“Thisisaclear,insightfulprogramforlowerbackhealth,rootedinclassicalyogaandrichinWesternandEasternwisdom.Theauthorsofferfreshandaccessibleyogapracticesthataresuretoinspirealasting,healingrecoveryfrompaininthelowerback.Ilovethisbook!”

—PatriciaWalden,authorofTheWoman’sBookofYogaandHealth

“Thiswise andpracticalbook is full ofhelpful adviceon relieving lowerbackpain.Itoffersamenuoftherapeuticyogapracticestofityourneeds.Recommendedfornovicesandseasonedpractitionersalike.”

—TimothyMcCall,MD,authorofYogaasMedicine:TheYogicPrescriptionforHealthandHealing

“Uniquelypracticalandinformative,OwenandRossieffortlesslyintegrateWesternmovementsciencewithyogicwisdom.Highlyrecommended!”

—ChipHartranft,PT,authorofTheYoga-SutraofPatañjali

ABOUTTHEBOOK

The sacrum, or lower back, is an incredibly powerful part of the humananatomy. It’s what enables you to stand upright and tall, it unites yourupperandlowerbody, itrootsyoutotheearth—andit isoneof themostcommonareaswherepeopleexperiencechronicpainanddiscomfort.Yogapracticecanhaveatransformativeeffectonlowerbackproblems:itallowsthebody to gain the rangeofmovement and flexibility that short-circuitsthe mind’s perception of limitation and pain. Yoga for a Healthy LowerBackwillhelpyouunderstand lowerbackpainandheal it throughgentleexercisesthatcanbedoneevenbythosewithnopreviousyogaexperience.LizOwendescribestheanatomyofthesacrumandtheregionaroundit,

includingthehipsandlumbarspine,andilluminatesboththeWesternandEasternapproaches tounderstandingbackpain.She thenprovidessimple,easy-to-learn sequencesofyogaposes forgeneral sacrumhealthand thenfor specific issues or conditions such as pregnancy, fibromyalgia, andarthritis,amongothers.

LIZOWENhaspracticedyogafortwenty-fiveyearsandhastaughtitsince1990, focusing on alignment-based yoga practice as a tool forwell-beingand healthy living. She has conducted classes andworkshops on healthybackcareandhealingbackpainthroughyogaeveryweekforthepasttenyears.ShehaspublishednumerousarticlesonyogaonBeliefnet.com.SheiscoauthorofanNIH-fundedstudyatBostonUniversityMedicalCenter,which focuses on yoga as a healingmodality for depression. She teachesthroughoutNewEnglandandatyogaconferenceselsewhere.

SignuptolearnmoreaboutourbooksandreceivespecialoffersfromShambhalaPublications.

Orvisitusonlinetosignupatshambhala.com/eshambhala.

Thisbookisnotintendedtosubstituteformedicaladviceortreatment.

ShambhalaPublications,Inc.HorticulturalHall

300MassachusettsAvenue

Boston,Massachusetts02115www.shambhala.com

©2013byLizOwenandHollyLebowitzRossiCoverphotosbyRobertZinckPhotos:©RobertZinck

Illustrations:©AnnBoyajianChakraSymbols:(Illustration16)©ViktoriiaProtsak—Fotolia.comAll rights reserved.Nopartof thisbookmaybe reproduced inany formorbyanymeans, electronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.

LibraryofCongressCataloging-in-PublicationDataOwen,Liz.

Yoga for a healthy lower back: a practical guide to developing strength and relieving pain / LizOwen,HollyLebowitzRossi.pagescmeISBN978-0-83482902-2ISBN978-1-61180-049-4(pbk.)1.Backache—Popularworks.2.Backache—Alternativetreatment.3.Yoga.I.Rossi,HollyLebowitz.II.Title.RD771.B217O942013613.7'046—dc232013001181

For Ryah,mija bonita, and Peter Freeth Belford. Los amo más de lo que lalenguapuedadecir.—L.O.

ForRobandBen,withquietprayersof thanksfor thesunlighteachtimeIseeyourfaces.—H.L.R.

