Yoga without Back Pain – the asanas

15Jan back pain, back pain treatment, bandhas, yoga Comments disabled

For those of you taking my Yoga without Back Pain series who’d like to practice at home, here are the asanas we have covered so far. Thanks to your fellow student Shauna Hay for asking that I send out the list!

By the way, you’ll each get a complete list of the pranayama, meditations, and asana that we’ve practiced after the fourth class, so make sure I get your e-mail address for that.

And now, the asana from lessons 1 and 2:
[Performing all with bandhas engaged]
Tadasana (mountain pose)
Vrksasana (tree pose)
Utthita hasta padangusthasana (standing big-toe pose)
Natarajasana (dancer)
Salabhasana (locust)
Dhanurasana (bow pose)
“Moving” cow pose
Upavistha Konasana (seated wide-angle pose)
Savasana

Virabhadrasana II (warrior II)
Trikonasana (triangle)
Tadasana
Dwi Pada Pitham (two-legged table)
Apanasana (the “vital air” pose, with legs crossed over)
Jathara Parivrtti (belly twist, with legs extended)
Savasana

Remember to practice with excellent spinal posture, deep and full breathing, and your bandhas engaged, and these should feel great! See you next week . . .

If you're taking Yoga without Back Pain, you know why I'm smiling in Salabhasana!

About the author

Written by

Sara Hauber, M.A., holds a masters degree in health communication, is a certified yoga teacher, and has practiced the art of bodymind back-care since 1999. In 2012 she released The Hauber Method for BodyMind Back-Care, a 6-week at-home program to relieve chronic low-back pain.