Finally I realized that this will not go away, it will live with me! It is a part of me. But I’m not just that pain. And I do and teach yoga, with it for the last 10 years.

I will share with you the ways of managing my 40-year of lower back pain.

1. Regular and Correct Movement
2. “Self-massage” to back and psoas with + roller
3. Yoga poses that relax the lower back area
4. Yoga and fitness poses that strengthen the back-abdomen and hips
5. Correct weight carrying methods
6. Rest
7. Your attitude towards pain, your mind and spirit
8. I will share the details of these with you this week from stories and posts

Phalakasana – Plank Pose

The plank pose you see here is called “Phalakasana” in yoga, meaning “to give fruit, to ripen”. If you practice plank in the correct allignment, organization and activation (abdomen tightly inside, head and neck aligned with spine, gaze forward-down, hips-abdomen-shoulders at the same height as standing upright, legs, hands, even fingers are engaged and active), with each breath, the sweat and the challenge of holding this position right, You are riping the fruits of your labor! A strong plank gives you strong deep abdominal muscles and 360 degrees of power and protection in the waist area.

In my story tomorrow I will share with you the mistakes made in the plank.

Is there anyone else among us who has a back pain? Which methods you find useful? Please share with us

Forward bends are simple yet very effective postures to calm down your nerves, stretch spine and back of your body in general.

However, it can hurt you badly (and it did hurt me!) if your body is not ready or if you have injuries-sensitivities or simply your body type is not for that bend.

Like with all postures in yoga, there is no right or wrong, there are different people with different needs.

I tell you mine. I have chronic hernia in my lower back and my back has always been the week part of my body. I need to have strong core and glutes to protect my back and regular stretching and roller massage to my legs and glutes to keep connective tissues fluid.

I am also very flexible. So I can bend in this posture, completely without any problem, but then I feel the pain the day after in my lower back, since my ligaments-joints were too far stretched without any pain!

So long story short, stability before flexibility, and do not go to the far end of range of motion and stay-enjoy the stretch that your body really benefits and not harms another part. And keep on strengthening your glutes, core and legs as much as you stretch them.

Click to see my upcoming yoga classes schedule: Online & Studio Yoga Classes

In this pose (Utkatasana), the royal person on the raised seat is our true self, whose personal power is awaken to transform obstacles into opportunities for learning.

On the physical part, as you bend the knees, press the feet to floor, activate your core muscles, you start feeling the fire, the energy and difficulty at the same time. It strengthens and stabilizes joints, builds digestive fire and as you move up from this position, it strengthens legs and glutes.

I love how one pose can bring both physical and emotional strength, uniting body, mind and spirit, which is by the way called Yoga!!

Enjoy your chair every now and then, and make good use of it!!

Click to check my yoga classes & schedule: Yoga Classes

Your arms and legs twisted, you are tired of being squeezed, you try to stay in balance but you are sweating like hell. Somebody says “ stay focused, stand stronger” but your mind says “ I am tired, I am losing my balance, this is useless, why am I here?”. Again somebody says; “ Breathe, just breathe and focus, center yourself, stay calm, this will pass”.

And you trust, breathe, you let the mind do its business (resistance, distraction, ego), you stay with your heart and believe in yourself. And then, there comes the relief, you relax and let go. When you come back, you are stronger, you know you can stand on your one foot, legs and arms twisted, and you still survive!

This is what yoga teaches us, position by position, breath by breath. On the mat and off the mat.

I am here with you, learning what yoga brings to us.

Click to see my upcoming yoga classes & offers for you: Yoga Classes