Contents

Acknowledgments

1.TheJourneyintoWellness2.YourHips3.YourSacrum4.YourLumbarSpine5.YourAbdominalCore6.YourMiddleBack,UpperBack,andNeck7.MaintainingaHealthyLowerBack8.PracticesforSpecificLowerBackConditionsandDiagnoses

SacralSprainReferredSacralPainSacralJointDysfunctionLordosis,LumbarMuscularPain,andStrainHerniatedDiscandPinchedNerveArthritis,SpinalStenosis,andSpondylolisthesisFibromyalgiaPregnancy

NotesGlossaryofSanskritTermsRecommendedReadingforLowerBackHealthListofYogaPosesbyChapterE-mailSign-Up

Acknowledgments

Gratitude can be such a powerful thing to feel but such a difficult a thing toexpress. Knowing that, we can only attempt to acknowledge, with gratefulhearts,thebroadcommunityofmentors,experts,guides,resources,andfriendswhohavebeenpartoftheprocessofcreatingthisbook.Let’sstartatthebeginning,whenSteveDyerdesignedourproposalwithgreat

skillandcare.RaeaZanicreatedapieceofartfortheproposalthatshowedthesacruminallitsgraceandglory.SusanPiverisnotonlyaninspiringcolleagueand gifted writer but she was also kind enough to make our introductions atShambhala,whereDaveO’Neal took us in and put our project in the helpful,encouraginghandsofBethFranklandBenGleason,whohaveguideduswithgreatkindnessandintelligencethroughoutthisprocess.Theimagesyouseethroughoutthisbookaretheresultofagreatdealofwork,

planning,time,and,mostimportant,artistry.RobertZinck’sphotographicskills,equipmentexpertise,andtimecommitment—nottomentionhisyogamodeling—wereinvaluable.ThanksareduealsotoShelleyZatskyforherphoto-editinghelp thatgotusacross the finish line.ChristianaMeltonnotonlymodeled theyogaposesinthisbookwithstunningbeauty,sheandherhusband,Rex,allowedtheirhome tobe transformed intoaphotostudioonseveraloccasions.Wearealsograteful toChipHartranft,ofTheArlingtonCenter,notonlyforfoundingtheyoga studiowhereourpersonal andprofessional relationshipwasbornbutalsoforallowingus toshootsomeof thebook’sphotographsthere.Finally, inthevisualartsdepartment,AshleyLorenzandtheLillaRogersStudioconnecteduswith thegiftedAnnBoyajian,whoseexquisiteanatomical illustrationshaveilluminatedourtextsobeautifully.Ourbook isgreatlyenrichedby theexpertswewere fortunateenough tobe

abletoconsultforfeedbackandreactions.WeareespeciallygratefultoJonathanBeasley ofHarvardDivinity School for helping us find a Sanskrit consultant,andtoBenjaminWilliamsforansweringthatcallwithsuchpassion,enthusiasm,and intelligence. Chris C. Streeter, M.D., of Boston University School ofMedicine, was so generous with her time and expertise in advising us on

anatomyandWesternmedicalconcepts.Wearealsoindebtedtoauthorswhoseworkhasfueledanddeepenedours,especiallyB.K.S.Iyengar,EdwinF.Bryant,HarishJohari,VasantL.LadandAnishaDurve,ThomasW.Myers,andJudithHansonLasater.Finally,aspecialOM toGeorgFeuerstein,whoseworkwassovaluabletous,andwhopassedawaywhilewewereworkingonthisbook.Finally,somepersonalthanksfromeachofus.FromHolly: Thanks toKeith Puri ofChiroCareAssociates for opening his

bookshelftousandfor,togetherwithRobertKum,caringaboutmylowerbackall these years. Thanks are also due to Jill Feldman for her help with ourcontractsatthefrontendofthisproject.Andgratitudeofcoursetomyfamily,especiallyMomforbeingthefirstpersontoteachmeaboutgoodposture;Dadforbeingmyconsigliereinallthings;andmyhusband,Rob,andson,Ben,forkeepingme upright in every sense of theword.This family listwould not becomplete without a note of thanks to my Gaga, Elaine Bassler Mardus, whosparkedinmethecuriosityandloveoflearningthatinspiredmetobeawriter.Innumerable other friends and family members have offered their support,encouragement,andhelpinwaysthataretoogreattolisthere.Andfinally,themostobviousbutimportantthanksofall—toLizOwen,anexceptionalteacherandanexceptionalperson.Mylowerbackhasbeentransformedbymyyearsinyourclass,andI’msograteful thatotherswillnowget to learnfromyou,andfromyouryoga,asIhave.I’mproudtostandbesideyouonthisproject.FromLiz:My firstwordsofgratitudeare toHollyLebowitzRossi,without

