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Transcript of The Yoga for Back Pain Toolkit Lite
Written by Joy Anderson
Photographs by Paul Ridgeway
Production by Net Intelect
The Yoga For Back Pain Toolkit‘Lite’
2 of 38© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
The Yoga for Back Pain Toolkit ‘Lite’Is written and created by Joy Anderson 2010
Photographs by Paul Ridgway
Typesetting and design Mark Foster& Tugrul Olcer Illustrations by Halil Yildrimand Mark Foster
© 2010 ~ Yoga for Back Toolkit ‘Lite’ ~ Joy Anderson.Worldwide Rights Reserved.
This manual and guide is part of the Yoga for Back Pain Toolkit and must not be duplicated or distributed without the express permission of Joy Anderson.
The Yoga For Backpain Toolkit ‘Lite’
1 of 38
Copyright
The author and publisher of this book, and the accompanying materials which constitute the toolkit, have used their best endeavours in preparing this information. The author and publisher do not warrant the performance or effectiveness of the websites listed in this information, nor can they warrant the applicability of any of the material to an individual circumstance.
All the links are provided for the purposes of information only and are not warranted for content or accuracy, either for implied or explicit purposes.
The manual contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited and legal action will always be sought.
Distribution and/or Redistribution Rights
There are no redistribution rights available for this eBook or Toolkit. The material is only available from YogaforBackPain.com
Disclaimer
As with embarking on any new exercise program you are strongly advised to consult with your doctor. Whereas the Yoga for Back Pain Toolkit has helped numerous people to recover, it is not a guaranteed cure. However, most people who follow the program accurately will experience a greater sense of wellbeing.
The Yoga For Backpain Toolkit ‘Lite’
2 of 38
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 3 of 38
Lesson 4 Make time for yoga Page 24 Lying Twists Page 26Furher Information Page 27
Lesson 5 Inspiration Page 29Relaxation Page 33About the Toolkit Page 34 The Yoga for Backpain Toolkit Page 38
Survey Page 39
Contents
Yoga for Back Pain Toolkit ‘Lite’ Testimonial Page 4
Lesson 1 Motivation Page 6Surrender Pose Page 9 Further Information Page 10
Lesson 2 Not Bedrest Page 11Posture 2: Hug Yourself Page 13Further information Page 14 Lesson 3 About Joy’s Teachers Page 15Child’s Pose Page 22Further Information Page 23
Contents
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
4 of 39 TestimonialToolkit ‘Lite’
Testimonial Testimonial
ROB HEWIT, SOUTH AFRICA
ROB I just wanted to compliment you on your writing skills.
Your lessons have really impressed me, simple clear, intuitive and
inspiring. I think it’s one thing teaching a class with all the
non-verbal cues available, but to put this into words, to be used
cold by a million different types of students - now that takes a
different type of skill!
I’m glad i met you now before you get too famous and won’t
have time for one on one e-tuition. By the way, I really like
the bit about starting small with ten minutes and allowing it to
develop into more; that’s such good advice and I believe it’s
something that will work for most people. I think your approach
is intelligent.
Rob Hewit, South Africa
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 5 of 39 TestimonialToolkit ‘Lite’
TestimonialTestimonial
Anyway, I started my 5.00 am routine this morning. I love
Vanda’s quote
‘The gift of transformation for anyone that chooses to step on
to their mat and begin listening to their own song ……’
JOY I’m so happy you’re enjoying your healing journey. Your
feedback has made all the hard work worthwhile.
Lesson 1
Joy Anderson
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
6 of 39 Lesson 1Toolkit ‘Lite’
Lesson 1 Motivation
Lesson 1
You’ve requested this The Yoga for Back Pain ‘Lite’ because you
either have a back problem or you have a friend, relative or
loved one who is suffering and you want to help them. Anyone
who has had back pain, whether short or long term, will know
that it can affect every level of your life and, before you know it,
you’ve adapted your life around your back problem.
Often we are not aware how we change our lives to
accommodate pain - it can be quite insidious and can sneak up on
you without you even realizing. Sometimes it’s only when you
look back you realize that you’ve given up all kinds of activities
that you love. Maybe it’s walking, gardening, dancing or a sport.
This was what made you feel alive.
‘Often we are not aware of
how we change our lives to
accomodate pain...’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 7 of 39 Lesson 1Toolkit ‘Lite’
MotivationLesson 1
Now you can’t imagine ever doing those activities again. Even
worse, perhaps you’ve had to make a career change, or are unable
to work. Even a simple task, like putting on your shoes can seem
formidable.
