Yoga for the Back

The package contains a talk with an introductory class and eight yoga classes.

We strengthen the muscles along the spine, move in its six fundamental directions, rotate around its axis, breathe along the back and practise exercises for scoliosis, kyphosis and lordosis and for recovery after a herniated disc. Naturally, these conditions also require other exercises, but yoga offers useful tools. Directing attention in a particular way and moving with gentleness can work wonders.

The spine is our “electrical energy line” because information from the nervous system, which carries a great deal of energy, travels through it. We therefore regard it as the central energetic channel, known in yoga as Sushumna. When we work with this channel intentionally, we directly influence the nervous system. This month, we regulate our inner current and relax through Yoga Nidra, yogic sleep for deep peace and better rest.

Themes covered:

• the spine as the axis of the present moment
• strengthening the back muscles
• directions of spinal movement
• yoga for back pain
• targeted exercises for the back
• breath along the spine
• yoga for better sleep
• Yoga Nidra

The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.

INTRODUCTORY TALK AND YOGA CLASS ON THE THEME

Good morning, my spine! We explore the fundamentals of spinal anatomy so that we can enter it with attention and understand that it consists of small joints stacked one upon another. This helps us understand the directions of movement we will practise during the month of online yoga. This important channel protects the central nervous system, holds us upright and establishes the axis of our somatic mindfulness : I feel that I am here.

1. UPRIGHT WITHOUT EFFORT

The spine is the column that holds us upright energetically, physically and mentally. Through yoga, we develop an upright, open posture by strengthening the deep muscles that support it. More than merely standing upright, we do so without effort. This matters because alertness and presence are then always available within the body, and our way of being becomes mindful naturally and without effort. We explore breath along the back and the directions of spinal movement through several asanas.

2. INTEGRITY

Our inner integrity is both the body’s strength and a moral axis. We begin lying down, becoming aware of the spine’s length and abdominal breathing. We move through asanas that align and strengthen it from both the abdominal and back body. During the class, we calmly feel the body and finally return to where we began. We connect with the pillar of strength within and contemplate the determination to remain a healthy, spacious mindfulness for every state that reaches us.

3. PLAYFUL BACK

We draw attention inwards and begin from the feeling, “ah, here I am”. I choose where to invest my energy, but I begin with myself. I do not scatter attention; I always return home, to myself. I can then distribute and focus energy wisely, relating to what is outside from within and investing where it is needed and useful. We practise twists with pulses and several inversions so that the spine can unload and decompress, then receive a playful massage through twists..

4. A NEST FOR THE HEART

If the spine is our axis of the present moment, the ribcage is a nest for the heart, our point of greatest presence. Today, we emphasise the upper back, including the shoulders and neck. We explore several arm directions that thoroughly mobilise the shoulders and the area between the shoulder blades, including the trapezius. We also practise asanas that strengthen the shoulders and draw the shoulder blades together, building the upper back muscles.

5. SAFETY IS WITHIN ME

The spine is an axis of peace and stability. Today, we immerse ourselves in this aspect of the western side of the body; in yoga philosophy, the front is east and the back is west. We breathe along the back and smooth it with the presence of breath. We move through several fundamental asanas and revisit the directions of spinal movement for mobility. The class feels like an extended warm-up with several moments of stability, all familiar and homely.

6. STABILISATION

The abdominal wall stabilises the back, while strength exercises for the core benefit the entire body. If your abdominal muscles feel pleasantly sore after class, it means you made an effort. Naturally, we can choose to take an easier route, but the instructions are precise enough to activate the abdominal muscles, particularly with movement on the exhalation. You will see this principle throughout the class. We practise several Planks and Dolphin Planks,several small-amplitude pulses that target the abdomen, a few stable asanas and, naturally, abdominal exercises on the floor: a recipe for happiness.

7. SETTLING INTO THE BASE

Today’s theme is the hips. We mobilise and “open” them, meaning that we work on external rotation. This softens the tissues connecting the legs and pelvis, where much can become contracted and tense. Mobile hips also allow the spine to settle into a healthy position and rise effortlessly from its base. When opening the hips, we seek a comfortable balance in which they allow us to enter without struggle or pain.

8. HEALTHY SUPPORT

Today’s class revisits the principles practised throughout the month: breath along the back, directions of spinal movement, stabilisation, mobility and decompression. At the end, we complete a set of exercises specifically for the back muscles. These yoga asanas are also used in physiotherapy for many spinal conditions. Lifting backwards from the floor is naturally difficult, but it is highly beneficial, so do not become discouraged. In Shavasana, we relax as though sinking into warm hands placed beneath the pelvis, chest and back of the head.