)

Practice for Arthritis, Spinal Stenosis, and Spondylolisthesis

Arthritis, spinal stenosis, and spondylolisthesis are three conditions in which the ability of the spinal joints to move is restricted for one reason or another. In arthritis, inflammation is the culprit. Spinal stenosis is a narrowing of the spinal column, often caused by arthritis in the spine.
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And spondylolisthesis is a condition in which lower-back vertebrae slip out of alignment in such a way that bone sits directly next to bone.
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The goal in treating these conditions with yoga—like the sequence below—is to calm inflammation, open the joints, and encourage proper blood and fluid flow in order to allow more comfortable movement in the area.

  1.  Deep Relaxation Variation 1

•  Provides therapeutic, mindful rest for your lower back

•  Balances your emotions in order to help cope with chronic pain

  2.  Pelvic Tilt

•  Massages and gently elongates the lower back muscles

•  Increases lower back flexibility

  3.  
Sacral Circles

•  Releases tight sacral joints and an overarched lumbar spine

  4.  Happy Baby Pose

•  Elongates the myofascia of the lower back

•  Spreads and massages your sacral joints

  5.  Reclining Sacral-Balancing Pose

•  Elongates lower back myofascia

•  Creates traction for lumbar spine

  6.  Cat (a) / Cow (b) Cycle

•  Brings your spine into a gentle upward arch without the risk of strain or overexertion

•  Increases the disk space between the front of each vertebra

•  Provides a moment of therapeutic rest

7.  Table-Balance Tuck Pose

•  Elongates and massages your lower back muscles

•  Strengthens your abdominal core, which counteracts overarching of the lower back and supports the natural curvature of your lumbar spine

  8.  Resting Swan Pose

•  Broadens your sacrum

•  Releases tightness in your hip and lower back muscles

  9.  
Standing Sacral Meditation

•  Gently massages, soothes, and loosens lower back myofascia

•  Increases range of motion in the lower back

10.  Dangling Down-Dog Pose

•  Releases tightness in your lower back and elongates lower back musculature

•  Relieves gravitational pressure on sacral and lumbar vertebrae

•  Calms and quiets your mind

11.  Decompressing Forward Bend

•  Elongates and releases tightness in all the muscles of the back body

•  Soothing and relaxing for lower back musculature

12.  Child's Pose

•  Provides therapeutic rest for your spine, and quiet for your mind, both of which will help you cope with chronic pain

•  Practice with folded blankets or bolster lengthwise under your torso to completely rest your lower back

1 (FIG. 2.20)

2 (FIG. 2.1)

4 (FIG. 3.3)

5 (FIG. 3.6)

6A (FIG. 2.2)

6B (FIG. 2.3)

7 (FIG. 5.1)