By following the Yoga for Back Pain Toolkit you can expect some
of the following changes to occur.
In the Short-Term the following is possible
• Spasmswilldecrease
• Flexibilitywillimprove
• Painwilllessen
Lesson 1
Putting on your shoes can seem formidable
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
8 of 39 Lesson 1Toolkit ‘Lite’
Lesson 1 Motivation
In the Long-Term
• Painwilllessenevenmore
• Withperseverance,thepaindisappears(asinmycase)
• Generalhealthwillimprove
• You’llexperienceimprovedself-esteem,andanincreased
sense of well-being
• Youcanexpecttoresumeamoreactivelifestyle
This is not by any means a quick fix program, but the start of a new
way of life. Anything worth having is definitely worth working for!
So let’s get started
“The journey of a thousand miles begins with a single step”
Lao Tzu
‘This is not by any means a
quick fix program, but the
start of a new way of life’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 9 of 39 Lesson 1Toolkit ‘Lite’
“You have to learn how to listen to your body, going with it
and not against it, avoiding all effort or strain and centring
Posture 1
Surrender Pose | Dwi Pada Pitham
Comment: When exhaling think of drawing the stomach towards the spine without building up tension. Do not use a pillow. You will need a hard base to create some traction in the cervical vertebrae.
Modification 1 If you can’t get on the floor use the bed
1
2
Lie on the floor on your back. Bend the knees so the feet and knees are hip width apart and the soles of the feet are flat on the floor
Check your feet are straight. If your back is misaligned, it s likely the feet will be too straight. Often, they feel straight, when in fact they re crooked
3
4
5
6
7
8
9
10
11
12
13
Place a telephone book or something similar under the head. The book needs to rest at the nape of the neck so the head is on the book and the neck is off
Spread the toes and press the feet into the floor
Place your hands over the stomach, expand the stomach on inhaling and contract the stomach on exhaling
Think about the rhythm of the breath
The breath enters slowly, and increases at the top of the breath
The breath leaves slowly, and increases at the end of the breath
Acknowledge a slight pause at the top of the breath, and a slight pause at the end of the breath
At the end of each breath, relax the curve of the lower back into the floor by contracting the stomach more
Observe the ebb and flow of the breath like waves of the sea
Imagine you are watching yourself breathe
As the posture says, surrender yourself to the floor
Work on this posture for 10 minutes a day.
Posture 1 Click for voice
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
10 of 39 Lesson 1Toolkit ‘Lite’
Lesson 1 Further Information
your attention on that very delicate point, the back of the
waist (where the spine moves in two opposite directions). You
will be amazed to discover that, if you are kind to your body,
it will respond in an incredible way.”
Vanda Scaravelli
If you practise this breathing regularly, you will already be ahead
by the time you get your Toolkit. When this breathing technique
is combined with the postures, you can make some very powerful
changes in your body.
Lesson 2
‘When this breathing
technique is combined with
the postures, you can make
some powerful changes in
your body’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 11 of 39 Lesson 2Toolkit ‘Lite’
Lesson 2 Not Bedrest!
Welcome to lesson two. Do you remember in lesson one I talked
about how a back problem can impact on your life? In this lesson
I’m going to share with you how it impacted on mine. I’m also
going to show you how I turned it round and ended up with a
new vocation. I am really proud of how I not only turned my
injury into something positive for myself, but also went on to help
so many people in similar situations.
When I first injured my back I thought it would get better on
its own - but, sadly, it didn’t. The only solutions my doctor
could offer me were bed rest, pain killers, surgery and cortisone
injections into my spine. I was only 30, at the peak of my fitness,
and well-known for my fitness classes in my London community.
A back problem can impact on your life
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Lesson 2
Suddenly I was unable to work, and before long, I’d spent all my
savings going to the osteopath, having massages and a plethora
of other treatments. Eventually I had to cancel my very popular
fitness classes, and money was now tighter than ever. I kept hoping
the osteopath would make me better, and the treatments helped
enormously, however, I found for the most part, the treatments
would only give me temporary relief, and the pain would soon
return. As you read in the previous lesson, I found Scaravelli Yoga,
and thus began my healing journey.
Your Lesson for Today
• StartwithSurrender Pose
• Afterabout10minutes,moveintoPosture 2
Not Bedrest!
