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My granny’s back…

Well my 84 year old granny’s back is much improved from doing the very simple yoga exercises that I recommended she do:

From sitting – gentle side bends and rotation of the spine both ways. Then Savasana with knees bent alternating with the beginnings of Setu Bhandasana – getting the lumber spine onto the ground and creating space for the lower vertebrae. Also a little bit of Little Boat – when she can manage it.

I’ve asked her to try and do these movements 2 or 3 times a day. I think she started with 3 times and her back quickly improved – but then it went down to 2  and now – because she’s very busy (!) she usually only manages once a day.

Her back isn’t as good as when she first started the exercises – but much better than when she was doing nothing.

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pose of the week… little bridge – setu bandhasana

BENEFITS:  Lengthens the spine – especially in the lower back. Can help ease lower back ache.  Helps to open the front of the shoulders. Tones the abdominal muscles. Very relaxing and can relieve stress.

CONTRAINDICATIONS: Most mother’s to be will find lying on the back, uncomfortable to do towards the end of pregnancy – anytime from 30 – 40 weeks. You will know when it isn’t beneficial for you and your baby, as you will feel very breathless and ‘have’ to roll over onto your side. As with all poses of the week, only practice if it feels good to do…

PRACTICE: Lying on your back, gently hug the knees towards you. This will give you a nice long spine.

Take a moment to breathe…

When you feel ready – the next time you breathe out,  place your feet on the ground about hip width apart, fairly close to your pelvis. Take a moment to establish the feeling of your feet on the ground…

On an exhalation emphasize your footprints – This will lighten the pelvis and bring the back of your waist to the floor.

When you breathe in – relax everything.

The next time you breathe out, push your feet into the ground a little more so that your pelvis begins to rise up with some of the lower spine. When you breathe in, come down vertebra, by vertebra until the pelvis is back down on the floor again and relax completely.

Carry on with these movements of pushing the feet into the ground as you breathe out and releasing everything as you breathe in.

To get even more space in the lower spine visualize the tailbone being pulled away as your pelvis rises up. Keep this image of the tailbone being pulled away as the hips come down as well.

Only go as high with the pelvis as feels comfortable and stop when you have had enough…

When you are finished, gently hug your knees towards you and take a gentle rock from side to side. Take a moment to breathe…