토요일, 10월 5, 2024
HomeYogaYoga Poses for Decrease Again Power • Jason Crandell Yoga Technique

Yoga Poses for Decrease Again Power • Jason Crandell Yoga Technique


This sequence of 12 poses is nice for rising energy alongside the entire posterior chain of the physique — one other means of claiming that is that these yoga poses construct again energy. (To go straight to the video breakdown, click on right here.)

Methods to use this Yoga for Decrease Again Sequence

There are three totally different ways in which you should utilize this sequence:

  • Apply or educate this sequence for a 15-20 minute observe from begin to end
  • Use this sequence as a beginning place for an extended sequence. So, you should utilize a number of the central tenets and central concepts and spin it into an even bigger sequence.
  • Take a number of the poses within the sequence and sprinkle them by a sequence on your personal college students.

Sequence Breakdown

The sequence begins with Downward-Going through Canine, to assist heat up the entire physique.

Lengthen your arms, attain by your shoulders, and elongate your torso. You’ll begin to heat up the leg and have interaction the hip flexors. Down Canine is basically only a easy preparation. After which we actually begin to deal with strengthening the again physique within the subsequent a number of poses.

After Down Canine, come right into a Low Lunge, or Anjaneyasana. So, what you need to do on this pose is to interlace the fingers behind you. In case you can’t interlace, you might rotate the arms so the palms face ahead. You should definitely have interaction your entire spinal muscle tissues and pull the backbone into a really mild backbend. Bear in mind, that is the primary spinal extension or backbend or again physique strengthener you’re doing on this sequence, so be actually average. You’re simply beginning to heat these tissues up.

Subsequent, you might have three poses in a row which can be standing poses which can be going to essentially dial us into this posterior energy. It begins with Midway Elevate or Ardha Uttanasana. Oftentimes once I watch college students, they don’t come excessive sufficient to essentially lengthen, strengthen, and have interaction the entire posterior sheath of the backbone. So what I need to encourage you while you’re working with the intention of strengthening the again physique is take the palms all the best way to the shins. By doing so, you’ll have interaction the decrease again, the center again, and the higher again.

Subsequent is Chair Pose or Utkatasana. When we’re seeking to strengthen the again physique in Utkatasana, we would like the decrease again, mid again, and higher again to be in mild extension. Suppose about Utkatasana as being just like Locust Pose within the high quality of spinal engagement.

Lastly, Virabhadrasana III. Now there’s a number of issues occurring in Virabhadrasana III, however in Virabhadrasana III, I would like you to essentially carry lots, OK? I don’t need the backbone to only be type of draped over that standing leg. I would like you to really feel like you possibly can actually carry and have interaction the spinal muscle tissues. 

After the standing poses, you’ll transition to the ground for 3 face-down backbends — Locust, Cobra, and Bow. Bear in mind while you deal with these face down backbends you’re not in search of a wide range of movement, you’re in search of good cohesive strengthening of that complete again physique. 

Now our ultimate two poses additionally actually emphasize again physique energy: We now have Purvottanasana, often known as Tabletop.

And if this pose is basically onerous for you or your college students, you possibly can bend the knees and step the ft in, so it’s extra of a tabletop. 

The final again strengthener is Bridge Pose. Though, to be sincere with you, Bridge requires the least again physique energy in comparison with the earlier poses.

But it surely’s nonetheless such a great pose to deliver tone to that bottom and there’s one easy factor that you are able to do for your self or your college students to make it much more strength-oriented: You’ll be able to increase one leg in direction of the ceiling or in direction of the entrance of the room.

You’ll end the sequence with a bit of little bit of lengthening. Lie in your again, pause for a second. After which take a pleasant, easy Reclined Twist to elongate out all of that spinal engagement that we’ve got facilitated. 

Lastly, you’ll do Completely satisfied Child Pose, which is able to gently lengthen out a number of the muscle tissues you’ve been contracting. Additionally, by holding the ft in Completely satisfied Child Pose, you’re additionally going to get a bit of little bit of size within the hamstrings and in addition the adductors, simply to assist spherical out the sequence.

And that’s it!

Bear in mind, you are able to do this observe straight up, for a 15 – 25 minute sequence.  These of you that need a longer observe or who’re lecturers, use this as inspiration to seek out extra poses that strengthen the again physique. Typically as yoga lecturers and practitioners, we simply want that. 

Last item! In case you’d wish to study extra about sequencing, I’ve an amazing sequencing coaching which you could study all about right here: Mastering the Artwork of Yoga Sequencing

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