‘I found for the most part,
the treatments would only
give me temporary relief,
and the pain would soon
return’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 13 of 39 Lesson 2Toolkit ‘Lite’
Posture 2 Hug Yourself | we all need a hug!
Modification 1
Comment: When the breath expands the stomach, the knees automatically release. As you exhale, the movement of contracting the stomach allows the legs to fold in deeper and the spine lengthens.
Modification 1
Modification 2
Place a belt behind the knees and draw them into the chest Arms under knees
1234
5
Draw knees into chestHug knees to chest. As you inhale, release the knees slightlyAs you exhale, draw knees towards the chestAim to take the thighs to the chest, the chin towards the chest and keep the neck long. Feel the spine lengthenRemember to expand the stomach as you inhale, and contract as you exhale
Modification 2
Click for voice
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 2 Further Information
In lesson three I’m going to talk about technique, and the wave of
the breath. You can liken the wave of the breath to the waves of the
sea. I will also be offering some background information about my
teachers, to whom I give thanks for giving my life back.
The Yoga for Back Pain Toolkit has 60 postures with modifications for
all levels; this step-by-step program will guide you as you move into
a pain free life.
You can liken the wave of the breath
to the wave of the sea.
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
15 of 39 Lesson 3Toolkit ‘Lite’
Lesson 3 About Joy’s Teachers
Lesson 3
Welcome to lesson three. I hope you enjoyed lessons one and two
which talked about how back pain can impact on and spoil the
quality of your life. I also pointed out that with appropriate yoga
exercises, posture, pain and function have a good chance of being
improved and your quality of life can be greatly restored.
Remember this is not a ‘quick-fix’ solution, but the results, when
successful, are long-lasting and permanent. It’s normal to expect
an improvement in function and flexibility before the pain finally
subsides.
In this lesson I’m going to talk about the technique, my teachers and
some background information. While my back was in recovery,
I was very careful and only did yoga in a very slow and precise
‘It’s normal to expect an
improvement in function
and flexibility before the
pain subsides.’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 3 About Joy’s Teachers
way and worked with the guidance of my teachers. This is the
technique I’m going to teach you.
Since my recovery I’ve studied many different styles of yoga
including more energetic practices such as Ashtanga, and was also
a pupil of John Scott, author of TheDefinitiveStep-By-StepGuide
to Dynamic Yoga and The Primary Series. I give thanks to all my
teachers for their support and wisdom. I have learnt something
from each and every one, but the people who set me on the road
to recovery in the early days were a group of talented teachers
who worked closely with Vanda Scaravelli, author of Awakening
the Spine.
Some of the first teachers in the UK to adopt her technique were
Mary Stewart, author of many yoga books including
Yoga for Children and Yoga over Fifty. I was lucky enough to
Joy recommends
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
17 of 39 Lesson 3Toolkit ‘Lite’
Lesson 3 About Joy’s Teachers
model in this book with my niece, Louise. Louise was seven and is
now the mother of twins! How time passes!
John Stirk, osteopath and author of Structural Fitness and Sophy
Hoare, author of many books including a recently published Article
on Vanda and of course, not forgetting, Margaret Stokes and Kathy
Hughes who were my teachers for many years and helped shape
my practice. There were many more amazing teachers, but it’s not
possible to name them all.
Those who were fortunate enough to study under Vanda developed
their own unique style and it was this individuality that Vanda
encouraged her students to bring to their work. Vanda truly was an
inspiration to the world and although, sadly, she is no longer with us,
her influence in the yoga world is now greater than ever. Although
Vanda encouraged all her pupils to develop their own style there was
always one theme running throughout. She would say.
‘Vanda truly was an
inspiration to the world and
although, sadly she is no
longer with us, her influence
in the yoga world is now
greater than ever.’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 3 About Joy’s Teachers
“It is not so much the performance of the exercises that
matters, but rather the way we are doing them. We have
three friends: gravity, breath and wave (connected with the
supple movement of extension along the spine). These three
companions (fused into one) should be constantly with us.”
Vanda Scaravelli
I will explain more about that in the The Yoga for Back Pain Toolkit
One couldn’t help but be impressed upon meeting Vanda. I was
lucky enough to meet her when she was in her nineties.
Her strength, energy and knowledge were formidable. She had
the body of a youth, the strength of a man and the wisdom of the
Buddha.
‘It’s not so much the
performance of the
excercises that matters, but
rather the way we are doing
them.’
