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Part III: Healing the Lower Back – Focus on Strengthening our Core Power
Centre and Letting go of Fearful Instability - Vata↓Kapha Pitta↑ - Bṛhmana Kriya
Core Power Centre -Strength
I-33 Maitrikaruna-muditopeksanam-sukhaduhkha-punyapunyavisayanam-
bhavanatah-cittaprasadanam
When others are happy, be friendly (show loving kindness); when they are depressed,
show compassion (empathy); when they are doing virtuous deeds, be joyful for them;
when doing non-virtuous deeds, feel equanimity (do not get thrown off your centre)
Contemplate a person in your life for each situation – can you follow this
advice? Why or why not?
Fearless, Relaxed Mind with Core Strength – Mula Bandha – Hold after Exhale
I-34 Pracchardana-vidharanabhyam-va-pranasya
Or [a clear mind arises] from breathing exercises (pranayama) which focus on
exhalation and the retention of breath after exhalation.
Hatha Yoga Pradipika (II,18) also recommends starting with lengthening the exhale
before the inhale - also, Vyasa and the Yoga Rahasya agree because it is safer.
How is your breath? Long and smooth or Short and rough?
1. Lying Warm-up – Focus on Warming-up and Gently Strengthening/Stretching
Lower Back
Tādākamudrā: Little Pond Mudra with Hold after Exhale
Focus: To practice conscious breathing technique and gently warm up back muscles.
Bend legs to protect lower back
Dvipāda Pītham – Two-footed stool Pose Purple Block b/t thighs to stabilize pelvis.
Use a green block under the lower back if lordosis (sway back) is causing back pain
Focus: To gently warm up as well as stretch and strengthen the back. To stretch the
hip flexors.
Repeat each variation 4-6 T
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Apānāsana: Lower abdominal vital air posture
Focus: Counter pose that relaxes the lower back with hold after exhale to strengthen
the core muscles/stabilize pelvis
Ūrdhva Prasrta Pādāsana: Upward-spread feet Variations
Focus: To strengthen the lower abdominals and mula bandha (pelvic floor); to stretch
lower back/hamstrings safely – lying forward bend with neutral spine!
2. Opening Chanting Invocations/Yoga Sutras – See Course Outline
Modify by sitting on a chair
Meditate on Flame (Agni) in Belly – Touch Belly
Chant: Ram (3rd
Cakra) – Vam (2nd
Cakra) – Lam (1st Cakra)
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3. Cakravākāsana Vinyāsa 6T – Count breath 4-6 “
Focus: To gently stretch/warm up/strengthen the whole body including the Lower
Back
Bhujangāsana; (Ardha) Śalabhāsana; Vimanāsana – Cobra, (Half) Locust & Airplane
Focus: To strengthen the lower back and stabilize the S.I. (sacroiliac) joint function one
side at a time.
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Child’s Pose– Legs Parallel – Belly on Thighs Focus: To stretch and contract back muscles as counter to back arches
Transition to Standing with Lunges
Focus: Stretching psoas muscle and balancing pelvic rotation one side at a time
4-6 T/side Transition through child’s pose to go from lft to rt
4. Tadāsana – Parśva Variation
5. Vīrabhadrāsana with Pārśva Uttānāsana Vinyāsa: Warrior with One-sided
Forward Bend Flow – Using wall and chair – Stay in poses to intensify
Focus: To warm up the whole body while gently stretching/strengthenng the upper
and lower back. To balance the rotation of the pelvis while stretching the hamstrings
and strengthening the muscles of the upper and lower back.
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6. Pārśvakonāsana: Side Angle Stretch
Focus: To stretch the lateral sides of the body, strengthen/stretch back and balance
hips and pelvis
7. Prasārita Pāda Uttānāsana: Spread-footed Forward Bend
Focus: To realign the spine after asymmetric work while stretching the back and
hamstrings.To teach how to execute safe forward bends with a neutral spine and bent
knees.
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8. Transition to Floor – Bend knees in all forward bends to give more core stability
and less load on the back – Skip transition if necessary for Lower Back Pain
(LBP)
9. Janu Sirṣasana – Knee to head pose – Advanced Only
Focus: To stretch lateral sides of body into fascia of hips/gluts
10. Child’s Pose– Legs Parallel – Belly on Thighs - Transition to lying
Focus: To stretch/relax/rest back muscles as counter to standing/seated poses
11. Jathara Parivrtti (Parśva) - Rotated and Lateral Twist: Jathara Agni-Fire Twist
Variations with Supta Eka Pādāngusthāsana: Lying One-footed Big toe posture
Focus: To stretch the musculature of the hips/ lower Back/ hamstrings and to balance
pelvis
Parśva
Parivrtti
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12. Apānāsana: Lower abdominal vital air posture – Counter Pose
13. Śavāsana - Meditate on Flame in Belly
In: Am Ex: Strong
In: Am Ex: Free
In: Ram Ex: Lam
14. Closing Chants