By Sara Novak
Columbia, SC, USA | Tue Jun 09 10:30:00 GMT 2009
You don't need to pop a pill every time you have aches and pains. Over the counter pain relievers come with tons of packaging and they are just another ineffective quick fix. Instead, try a natural long-term solution.
I just recently finished my yoga certification at the Asheville Yoga Center in Asheville, N.C. It was no small feat. In fact, it took nine months and 230 hours to complete. Man was it a journey. I had already been pretty regular in my practice, but this certainly kicked it up a notch. In addition to studying the physical practice, we contemplated the mental aspects of yoga. We journaled each day and read a mountain of books to better our practice. We focused a significant amount of our time specifically on back care because, as teachers, it is an issue that presents itself often. One of the books that we read, Back Care Basics by Mary Pullig Schatz, answered tons of my questions about the yogic way to treat back pain.
One of the main causes of back pain is tightness in the hamstrings. A good way to gradually open up the hamstrings is to put your feet up the wall. First, lay on your back in front of a wall. Roll up a towel and place it under your shoulders. Fold another towel and place it under your head. Move your bum as close to the wall as you can and then send your feet up the wall sideways. You want to avoid leaving a lot of room between the sacrum and the wall. Stay in this position for about five to 10 minutes. This pose is great right before you go to bed because it helps to relax the body and mind.
Image courtesy of Sara Novak.
This is great for decompressing the spine and slowly breathing space into the vertebrae. The pose works especially well on the back because it’s therapeutic and you can stay in it comfortably for a long period of time. First, sit on the floor with your legs folded underneath your body so that your bottom is resting on your ankles. Lean forward and place a folded towel under your forehead. Slide back onto your ankles and then fold forwards onto the mat. Place the arms with the hands facing up beside the body. Close the eyes and follow your breath.
Image courtesy of Sara Novak.
Lay on your back and bring your legs above your body with your knees bent at about 90 degrees. Rotate your body to one side with your arms open. Face the opposite way that your knees are facing in a gentle twist. You can even roll up a towel and place it under your neck or fold up a towel and place it under your head if it makes you more comfortable. Then just switch to the other side.
Image courtesy of Sara Novak.
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