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
19 of 39 Lesson 3Toolkit ‘Lite’
Lesson 3 About Joy’s Teachers
I am 5’ 2” and I felt like I towered above her, but her aura seemed to
be bigger than all of us. She had bright, twinkly eyes which looked
into your soul. She exuded love, confidence and knowledge and
meeting her was an awesome experience for anyone who was lucky
enough to spend time with her.
Vanda was still practising yoga until she died in her late nineties but
she hadn’t had an easy journey with yoga. She had a problem with
her spine when she was young, and when it was detected she was
advised to study yoga.
-
Later in life she was convinced that if it wasn’t for yoga she would
have ended up in a wheelchair. Like many people who come to
yoga later in life, she needed healing. In spite of this, she studied
hard and went on to become one of the world’s most highly
acclaimed teachers and her physicality was astonishing.
‘Her strength, energy and
knowledge were formidable.
She had the body of a
youth, the strength on a
man and the wisdom of
Buddha’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 20 of 39 Lesson 3Toolkit ‘Lite’
Lesson 3 About Joy’s Teachers
She studied under BKS Iyengar author of The Path to Holistic
Health and the very famous Light on Yoga and TKV Desikachar
author of Nathamuni’s Yoga Rahasya amongst others. BKS and
Desikachar are two of the most important yoga gurus in India and
their impact on the world has been massive.
Vanda then went on to develop her own style, which was based
ontheteachingsofherGurus.
There was something about the way in which she interpreted
the work that made it a very powerful healing tool, especially
for people working with chronic misalignment of the spine and
trauma.
‘There was something about
the way she interpreted the
work that made it a very
powerful healing tool...’
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 3 About Joy’s Teachers
Please don’t let this information make you feel overwhelmed. You
don’t have to understand the philosophy behind the practice for it to
work. The beauty of the The Yoga for Back Pain Toolkit is everything
will be explained in a very clear user friendly way and you will be
surprised by the simplicity of the work. Like most things in life
simple things are often the best. Nevertheless the teachings are based
on thousands of years of knowledge and are tried and tested.
‘You don’t have to
understand the philosophy
behind the practice
for it to work’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson. 22 of 39 Lesson 3Toolkit ‘Lite’
Posture 3 Child’s Pose | Pranatasana
12345678
Kneel on the feet as in Soft FeetModify posture according to your levelStart to take the head and chest towards the floorMove on the exhaling breath and take several breaths to arriveRest arms by your side, ensuring palms face the celingExpand the abdomen as you inhale and contract as you exhaleEncourage the hips to feel heavyStay for several breaths
Modification 1Modification 2Modification 3
Knees apart and feet apart Knees apart, feet together (very beneficial if pregnant)Place cushions between hips and feet. Rest the head on a large book like a catalogue or telephone directory
Comment: Don’t force the position. Use the breath to open and lengthen the spine. Use the contact of the hands on the floor to press the hips back and down.
12345
Start in Child’s PoseStretch hands away from youKeep palms flat and the middle finger parallel to edge of matUse the hands to press the hips further back on to the heelsInhale, extend the arms away. Exhale, press the hips back and down
Child’s Pose Extended Arms
Modification 3
Variation 1 Child’s Pose Extended Arms
Click for voice
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Lesson 3 Further Information
Well that brings me to the end of lesson three. I hope you are
enjoying the course. I have enjoyed sharing this with you and in the
next Lesson you will be learning another new posture. It’s a spinal
twist. You’re going to enjoy this next posture. It feels like a massage
on your spine.
This is just a tiny taster of what the Yoga for Back Pain Toolkit can
show you. It is a fully illustrated, step-by-step manual. The Yoga for
Back Pain Toolkit is complete with videos, photographs, mp3s and
your very own Yoga for Back Pain Workbook.
The Lotus Flower is symbolic of self regeneration
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 4 Make Time For Yoga
Lesson 4
Welcome to lesson four. I hope you enjoyed lesson three, in which
I talked about my teachers and how they have influenced me. I
also shared that many of us came to the practice because of our
own injuries and our need to heal ourselves. As I explained in
lessons one, two and three this is not a quick fix solution, but the
results, when successful, are long-lasting and permanent. I also
talked about what you can hope to gain from doing the exercises
in The Yoga for Back Pain Toolkit and that it’s normal to expect an
improvement in function and flexibility before the pain subsides.