whomthisbookwouldnothavehappened.Theexperienceofcollaboratingwithyou, with your superb writing and editing expertise and your deep love andunderstanding of spirituality, religion, and yoga, is a true gift tome. I am soappreciativeofyoursure-footednessandgracefulcountenance,especiallygivingfeedback on the first drafts. The going could have gotten rough, yet in yourhandsitwasilluminativeandjoyful!Fromthedayyousaid,“Let’swriteabooktogether,” to the present, your congeniality has made our work flow moresmoothlythanIeverthoughtpossible.Iappreciateyousomuch.To my longtime teacher and mentor, Patricia Walden, my heart is full of

gratitudeforyourteachings,yourinsight,andyourprakasha.Therearesomanyyogis, alternative-andcomplementary-medicinepractitioners, andotherswhosewisdom has infused my path with insight and inspiration through the years.Some of them are B.K.S. Iyengar, Karin Stephen, Zoe Stewart, Rod Stryker,Erich Schiffman, Gurmukh Kaur Khalsa, Dr. Ben E. Benjamin, Thich NhatHanh,JonKabat-Zinn,T.K.S.Desikachar,PaulMuller-Ortega,RamanandPatel,Chip Hartranft, Richard Freeman, and Kit Laughlin. One thousand eightnamastestoeachofyou.

Tomyfamily, I amevergrateful for the lightyoubring tomy life.Ahugethankstoallofyou,andespeciallytoPeteandRyahforyourpatienceduringthewriting of this book, and for understanding when I was basically a no-showeverywhere but at my computer. To Vivian Everett, thank you for yourencouragement and steadfast support—you always havemy back. And tomyamazingstudents, Iamhonoredtoshareyoga—andlife—withyou.Youbringme fullness and delight, and your bodies are my teachers, which constantlyilluminatenewinsightsandknowledge.Thisbookwouldsimplynotbepossiblewithoutyou.

1

THEJOURNEYINTOWELLNESS

Onthispatheffortnevergoestowaste,andthereisnofailure.—THEBHAGAVADGITA

YOURSPINEISONEOFTHEmostphysicallyimportantandsymbolicallypowerfulareasinyourbody.Itis,afterall,thecolumnofsupportthatholdsyouupright,enablesyoutostandtall,andconnectsyourmindtoyourbody.Yourlowerbackloomsjustaslarge,asthepointfromwhichyouarerootedto

theearthandstretchuptowardthesky.Yourlowerbackunitesthetwohalvesofyourbody;withoutit,youliterallycouldnotstandonyourowntwofeet.But let’s face it—in modern American life, we hardly treat this complex,

miraculousareawiththerespectitdeserves.Oursisacultureofsittingforhoursatatime,collapsingontothecouchattheendofahardday,andacceptingstressas both emotional and physical facts of daily life.Many of uswork too hard,worry toomuch, and can barely find the time to visit our doctors to collect adiagnosis of “youwork too hard andworry toomuch.” Is it anywonder thatlower back pain is an epidemic in America, the lower back acting like abeleagueredtagalonginthebodyratherthananopen,flowingsourceofenergyandactivity?I—for simplicity’s sake, as coauthors we decided to use the first-person

pronountorepresentLiz’svoicethroughout thisbook—believethelowerbackis the most neglected area of the contemporary American body. But I alsobelieve—andhaveseenduringmorethantwentyyearsofteaching—thatyogaisa healing path that can help relieve chronic lower back pain and build andsustainconsistentlowerbackhealth.This book is meant to meet you wherever you are in your journey toward

health. If you have never practiced yoga before, you will find clear andaccessibleinstructiontogetyoustarted.Ifyouareanexperiencedyogastudentbutarewrestlingwithalowerbackissue,youwillfindwaystobringwhatyouknowaboutyoga to fruition inyour lowerback . . .andprogress intoanevenfuller,deeperpractice.Most of all, this book ismeant to be an open dialoguewith your body and

whatit’stryingtotellyouaboutwhatwillhelpitheal.

