lower back of steel; not in a good way

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walkabout3005
Participant

July 21, 2011 at 9:23 pm

Post count: 4

#2165

Hi everyone,

I’m very much enjoying my bikram yoga and have built up over the last 3 months to 4 classes per week, my happy optimum for now. I’m making progress in many ways apart from any posture that involves forward bends, so quite a few! Janushirasana being the worst. I still have to have my legs bent substantially to get my forehead onto my knee. I guess the problem could also be to do with my hamstrings. Any suggestions would be much appreciated. I feel like I would just like someone to press – gently -onto my lower back but that’s not going to happen in a class of over sixty people. I have a pretty sedentary job at the computer, which I’m sure doesn’t help, but even with daily cycling with racing handlebars it doesn’t get any better. My weight is good for my height and build. I am quite tired by the time we get to Janu so my commitment is somewhat reduced :0). Back bends are not a problem at all

Thanks for your time, Paul

P.S: my apologies if my searching has been unthorough and this has already been covered before. If you can point the way to a forum link, that would be great.

Gabrielle (The Hot Yoga Doctor)
Forum Owner

August 3, 2011 at 1:56 pm

Post count: 3048

#8768

Hi Paul

I think your solution could be found when you’re at your desk. The yoga will help you fix things for sure. But while you’re at your desk make sure you sit well with your anus off the chair and your back up and chest lifted, shoulders down and back. Well that is a good start. But what you’re missing is MOVEMENT.

So my idea is to – every hour for a few minutes – do a seated roll of the pelvis. Kind of like a cat cow combination on a chair. Inhale sit up arch the back backward, exhale engage core, suck in stomach, tuck the chin round the spine and roll your hips backwards almost as if you would if you were slumping in a chair. Repeat this deliberately about 20-30 times. Aim for 5-6 times per day.

By the way you can do this seated on the floor legs crossed or soles of feet together.

Getting movement back into your spine will start to loosen up everything and the yoga may unstick you even better!

If I am off the mark, just let me know. I am only working on your words here and am willing for some more information or guidance!!!

Namaste
Gabrielle 🙂

walkabout3005
Participant

August 13, 2011 at 7:50 pm

Post count: 4

#8822

Hi Gabrielle, and thanks for the advice. I’ve been on holiday since I posted my question but will put your suggestions into practice and see how it goes when I return to work this coming week.

Best wishes, Paul

PS: I have received my yoga master class whilst away as well. Excellent; a very comprehensive and easy to use reference. I’m sure I will be using a lot.
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