In lesson four we are going to look at how to make time for yoga
and will also be doing another simple exercise which you can
also practice daily to kick start your new regime. Don’t be too
ambitious at the outset. Set a time that’s realistic.
It’s best to make a habit of doing 10 minutes a day. We can all
‘This is not a quick fix
solution, but the results,
when successful, are long
lasting and permanent’.
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
25 of 39 Lesson 4Toolkit ‘Lite’
Lesson 4 Make Time For Yoga
find 10 minutes, but if you say you’re going to do an hour - you will
never find an hour - so you’ve already set yourself up to fail. You
will find that over time you will look forward to your practice and
that 10 minutes will naturally become 15 then 20 minutes or more
before you know it.
‘In the beginning you have to make room for yoga in your daily
life, and give it the place it deserves. But after some time yoga
itself will pull you up by the hair and make you do it.’
Vanda Scaravelli, Awakening the Spine 1991
Time for change
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Posture 4 Lying Twists
123
45
6789
10
Start in Surrender PoseBring knees, ankles and thighs togetherImagine you’re holding a $100 bill between the knees, ankles and thighs Stretch arms to quarter to three positionWalk the hands along the floor like a spider several times and then press palms into floorArms should feel fully stretched, palms stuck to the floor Roll head to the left towards the left shoulderTry to press shoulders into the floorKeeping knees close together, roll the knees over to the rightStay for 5 relaxed deep breaths
Repeat on the other side
Modification 1
Modification 2
Place a telephone book or something similar under the headInsert a cushion or blanket under the knees
Teaching Points Remember to roll your head the opposite way to your knees Focus on keeping the opposite shoulder downKeep the legs close together
Modification 1 Modification 2
Click for voice
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
27 of 39 Lesson 4Toolkit ‘Lite’
Lesson 4 Further Information
The Yoga for Back Pain Toolkit literally takes you by the hand and
walks you through the postures. It is a complete audio, visual
experience.. It also teaches you how to combine this breathing
technique with simple postures, which is what makes it such an
amazing dynamic process. There are 60 postures in the Yoga for
Back Pain Toolkit and this Toolkit ‘Lite’ is only the tip of the iceberg.
Did you know for example that the lungs have more tissue in the
back of the body than the front, and if you learn to breathe into the
back of the lungs, you can open the spine and unblock stiffness? The
Yoga for Back Pain Toolkit is packed full of useful information like
this, and as you move towards a new and pain free life, you will
enjoy all the other benefits that a daily yoga practice can bring.
‘...if you learn to breathe
into the back of the lungs,
you can open the spine and
unblock stiffness.’
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
28 of 39 Lesson 4Toolkit ‘Lite’
Lesson 4 Further Information
In lesson five I’m going to talk you through a short relaxation..
Prepare to Relax
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 5 Inspiration
Lesson 5
Welcome to lesson five. I hope you enjoyed lesson four, in which
I talked about how to make time for yoga in your life. Remember
this is not a quick fix solution, but the results, when successful, are
long-lasting and can be permanent.
In lesson five I’m going to tell you more about my personal
journey to recovery in the hope it will inspire you to follow the
same steps. I will also be including a short relaxation for you at
the end of this lesson.
When I injured my back, I was lucky enough to be introduced
to some really accomplished teachers and I attended their classes
regularly. More than anything, I wanted my life back so I
dedicated myself to the practice. What did I have to lose ... 8
More than anything I wanted my life back
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Lesson 5 Inspiration
hours a week and $50.00? A small price to pay for something that
priceless! I would like to thank all the teachers who set me on my
path to recovery: Kathy Hughes, Mary Stewart, John Stirk, Sophy
Hoare, and Margaret Stokes.
I went to classes three times a week and I also incorporated a daily
practice into my life. Over time, I learned how to work with my
back, and what worked for me, and what didn’t! Eventually my
yoga had improved but my back pain was still there.
As long as you are progressing in your practice, it’s only a question of
time before the level of pain should lessen. Mary said to me one day
‘You’ve been through a lot. If you train to teach you could help a lot
of people’.
‘So long as you are
progressing in your practice,
it’s only a question of time
before the level of pain
should lessen.’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Lesson 5 Inspiration
I was amazed, I was as stiff as a board. What did I know? Over the
years as a teacher, I’ve realized its normal for the function of the body
to improve before the pain subsides.
It’s now 20 years on since I injured my back and I’m leading a
normal, happy active life. I don’t know exactly when it happened,
but I realized one day that a whole day had passed and I’d hardly
even thought about my back. A miracle had occurred. The amazing
thing about pain is it can be overwhelming, but the minute it’s gone,
how quickly you forget.
