Roberts - Yoga For Low Back and Hip Health: Gentle and Restorative Yoga to relieve chronic low back, hip and sciatic nerve pain

Yoga For Low Back AND HIP HEALTH

Gentle and Restorative Yoga

to relieve chronic low back, hip

and sciatic nerve pain

Cyndi Roberts, RYT 500, E-RYT 200, YACEP

Copyright 2016 Cyndi Roberts

All rights reserved.

ISBN: 1530550181

ISBN-13: 978-1530550180

DEDICATION

This book was written from a lifetime of experience and I have many people to dedicate it to:

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 Frog

Reclined 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 Moon

Supported Inversion

Side Lying Pose

Supported Pigeon Pose

Supported Reclining Pose

Supported Resting Butterfly

CHAPTER THREE

GENTLE YOGA POSE INSTRUCTION

Cat/Cow Tilts

Childs 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

This book was written to help you increase your level of health, awareness and well-being. The instruction, information and advice presented by me are in no way meant to be a substitute for counseling from your doctor. Please consult your doctor before beginning this program or any other healthcare program.

INTRODUCTION

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Congratulations you are one step closer to healthy and happy back and hips! The suggested poses and sequences in this book are ideal for beginners as well as advanced yogis. You will see the most benefit by practicing the poses and sequences consistently, three to four times per week.

When I transitioned from teaching group yoga classes to teaching one-on-one yoga sessions in 2012, I was able to more effectively help my students find the yoga that was right for their bodies. I had the opportunity to focus on specific health issues and use yoga as a way to ease symptoms. I knew this is what I was meant to teach. Expanding my knowledge of anatomy and movement has helped me serve my clients more effectively.

Low back, hip and sciatic nerve pain are some of the most common issues that I have seen and worked with as my client base has expanded. Not only have my clients found relief, but I have as well.

Seeing the continued positive results within myself and my clients, I documented some of my favorite restorative yoga postures, gentle stretches and sequences in this book to share with you.

Youll find detailed instruction and over three-hundred high resolution photos to assist you safely through your practice. I offer modifications and variations of each pose to ensure you find what is right for you and your body.

In addition, there is information about the seven chakras systems that this book addresses. Ill provide detailed information about each energy system and the corresponding poses in Chapter Two: Restorative Yoga Instruction. (More information about the chakra system is provided on page nine.)

Chronic low back pain is a health issue that I have been working with personally since 2001. Prior to discovering yoga in 2009, I tried everything to relieve the chronic pain I lived with. Beginning a regular yoga practice in 2009 and remaining committed to it provided the relief that I was so desperately seeking.

I discovered that through daily practice, my chronic back pain disappeared. Stretching was the answer to my distress. Passionately and curiously, I dove deeply into the study of yoga, anatomy, pranayama (breathing exercises), yoga nidra, relaxation and spirituality. I knew within my being that I had to learn and teach.

When I was pregnant with my son in 2014, I experienced daily sciatic nerve pain toward the end of my pregnancy. I used my practice modifying for pregnancy of course to relieve the pain down my leg and in my foot.

Since the birth of my son, I occasionally experience sciatic pain, especially on days when I sit for too long. I always come back to my yoga and find relief immediately. I know you will too.

WHAT CAUSES BACK PAIN?

The most common causes of pain in the back body are tight muscles, in the back, pelvis, hips and hamstrings. These tight muscles are most often caused by improper alignment, poor posture or sitting or standing for long hours. Of course, there may be other issues especially in extreme cases where unhealthy discs are the cause. Describe your symptoms to your doctor and have an MRI to be sure if you are experiencing extreme pain.