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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.

pose of the week… supine twist – supta matsyendrasana

supine twist – supta matsyendrasana

The relaxation teamed with the feel of the spine rotating and something really happening in the body without you even trying  to do anything, makes this one of my favourite postures…

Benefits:  Massages the internal organs and the digestive system; so quite detoxifying! Encourages the shoulders to be more open. Lengthens the spine.

Contraindications: Be careful if you have any back conditions and only do what feels comfortable. Might not be good to do during pregnancy for some women – best to check with your Doctor or midwife on this one…

Practice: Lie on your back and hug your knees towards your chest (Little Boat)… Take a moment to breathe and allow the shoulders to settle…

Hold your legs behind the knees with your right forearm. Slowly bring your knees towards the floor on your right side. (If this feels too strong then place a cushion on the ground for your knees to rest on). Gently look to the left. If you feel comfortable – remove the supporting arm.

Give in to gravity and breathe…

To come back to the centre breathe out gathering your strength in  your abdomen.

Take a moment and breathe….. before doing the other side.