I’m still deeply committed to my practice and to teaching yoga. In
2007 I reopened my Yoga Studio where I host a variety of courses
including more recently a Yoga for Back Pain Clinic. I have since
trained to dance and even perform salsa. I’m a member of a running
club and also do competitive swimming training. I am the fittest I
20 years on... a miracle had occured!
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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32 of 3932 of 39
Lesson 5 Inspiration
have ever been and still intend to go on improving. Maybe that
could be you too one day, but you’ll never know unless you try.
Well that brings me to the end of the mini course.
Try to start building your breathing practice into a daily regime. The
Yoga for Back Pain Toolkit is packed full of information and tips to
get you started. It will also suggest ways to help you to incorporate
the practice into your busy life.
I wish you all luck because already you have taken the first step,
which is the hardest part, and now you have taken your problem
into your own hands. Enjoy your practice, try not to see it as a
chore, but as quality healing time for yourself. Remember this small
booklet is only the tip of the iceberg, there is so much more! Enjoy your practice
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Posture 5 Deep Relaxation - The Best Part | Savasana
123
456789
1011
Lie on the floor on your backCover yourself with a blanket, and make sure you are warmPlace a heated wheat bag under the small of your back and/or the back of your neckLegs are straightConnect with your breathStart by yawningInhale, expand the stomachExhale, contract the stomach and feel the spine relax into the floorTighten and release each part of your body When your mind wanders, bring the focus back to your breathTake time to observe how your body feels
It can be difficult to go from our busy lives into a totally relaxed state. The purpose of the Ujaii breathing, combined with the postures, is to help the body to unwind. Now you have prepared the way for deep relaxation.
Repeat the following Mantra to yourself. ' My body feels soft and heavy, and heavy and soft, and warm and heavy.'
Modification 1Modification 2
If the back hurts, relax in Surrender PoseIf you can’t lie on the floor, lie on the bed
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www.yogaforbackpain.com
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Lesson 5 About the Toolkit
What’s inside The Yoga for Back Pain Toolkit?
• The Yoga for Back Pain Toolkit is a beautiful step-by-step
full colour photographic manual and requires no prior
knowledge of yoga.
• TheToolkit has over 60 illustrated postures with
modifications for every level including detailed written
and audio explanations.
• 60MP3Files.
• Videos.
• Over20supportingchapters.
The Yoga for Back Pain Toolkit
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Lesson 5 About the Toolkit
• The Yoga for Back Pain Toolkit has over 400 colour
photographs and illustrations in total.
• YourveryownPersonal Back Care Plan.
• YourveryownYoga for Back Pain Workbook.
• TheToolkit is the ultimate in digital products and I can
guarantee you won’t find this information anywhere in
the internet today.
• WhatmakestheToolkit special from my point of view
is all the models in the Toolkit are, or have been my
students, and many are recovered victims of back pain. The Yoga for Back Pain Models
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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Lesson 5 About the Toolkit
• Withoutdetractingfromtheseriousnessoftheproblem,I
have endeavoured to make the Yoga for Back Pain Toolkit
a fun and enjoyable experience for my pupils. Only those
living with the misery of constant back pain know the
reality of day to day suffering. I hope my Toolkit will start
to interject some hope and happiness back into your world
and the knowledge you will gain will be unbelievably
empowering and inspiring.
• WhereasIcan’tguaranteetheToolkit will be the ultimate
solution for everyone, I have every confidence that those
who follow the practice will improve their quality of life
beyond expectation, and many of you will have complete
rehabilitation.
‘...If you don’t take action
your back pain will likely
remain the same and it’s also
very likely your condition
will deteriorate’
© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
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Lesson 5 About the Toolkit
• OnethingIcanguarantee,ifyoudon’ttakeaction,
your back pain will very likely remain the same and
it’s also very likely your condition will deteriorate.
Don’t miss this opportunity
Why waste any more precious time? The sooner you start, the
quicker you’ll be on the road to your recovery. I wish someone had
produced this Toolkit when I injured my back, and because it’s still
not available, I produced it myself.
Namasté
Joy
‘The sooner you start, the
quicker you’ll be on the
road to your recovery’
© 2008 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.
www.yogaforbackpain.com
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The Yoga for Back Pain Toolkit The Yoga For Back Pain Toolkit
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