Yoga for Back Care

February 28, 2015

Om Prem Yoga Studio2442 Haywood DriveWest Vancouver, BC

Jeff Grace Owner and operator of Excel with

Grace – Sport Specific and Therapeutic Yoga

200-Hour RYT Therapeutic Training Diploma in Coaching and High

Performance Coaching NCCP Level IV Coach

Outline Anatomy of back painPsychology of back painCommon causes of back painPrevention and Relief

Anatomy of Back Pain

Anatomy of Back Pain

Hip Muscles

Pelvic Floor

Vertebrae

Psychology of Back Pain

Stress Sympathetic nervous system

activation Breathing Gripping

Fear Most often occurs after diagnosis Negative outlook

Common Cause Poor Posture

Improve awareness, strengthen the core and increase mobility in hip musculature

Stress Breathing, mindfulness, parasympathetic nervous system

engagement and positive imagery Sacroiliac (SI) Joint Pain

Awareness, stabilization and create a softer practice Sciatica

Lengthening of the piriformis Disc Injuries

Awareness and postural control Osteoporosis

Use weight bearing exercises to help improve bone density, avoid twisting

Prevention and ReliefPosture

Mountain Pose with block Pelvic Rocking Staff Sunbird Back Bridge Balancing postures Dragon Warrior I Side angle Lunge with quad stretch

Stress Breathing

3-part breath, 3-D breath, Breath on count and Alternate nostril breathing Mindfulness Restorative poses

Heart bed, supported child’s, supported bridge and supported deer Neck stretches Eagle Cat cow

Prevention and Relief SI Joint

Sunbird Chair Staff Locus

Sciatica Lying hamstring stretch Lying hamstring stretch with twist Figure four Figure four twist Half moon balance

Disc Injuries No twisting Sunbird Supported child’s Legs up the wall

Excel with Grace

Excel with Grace Sport Specific and Therapeutic Yoga

Website: excelwithgrace.caTwitter: @excelwithgrace

Email: jeff@excelwithgrace.ca