JUSTTHEFACTS:YOURBACKBODY

Reviewing somebasic facts aboutyourbackandhow itworks (orhow it canwork)isthefirststeponyourjourney.Beingeducatedaboutyourbasicanatomyisimmenselyhelpful,bothinidentifyingthesourcesandlocationsofyourpainand in choosing poses and movements that bring relief and comfort to thoseareas.1Your spine is divided into fourmain sections, eachofwhichhas a healthy,

naturalcurvature(illustration1).Fromtoptobottom,theyare:

•Cervicalspine—thesesevenvertebraeareatthetopofyourspine,atyourneck.Attheiraxis,thecervicalspineconnectsyourspinetoyourskull.

•Thoracicspine—thesetwelvevertebraeareyour“middleandupperback”andtheyroughlycovertheareabehindyourribcage.

•Lumbarspine—thesefivevertebraearewhereyour“lowerback”begins.Mostof themovementyour spine iscapableof takesplace in the lumbararea.

•Sacrum—thesefivevertebrae,whicharefusedtogetherintoasinglebone,are at the very bottomof your lower back. Sacral health is crucial to thehealth of the entire spine, and because of this, and because of the sacralbone’sdistinctiveshape,Icallit“theheartofthespine.”

Illustration1.YourSpine

Belowthesacrumisyourcoccyx,oftenreferredtoasyour“tailbone.”Therearefourtiny,fusedvertebraethatmakeupthisbonyarea.Youknowyourbackiscapableofmovement,butdidyouknowthatthereare

sixdistinctwaysyourbackcanmove?Weworkwithalloftheseinyoga:

•Flexion,otherwiseknownasforwardbending•Extension,orbackbending•Lateralmovement,orbendingtotheside,eitherrightorleft•Twisting,whichcanalsobedoneeithertotherightorleft

Thereareafewmoretermsyoushouldlearn,becausethey’rereferencedoftenthroughoutthisbook.Thefirstismyofascia.Thedictionarydefinesfasciaas“asheetofconnectivetissuecoveringorbindingtogetherbodystructures.”2Myo-isaprefixusedinmedicaljargontodenotethatsomethinghasarelationshiptomuscle.3Thus,myofascia is the connective tissue that bindsmuscles together.Myofascia is crucially important in the process of opening your body bystretching;ifyourmyofasciaistight,itwillpreventthemusclesit’sconnectedto

fromlengtheningandreceivingthefresh,oxygenatedbloodtheycrave.In medical and anatomy texts, the word myofascia is usually used when

describing the function of an individual muscle and its surrounding andembedded connective tissues. Because yoga is a holistic practice, I think ofmyofasciaasacontinuouswebofconnectivetissuesandmusclesthroughwhichtheentirebodyacts,moves,andinteractsamongitsvariousparts.4Afewmoretermstoreview:atendonisabandofdense,fibrousconnective

tissuethatconnectsmuscletoboneanddistributestheforcethatmuscleexerts,5and for simplicity’s sake, it is considered in this book to be part of themyofascialweb.Aligamentisafibrousbandoftissueconnectingbonetoboneorsupportinganorganinplace.6You’llseethatligamentsarenotedthroughoutthe book as distinct frommyofascia, because they relate to bones rather thanmuscles.

Illustration2.YourLowerBackandHips

Fromrightwhereyou’resitting, it’seasytofeelhowthepartsofyourbodyareconnectedintheholisticviewI’mreferringtoasthemyofascial“web”—justreachyourrightarmupoveryourheadandstretchitovertotheleftasyouleanslightlytotheleftinyourchair.Youshouldfeelastretchnotonlyinyourrightarm,butalsoalongyourrightarmpitandthesideofyourtrunk,maybeall thewaydowntoyourwaist.You’llexperience theconnectednessofyourentirebodyasyoupractice the

yoga poses in the book, feeling how a particular stretch ormovement travelsthroughyou.Andyouwillcometounderstandhowmovement,ortightnessandtension,inonepartofyourspineaffectsitsotherparts.You’llcometoseeyourspineasanorganicwhole,andtoappreciatetherolethatyourlowerbackplayswithinit.

