Posts tagged ‘Lower Back’

Episode 48: Symmetry and Support for the Sacroiliac Joints

untitled-59In this 60 minute class we will focus on finding balance in the sacroiliac joints. Class starts with a flowing breath exercise on your back to set a therapeutic tone for your practice. We move on to seated dandasana and a slow modified sun salutation. Utkatasana is our main standing pose and is practiced with kapalabhati pranayama. Headstand (salamba sirsasana) and crow pose (bakasana) are some of the more challenging poses that we lead up to. If you do not have a headstand practice, be sure to consult a live teacher before you invert fully. Class ends with a series of twists. If you have sacroiliac instability, be sure to keep your effort at 80% in the twists without forcing any position. Gary, my cat, really wanted to teach you today as well, you may hear him meowing in the background now and then!

Props needed: One blanket and one block

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Episode 45: Discovering and Softening Into Boundaries

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In this 90 minute class, I build upon some of the material that I will be exploring during my March retreat. The class will grow from a seated meditation into some longer yin style poses and eventually towards more challenging asanas. Take this class as a way to discover your limits, and soften your mental and physical boundaries. Your hips and lower back will thank you, and you will get a tiny glimpse of what I have planned for the retreat.

You will need a block, a strap, and a wall to place the short end of your mat.

A large part of the art and skill in a yoga practice is the ability to sense how far one can move in a stretch. If there is no challenge in a pose, no intensity or stretch, then there will be little possibility for opening. The opposite approach of going too far in a pose, increases the possibility for pain and injury to occur. Somewhere between these two places is a happy middle ground. It is possible to find a degree of stretch that is in balance. Where there is a challenge without pain. Where there is vigor without strain.

Experiencing this balance or middle ground relies on a high degree of sensitivity. This place in the stretch just before pain, but not pain itself, could be referred to as a your boundary. With heightened sensitivity, the boundary can soften and you will be able to feel more space in your poses. Pain tells you where the limits of your physical conditioning lie. The length of your stay is determined by your endurance limit, while your interest in a pose is a function of your attention.

Take this class as a way to play with all of these boundaries: endurance, strength, stretch, and mental attention. As you “play the edges of the boundaries”, your skill in yoga has little to do with your degree of flexibility. Rather it is a function of how sensitive you play with these limits.

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Episode 42: Get out of your chair! 45 minutes for travelers and people who sit a lot.

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Take this podcast with you when you travel. Bring it into your hotel room or even do it in the airport. It’s another great class if you have been sitting at your desk all day. Stand up, lie down, twist and move things into a different shape!!!

Traveling, especially by air, can be very hard on the body. It wreaks havoc on our posture and the our mental state. You may feel spacey, anxious, or generally unsettled when you are traveling. This class will ground your energy, helping you to feel awake, rested, open and ready to enjoy the rest of your day and your new destination.

As you do this practice, cultivate a slow, deep and even breath. On slow inhalations focus on bringing space and life back into the body and on long exhalations focus on a sense of grounded steadiness.

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Episode 36: Anatomical Focus for a Posterior Pelvic Tilt

This class is  a video specifically designed for those with a posterior tilt of the pelvis. Before going ahead and doing this podcast, you will want to be sure that this class is suitable for your postural habits. A posterior tilt of the pelvis looks something like this, with the tail tucking under and the lower back rounded:

Generally, this causes the hamstrings to be tight, the lower back to flatten from it’s natural lumbar curve and the shoulders to begin a steady slump forward. The class was originally created with as a video. I have posted the mobile version here. Be sure to have a blanket or towel, and a strap.

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Episode 35: A Quiet Spine Video

It’s a video!!! This is a 75 minute practice in which the poses are held slightly longer. The way that most of the asanas in this class are designed is so that you feel more supported by the props and the floor. I hope that you find this class beneficial for you when you need more of those long juicy stretches rather than a vigorous vinyasa class.

If you would like only the audio of this class it is in the next post. 

You will need a block, a strap, and a blanket for class.

There is an added bonus at the end of class introducing how to bring a foam roller into your yoga practice.

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

Episode 35: A Quiet Spine – Audio version

This is just the audio to my recently posted video titled: “A Quiet Spine”.

For more information on sequences and details of the poses please refer to the video.

If you like this, please consider offering a donation. Thanks!

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Episode 18: Yoga class for lower back pain associated with a slipped or herniated disc in lumbar spine

This is a vodcast that I recorded specially for a student who has a slipped disk in her lumbar spine. In general this is a gentle class that most everyone can participate in. However, if you are dealing with a different injury your program should always be tailored to fit your specific needs.

While your back pain persists if you have a slipped of herniated disk in the lower back there are a few things to remember when you are practicing yoga:

*Do not bend forward past 90 degrees with straight knees.
*Avoid all seated forward bends. (which there are none of in this class)
*Avoid rounding your back. (you will notice we are doing a lot of small gentle arches in the lower back which will help ease the disk back towards its correct placement)
* If any pose causes pain, tingling, or numbness, stop immediately.

Be sure to modify with blankets, blocks, straps and any other props that you need.

Yoga class for Lower Back Pain or Slipped or Herniated Lumbar Spine from Sarah Baumert on Vimeo.

“I tweaked my back today and this helped me quiet it down. Thank you for the help.” – James Hayward

“I did this again today and it really seems to be helping. I especially love the way you talk through the healing attributes of breath at the beginning. That is a great reminder for me that I can pull from anytime I need a little length and tension release in that area.  It’s so great to have this to relieve any issues I am having and I so appreciate you sending. I will definitely try to do more of your podcast classes…I feel like it might be just the trick to help me get to a goal of making yoga part of my everyday life. It is really hard for me to get to class sometimes but this will be an awesome option. You are truly an excellent teacher. I feel lucky to call you my friend!” – Liz W

If you have any other questions feel free to email me at info@sarahbyoga.com

Yoga for Pain and Injury Relief

This is an hour long gentle podcast good for beginners or anyone who is dealing with chronic aches and pains, including arthritis and minor joint pain. Since all bodies are very different and all injuries effect different parts of the body, some of these exercises may or may not be suited for you. Be mindful and respect the body as you practice moving only to your comfort zone. Scroll down to press play!

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Supta Baddha Konasana variation with blocks

This is a variation on the first pose. In the podcast we will use a blanket instead of blocks for a more gentle opening. Fold the blanket so that it is long and thin and can run up and down the full length of the spine. For deeper opening when you are ready you can use blocks.

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Mini down dog also called Dog in Prayer II

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This is a variation on pigeon pose, a great hip opener for those with knee injuries. It can be used as an addition to the end of any podcast

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Viparita Karani or “legs up the wall”
Take note of the blanket placement. A thin layer of blanket is under your lower back with the sit bones draping off of the blanket.

 

 

 

 

 

 

 

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Savasana! Enjoy.

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