Michael’s Yoga

Hello Mike,

This is a page for you about your yoga. Thank you for coming.

Back

Do these poses when you have discomfort in your back. Doing something sooner helps lessen it getting worse. Do either or both.

Reach (upward downward dog) × 2
Stand barefoot or in socks. Tilt your torso forward at your hip joints and rest your palms on a counter or the back of a chair or couch. Have your arms straight past your head. Look straight down. Focus on extending your back. Hold gently for at least 20 seconds. Stand up by bending your knees and lowering your butt, bring your torso upright, then straighten your legs. Then do the pose again.

Knees up (apanasana) × 2
Get on your back and bring your knees up and hold the top of your shins with your hands. Look straight up at the ceiling. Start with your arms long and pause and let your shoulders and back relax. Then pull your knees gently toward your chest and pause and rest in positions that feel good for your back. Smoothly lower your feet to your mat with your knees bent, pause and rest, then do the pose again.

Try to go through this sequence only once a day but on most days.

Hollow hold × 2
Rest on your back with your knees up and your feet flat on your mat. Look up at the ceiling and pause and rest. Suck your abdomen toward your back and hold that contraction. Then lift your shoulders off your mat, how far does not matter, and hold the contraction. Smoothly lower your shoulders to your mat, pause and rest, then do the pose again.
Four point lunge × 2 × 2
Kneel on your mat. Step one leg forward and get the shin vertical. Rest your torso on that thigh and have your arms straight down, press your fists or fingers on the mat for stability. Step your other leg back. Focus on extending your back, pause and hold. Then smoothly bring your back leg down, pause, and switch to doing the lunge with your other leg forward. Then do both sides again.

We start by reviewing and improving the poses you have been doing.

Standing supported forward fold (ardha uttanasana)
This is the next good pose for your back that you can do anywhere anytime. We will do this pose with your knees bent and your hands or forearms on your thighs.
High lunge
We will do this with your hands on your front thigh for stability and control.