Yoga Journal writer and teacher Jenny Aurthur put together a programme of ‘back lying’ yoga moves to help her through the COVID lockdown. A remedy for constant zooming and phone usage.
A qualified yoga teacher Aurthur currently runs group and individual sessions from her home in New York.
Aurthur has developed this sequence of poses for those with weakness and sensitivity in the back and core that also builds strength in the arms and upper back. It can be used on its own or as a warm-up for a longer sequence of yoga.
The exercises include:
Bent knees
Bolster Overhead
Leg lifts and lowers
Reclined twist
Superman to modified side plank
All can be done easily with the only requirement a bolster or a couple of blankets. Each pose comes with a ‘How to’ and ‘Make it more intense’ for those who want to progress. A great starting point for anyone who wants to find out just what a great exercise and stress reliever yoga can be.
The benefits of yoga are thought to include:
Increased flexibility.
Increased muscle strength and tone.
Improved respiration, energy and vitality.
Maintenance of a balanced metabolism
Weight reduction
Cardio and circulatory health
Improved athletic performance
Protection from injury
Aurthur says she still finds it challenging to practice yoga herself, but she says:
‘I’ve come to understand that when I start with the support of the floor against my back, I instantly feel better. I bend my knees, place my feet flat on the mat, close my eyes, and my attention immediately shifts to my breath. The moment I come back to my breath, my frazzled nervous system begins to settle. The quality of my breath changes and something inside me softens. My body feels better, my mind has more clarity, and everything in life seems more tolerable.
Simple to try, limited space, time and equipment required. It is well worth a try and definitely beneficial. Think of it as positive self-care and a good escape from the stresses and strains of everyday life.
Find the full programme here: https://www.yogajournal.com/practice/yoga-sequences-by-anatomy/yoga-sequences-back/poses-strengthen-lower-back-core/
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