Back to Bliss
A sequence for back pain relief • 50 to 65 minutes
- 2 bolsters (or make 2 from 4 rolled blankets or 2 large pillows)
- 2 blocks (or large hardcover books)
- Square eighth-fold blanket
- 2 long eighth-fold blankets
- Supported Child’s Pose
- Simple Supported Side Bend
- Gentle Open Twist
- Seated Half Butterfly
- Supported Pigeon
- Supported Heart Pose with Legs over a Bolster
- This is intended to be a general sequence to alleviate nonspecific back pain. If any of the poses worsen your symptoms, skip them.
- For sciatic pain, use theSciatica S.O.S. sequence.
- Stretches muscles that can contribute to back pain when stiff.
- Gently moves your spine to relieve pressure and maintain mobility.
- Helps reduce the risk of incapacity from back pain.
Seated Half Butterfly
Supported Heart Pose with Legs over a Bolster
Supported Child’s Pose
Simple Supported Side Bend
Gentle Open Twist
- . Begin with 5 to 8 minutes in Supported Child’s Pose .
- . Press up to your hands and knees, set the blocks aside, and turn the bolster so it’s horizontal across your mat. Sit on your right hip with your thigh running along the edge of the bolster. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes. Leave the bolster where it is and turn yourself around to repeat the pose on the other side.
- . After you’ve completed both sides, press yourself up and exchange the bolster for 2 stacked long eighth-fold blankets. Guide yourself into Gentle Open Twist for 3 to 5 minutes. Leave your props as they are and turn yourself around to repeat the pose on the other side.
- . After completing both sides, press yourself up to sitting and arrange your bolster on a block for Seated Half Butterfly . You may choose to sit on the edge of your stacked blankets. Guide yourself through 5 minutes on each side.
- . After you’ve completed both sides, remove the block from under the bolster then move to your hands and knees facing the bolster, 3 to 5 minutes in Supported Pigeon .
- . After you’ve completed both sides, press yourself up and prop the bolster up on 2 blocks in preparation for Supported Heart Pose with Legs Over a Bolster . Come to a sitting position facing away from the bolster so the narrow end is touching the base of your spine. Place your legs over the second bolster and lie on the bolster behind you. Stay here for up to 20 minutes to complete your practice.
Enhance this sequence by finishing with Seated Meditation Pose using any of the meditation practices outlined in Chapter 8.
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