With 210 pages and over 300 photos, Yoga For Low Back and Hip Health is a step-by-step, visual guide of proven and easy to follow gentle yoga instruction. Relieve pain in the back and hips without drugs or surgery!
“Low back and neck pain is an increasingly widespread and expensive condition worldwide, costing the US alone $88bn a year—the third highest bill for any health condition—despite evidence most treatments do not work.”
- The Guardian
So many people that carry the burden of life on their shoulders—literally. Add to that how much time we spend sitting at computers and the poor posture developed from prolonged smartphone use, and it’s no wonder everyone’s in pain!
Written by private yoga instructor Cyndi Roberts, Yoga For Low Back and Hip Health teaches you how to safely practice restorative and gentle yoga poses at home to relieve pain in the following areas:
Upper back
Mid back
Low back
Sciatic nerve
Piriformis syndrome
Hips
Inner thigh/groin
Pelvis
Yoga For Low Back and Hip Health provides in-depth and appropriate instruction for 43 restorative and gentle yoga poses specifically and thoughtfully put together. 15 practical and unique sequences are included for you to practice at home at your convenience, including over 300 high-resolution images to help you along. Cyndi provides the option of working with mantras and deep breathing exercises paired specifically to each pose for the most benefit.
*As a bonus, readers will receive information about each of the 7 chakra energies and how specific poses help to awaken these often blocked or unbalanced energy spaces.
Even if you don’t suffer from back or hip pain, these poses and sequences help gently and effectively stretch the back body and hips to:
Increase flexibility
Realign the pelvis
Strengthen weak muscles
Provide relief from common aches and pains
Maintain or improve the health of the joints
Maintain or improve range of motion and
circulation
Increase energy levels
Elevate mood and relieve sadness and depression
Reduce anxiety
Lower stress levels
Release negative or stagnant energy and emotions
Clear and balance chakra energies
Millions of students around the world and through time have benefited from the ancient practices of yoga, pranayama and relaxation. Now you can be one too!
Millions of students around the world have benefited from the ancient practices of yoga, pranayama and relaxation. Now you can too!
Author(s): Roberts, Cyndi
Year: 2017
Language: English
Pages: 211
Tags: Restorative Yoga for chronic low back, hip and sciatic nerve pain
CONTENTS
DEDICATION
CONTENTS
INTRODUCTION
What causes back pain?
What causes low back pain?
The six directions of the spine
What causes irritation to the sciatic nerve?
What are the chakra systems?
HOW TO USE THIS BOOK
YOGA PROPS
HOW TO GET MAXIMUM BENEFIT FROM THE POSES AND STRETCHES IN THIS BOOK
Bolster
Mexican Blanket
Yoga Block
Yoga Strap
Eye Pillow (optional)
CHAPTER ONE
CORE STRENGTHENING YOGA POSES
Bent Leg Abs with Block
Bent Leg Twisting Abs with Block
Bicycle Abs
Pelvic Tilts
Plank Pose
Table Extensions
CHAPTER TWO
RESTORATIVE YOGA POSE INSTRUCTION
Belly Down ½ Frog
Reclined ½ Crescent
Reclined Leg Rest
Supported Belly Down Twist
Supported Belly Down Twist (Extended Leg Variation)
Supported Bridge With Bent Legs
Supported Child's Pose
Supported Final Relaxation
Supported ½ Moon
Supported Inversion
Side Lying Pose
Supported Pigeon Pose
Supported Reclining Pose
Supported Resting Butterfly
CHAPTER THREE
GENTLE YOGA POSE INSTRUCTION
Cat/Cow Tilts
Child’s Pose
Downward Facing Dog
Hip Circles
Low Lunge Hands On Thigh
Modified Downward Facing Dog
Reclined Knee Down Twist
Reclined Knee Hug (both knees)
Reclined Knee Hug (one knee)
Reclined Pigeon Pose
Reclined Three Part Hamstring Stretch
Reclined Three Part Hamstring Stretch: Part One
Reclined Three Part Hamstring Stretch: Part Two
Reclined Three Part Hamstring Stretch: Part Three
Seated Forward Fold
Seated Pigeon With Half Hero
Seated Side Bend
Seated Twist
Side Lying Quad Stretch
Table Pose
Four Part Pigeon
Four Part Pigeon: Part One
Four Part Pigeon: Part Two
Four Part Pigeon: Part Three
Four Part Pigeon: Part Four
CHAPTER FOUR
YOGA SEQUENCES
Sequence #1
Ease Low Back Pain
Gentle Yoga (short sequence)
Sequence #2
Ease Low Back Pain
Gentle Yoga (long sequence)
Sequence #3
Ease Low Back Pain
Restorative Yoga (short sequence)
Sequence #4
Ease Low Back Pain
Restorative Yoga (long sequence)
Sequence #5
Ease Hip Tension
Gentle Yoga (short sequence)
Sequence #6
Ease Hip Tension
Gentle Yoga (long sequence)
Sequence #7
Ease Hip Tension
Restorative Yoga (short sequence)
Sequence #8
Ease Hip Tension
Restorative Yoga (long sequence)
Sequence #9
Sequence for Piriformis Syndrome/Sciatic Nerve Pain
Gentle and Restorative Yoga (short sequence)
Sequence #10
Sequence for Piriformis Syndrome/Sciatic Nerve Pain
Gentle and Restorative Yoga (long sequence)
Sequence #11
Sequence for Core Strength Gentle and Restorative Yoga (short sequence)
Sequence #12
Sequence for Core Strength
Gentle and Restorative Yoga (short sequence)
Sequence #13
Sequence for Core Strength
Gentle and Restorative Yoga (long sequence)
Sequence #14
Sequence for Core Strength
Gentle and Restorative Yoga (long sequence)
Sequence #15
Sequence for Core Strength
Gentle and Restorative Yoga (long sequence)
ABOUT ME
My life with chronic pain
Yoga teaching certifications
