Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

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Focus

There are numerous ways in which Iyengar Yoga can help to reduce lower back pain. Although there are many causes for lower back pain, it is very common for people to arrive at yoga classes with this pain originating at least in part from tight hamstrings.

Stiffness in the group of 3 muscles at the back of your thighs known collectively as the hamstrings can restrict the movement of your pelvis in relation to the movement of your legs. As a result of this restriction, undue strain can be placed upon your lumbar spine. A practical example of this is when you sit on the floor and straighten your legs to the front (dandasana). In this position tight hamstrings can tend to pull the back of the pelvis downwards thus reducing the curvature of the lumbar spine. This can then put the spine in a more vulnerable position as you attempt to sit upright. You simultaneously feel the tension of the spine being pulled downwards and lifted upwards at the same time.

Knowing that the spine can benefit from improved hamstring mobility can create a dilemma for many people. Positions that allow the hamstrings to stretch will often simultaneously challenge the lower back, potentially aggravating existing discomfort. With this in mind the following sequence looks to present a number of poses that can help you to safely improve the flexibility of your hamstrings in positions where your spine is comfortably supported. Poses that help to release tension from the lower back, and poses that help to improve the range of movement in the lower back are also included.

Key Poses

Utthita hasta padangusthasana I & II, chair twists, chair malasana, supta padangusthasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt

Next Up Lessons

282
Start Class
Intermediate
45 Min

Forward Bending Fundamentals – Weekly Intermediate Class 48

283
Start Class
Intermediate
30 Min

Standing Poses in 30 minutes – Weekly Intermediate Class 47

284
Start Class
Intermediate
25 Min

Relaxation in 25 Minutes – Weekly Intermediate Class 46

285
Start Class
Intermediate
35 Min

Backbend Foundations – Weekly Intermediate Class 45

286
Start Class
Intermediate
20 Min

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

287
Start Class
Intermediate
40 Min

Handstand and Headstand – Weekly Intermediate Class 43

288
Start Class
Intermediate
35 Min

Sun Salutes And Abdominals – Weekly Intermediate Class 42

289
Start Class
Intermediate
30 Min

Ardha Chandrasana In Stages – Weekly Intermediate Class 41

290
Start Class
Intermediate
55 Min

Gentle Class For Lower Back And Shoulders – Weekly Intermediate Class 40

291
Start Class
Intermediate
40 Min

Four Basic Backbends – Weekly Intermediate Class 39

292
Start Class
Intermediate
35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

293
Start Class
Intermediate
30 Min

Legs And Abdominals – Weekly Intermediate Class 37

294
Start Class
Intermediate
30 Min

Restorative Yoga Poses – Weekly Intermediate Class 36

295
Start Class
Intermediate
30 Min

Basic Backbends – Weekly Intermediate Class 35

296
Start Class
Intermediate
30 Min

Standing Forward Bends – Weekly Intermediate Class 34

297
Start Class
Intermediate
30 Min

Express Standing Poses III – Weekly Intermediate Class 33

298
Start Class
Intermediate
40 Min

Standing, Forward Bends And Twists – Weekly Intermediate Class 32

299
Start Class
Intermediate
50 Min

Hips, Wrists And Abdominals – Weekly Intermediate Class 31

300
Start Class
Intermediate
40 Min

Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

301
Start Class
Intermediate
40 Min

Backbends And Inversions – Weekly Intermediate Class 29

302
Start Class
Intermediate
45 Min

Chair Forward Bends And Twists – Weekly Intermediate Class 28

303
Start Class
Intermediate
50 Min

Standing Poses In 50 Minutes – Weekly intermediate Class 27

304
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

305
Start Class
Intermediate
50 Min

Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

306
Start Class
Intermediate
40 Min

Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

307
Start Class
Intermediate
40 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

308
Start Class
Intermediate
45 Min

Standing Poses In 45 Minutes – Weekly Intermediate Class 22

309
Start Class
Intermediate
45 Min

Hamstrings And Adductors – Weekly Intermediate Class 21

310
Start Class
Intermediate
40 Min

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

311
Start Class
Intermediate
30 Min

Four Key Inversions – Weekly Intermediate Class 19

312
Start Class
Intermediate
30 Min

How To Do A Headstand – Weekly Intermediate Class 18

313
Start Class
Intermediate
40 Min

How To Work Your Legs In Backbends – Weekly Intermediate Class 17

314
Start Class
Intermediate
40 Min

Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

315
Start Class
Intermediate
40 Min

Warrior III And Other Standing Poses – Weekly Intermediate Class 15

316
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

317
Start Class
Intermediate
60 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

318
Start Class
Intermediate
50 Min

Standing Poses, Abs And Leg Stretches – Weekly Intermediate Class 12

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