Contraindications: Those with acute back pain or herniated discs should not practice these positions unless permission from their primary medical doctor has been received. Prenatal students should not practice these positions or any positions that are performed on the back, which could impede circulation to the fetus.
This brief series of postures (asanas) can be added as an addendum to last week's "Hand-to-Foot" stretches. I've discovered that much of my lower back pain originates in tight connective tissue at the hip joints. With years of teaching and personal experience I've found these relaxing stretches to be helpful in isolating tight areas that may be pinching nerves while releasing tension to create greater range of motion in the hip rotators.
Just as last week's sequence, begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.Those with acute back pain or herniated discs should practice these positions only with permission from their primary medical doctor. Prenatal students should not practice these positions or any positions that are performed flat on the back for any extended period of time.
This brief series of postures (asanas) can be added as an addendum to last week's "Hand-to-Foot" stretches. I've discovered that much of my lower back pain originates in tight connective tissue at the hip joints. With years of teaching and personal experience I've found these relaxing stretches to be helpful in isolating tight areas that may be pinching nerves while releasing tension to create greater range of motion in the hip rotators.
Just as last week's sequence, begin on the back with the sacrum (the flat, triangular-shaped bone just above the tail bone) pressing into a hard surface that is padded lightly with a thin blanket, towel or sticky mat. A bed mattress does not provide sufficient support for the spine, so "bed yoga" (as my sweet 86 year-old mother calls her exercise) can only be effective if the mattress is extremely firm.Those with acute back pain or herniated discs should practice these positions only with permission from their primary medical doctor. Prenatal students should not practice these positions or any positions that are performed flat on the back for any extended period of time.
- Physically---Instead of switching sides to the left "Hand-to-Foot," continue to hold the right foot with the right hand (or a strap wrapped around the ball of the foot) and mindfully rotate the toes of the right foot toward the right side of the torso to open the right hip externally (away from center.) While the left leg is extended straight out of the hip (no rotation) with the heel and the back of the engaged knee pressing into the floor, the right leg continues to extend toward the floor on the right. With each inhalation gently move to a new "edge"---the place of maximum resistance before pain is experienced---but not so far that the left hip lifts off of the floor. Remain in this external hip rotation for a minimum of 3-5 deep cycles of breath, releasing any perceived tension at the end of each exhalation.
Move into the "Half Happy Baby" Pose on the right with an exhalation by gently bending the right knee toward the right shoulder while drawing the knee down and well outside of the right rib cage. Remain in this gentle hip-opening posture for 3-5 breaths with the right shin perpendicular to the floor, continuing to release any tension that is discovered along the back of the right hip and thigh.
Transition to the "Eye-of-the-Needle" Pose (Sucirandhasana in Sanskrit) by exhaling the left knee in toward the chest as the right outer ankle is released onto the left thigh just above the left knee. Be aware of keeping the right foot in a flexed position to protect the right knee joint. While inhaling broaden across the collar bones and reach the right hand through the "Eye of the Needle" in order to clasp the left hand over the left shin. Level the pelvic basin in a neutral position by continuing to press the sacrum flat against the floor as the left knee is drawn gently toward the left shoulder during exhalations. Be careful of using too much effort in the clasped hands over the shin bone instead of initiating the action from within. Over time---that means at least 5-10 deep and thorough breaths during regular times set aside for practice---the range of motion in the external hip rotators will begin to expand and relax, along with the tension in the deepest lower back muscles.
Repeat the sequence on the left side by moving from the "Hand-to-Foot" stretch to "Half Happy Baby" and then to "Eye-of-the-Needle" hip openers by reaching under the ball of the left foot while the left leg is bent. Exhale the right leg straight while straightening and lowering it onto the floor with a flexed foot. Never rush the transitions by anxiously moving into the next position without awareness! Press the sacrum and tail bone away from the heart (to keep the navel and pelvic bone level) while straightening the left leg and rotating the toes of the flexed left foot toward the left. Use the left hand or a strap on the ball of the left foot to gently and mindfully draw the left leg into external rotation (away from center) until the right hip begins to lift. Continue through the sequence as instructed, but reversing sides to open the left hip externally.
When both hips have been opened and released, ease into "Corpse Pose" (savasana) for a minimum of five minutes, as described at the end of the "Abdominal Strengthening" series that was posted the second week of January.
(Isaiah 26:3-4, KJV)
Transition to the "Eye-of-the-Needle" Pose (Sucirandhasana in Sanskrit) by exhaling the left knee in toward the chest as the right outer ankle is released onto the left thigh just above the left knee. Be aware of keeping the right foot in a flexed position to protect the right knee joint. While inhaling broaden across the collar bones and reach the right hand through the "Eye of the Needle" in order to clasp the left hand over the left shin. Level the pelvic basin in a neutral position by continuing to press the sacrum flat against the floor as the left knee is drawn gently toward the left shoulder during exhalations. Be careful of using too much effort in the clasped hands over the shin bone instead of initiating the action from within. Over time---that means at least 5-10 deep and thorough breaths during regular times set aside for practice---the range of motion in the external hip rotators will begin to expand and relax, along with the tension in the deepest lower back muscles.
Repeat the sequence on the left side by moving from the "Hand-to-Foot" stretch to "Half Happy Baby" and then to "Eye-of-the-Needle" hip openers by reaching under the ball of the left foot while the left leg is bent. Exhale the right leg straight while straightening and lowering it onto the floor with a flexed foot. Never rush the transitions by anxiously moving into the next position without awareness! Press the sacrum and tail bone away from the heart (to keep the navel and pelvic bone level) while straightening the left leg and rotating the toes of the flexed left foot toward the left. Use the left hand or a strap on the ball of the left foot to gently and mindfully draw the left leg into external rotation (away from center) until the right hip begins to lift. Continue through the sequence as instructed, but reversing sides to open the left hip externally.
When both hips have been opened and released, ease into "Corpse Pose" (savasana) for a minimum of five minutes, as described at the end of the "Abdominal Strengthening" series that was posted the second week of January.
- Mentally---Carefully observe any tension or tightness in the lower back around the sacroiliac joint (the area of connective tissue around the upside-down triangular-shaped bone just above the tail bone) and the muscles that wrap around the back sides of each hip as the postures are performed unilaterally (one side at a time.) Make a mental notation of which side feels the tightest or most uncomfortable, so that you can remain in the hip-opening positions on that side for a longer period, or return to the side that is most uncomfortable to repeat the series of postures. While changing or deepening positions pay close attention to every body sensation. Breathe deeply into the joint resistance, giving the connective tendons and ligaments time to relax and soften. As the body and mind are ceasing to move in time or space---they are becoming "still"---try to become more aware of God's presence in your life. Remember Psalm 46:10a: "Be still, and know that I am God.
- Spiritually---Many scientific studies have been conducted to discover the causes of back pain---too many to cite or footnote in this blog. Unless a specific incident, such as a car accident or lifting improperly, caused the initial pain, most back pain is the direct result of holding tension in the body without knowing how to release those "uptight" feelings. Yoga as a physical and mental discipline can be very helpful in cultivating the awareness to discover exactly where the pain or discomfort originates, and can provide the physical means to massage the tight areas. However, unless the spiritual dimension is added to reveal the underlying causes of the tension, the cycle of pain will continue and even become chronic. Please pray that God's Holy Spirit will reveal both the external and internal circumstances that create your discomfort so that you can begin to make changes. Clearly we can't commit to changing something that we aren't aware is a problem.
(Isaiah 26:3-4, KJV)
