Yoga for a Healthy Lower Back (64 page)

Grow and Progress

Abdominal Lock

Uddiyana Bandha

Reclining Leg Circles

Urdhva Prasarita Padasana Variation 2

Leg-Lifts Cycle

Urdhva Prasarita Padasana Vinyasa

Step 1: One-Leg Lift (with Other Leg Bent)

Step 2: One-Leg Lift (with Other Leg Straight)

Step 3: Two-Legs Lift (with Knees Bent)

Step 4: Two-Legs Lift (with Straight Legs)

 

One-Legged Downward-Facing Dog Pose

Eka Pada Adho Mukha Svanasana

Boat-Pose Cycle

Paripurna Navasana Vinyasa

Step 1: Grounded Bent-Knee Pose

Step 2: One-Legged Grounded Bent-Knee Pose

Step 3: Bent-Knee Balance

Step 4: One-Legged Supported Boat Pose

Step 5: Two-Legged Supported Boat Pose

Step 6: Full Boat Pose

Full Boat Pose, Partner Variation

 

Half Boat Pose

Ardha Navasana

Supported Bent-Knee Twist,

 

Child's Pose, and Deep Relaxation

Jathara Parivartanasana Variation 3, Balasana, and Shavasana Variation 4

Practice for a Healthy Middle Back, Upper Back, and Neck

Seated Neck-Stretch Sequence

Side Neck Stretch

Back Neck Stretch

Front and Side Neck Stretch

Chair Pose

Shoulder/Side Trunk Stretch

Supported Chair Pose

Full Chair Pose

Utkatasana

Eagle Pose

Garudasana

Revolved Lunge Pose

Parivrtta Anjaneyasana

Revolved Triangle Pose

Parivrtta Trikonasana

Bow Pose Flow

Active Lying Down

Half Bow Pose

Full Bow Pose

Dhanurasana

Camel Pose

Supported Camel Pose

Full Camel Pose

Ushtrasana

Bharadvaja's Twist

Bharadvajasana I

Child's Pose

Balasana

Deep Relaxation: Find Your Inner Essence

Shavasana Variation 1

Grow and Progress

Chin Lock

Jalandhara Bandha

Revolved Side-Angle Pose

Parivrtta Parshvakonasana Variation

Revolved Half-Moon Pose

Parivrtta Ardha Chandrasana

Wheel (Upward Bow) Pose

Urdhva Dhanurasana

Child's Pose and Deep Relaxation

Balasana and Shavasana Variation 1