Your lowerback, aswe’re addressing it in thisbook, consistsof twomajorparts: your sacrum and your lumbar spine.Wewill alsoworkwith the lowerback’simmediateneighbors,yourhipsandabdominalcore,becausetheseareasareallsoconnected.Asillustration2shows, theskeletaloutlineofyourlowerbackiswhat’sknownanatomicallyas“thepelvicgirdle,”plusthelumbarspinethat risesoutof it.Because this isnotanacademic text,youwillnotice termslike hip bones used throughout the book. The illustration shows the propernamesof thebonesand joints, aswellashowI’llbe referencing them.Pleasereturn to the list below whenever you need to reacquaint yourself with thisvocabulary,andreferencethis“cheatsheet”forreminderswhenyouneedthem:

•Ilium:Hipbone•Ischium:Sitbone•Pubis:Pubicbone•Sacrum:Sacralbone•Iliaccrest:Frontalhipbone•Sacroiliacjoint:Sacraljoint(seealsoillustration6)•Coccyx:Tailbone•Femur:Thighbone

Physicallyspeaking, thegoalofyogapracticeforahealthy lowerbackis toincrease the toneof thebody’smuscles and the flexibilityof itsmyofasciabymoving the spine through its six directions of movement. In addition toincreasing your body’s ability to support itself, movement encourages thesynovialmembrane,aninnermembraneoftissuethatlineseachofyourjoints,tosecretesynovialfluid,whichservestolubricateyourjointsandhelpyoumovewithincreasingease.7If you opened this book because your lower back is achy, sensitive, or a

chronic source of pain, you are far from alone. An estimated 80 percent ofpeoplewill experiencebackpainduring their lifetimes, and themost commoncomplaintwithinthisgroupislowerbackpain.8Backpainisthemostcommonmusculoskeletal pain Americans bring to their doctors each year, and in theyears2002to2004,backpaincamewitha$30.3billionpricetagindirecthealthcare costs.9Most lower back pain affects young andmiddle-aged adults,witheighteen-to sixty-four-year-olds making almost 75 percent of all health carevisits for lower back pain in 2006, and it affects slightly more women (56percent)thanmen.10Lower back pain can take many forms, some clinically serious and others

“just”duetoeverydaystressandstrain.Thehighnumberofpeoplewhosufferfrom lower back pain points to the diversity of its causes and consequences.AlthoughIbelieveyogacanbringhealingtothelowerback,eitheronitsownorin combination with medical treatment, I must mention certain scenarios inwhichit’scrucialyouconsultadoctor.Theseinclude:11

•Ifyouhavehadstrong,constantpainfortwoweeksormore•Ifyourpainisaccompaniedbyafever• If your pain is the result of a traumatic incident, such as a fall or a caraccident

NAMEYOURPAIN

Whenyougotothedoctorwithalowerbackissue,itmaybedifficulttodescribeyourpain.Butbeingdescriptive—evenliterary—canhelpyourdoctorstarttodecodewhatthesourceofyourpainmightbe.Herearesomewordsmystudentshaveusedtodescribetheirbackpainovertheyears:hot,lightning-like,dull,shooting,annoying,stabbing,spastic,angry,achy,throbbing,grippy,burning,sharp,jumpy,agonizing,awful,debilitating.

•Ifyoufeelnumbnessortinglingformorethanafewdays•Ifyourpaingetsworseatnight,makingsleepdifficultorimpossible

Ifyoudon’thaveanyoftheaboveissuesbutarenotsurewhetheritissafeforyoutobeginayogapractice,pleaseconsultyourphysicianforconfirmation.Intheappendicesatthebackofthisbook,Ihaveprovidedyogasequencesthatarehelpfulforspecificmedicaldiagnoses,includingherniateddisks,sacralsprains,spinalstenosis,andspondylolisthesis.Whereveryouareinyourjourneytowardwellness,yourpracticeiswaitingforyou!

STRESSANDPAIN:THERELAXATIONRESPONSE

Often, your experience of pain has to do with much more than the physicalarchitectureand injuryhistoryofyourbody.Stressmanifests itself inphysicalwaysaswellasemotionalones,andpainisoftenthewayitrearsitsuglyhead.Whether you see stress as a cause of pain in itself, or as the cause of chronicmuscle tensionandpoorposture that in turncausesyourpain, therecanbenodoubt—stressisaguiltypartyinthestoryoflowerbackpain.Youhaveprobablyheard that yoga canhelpyoumanage stress, and that is

very true.But there’snothingmagicalormysteriousaboutwhythepracticeofyoga can have a calming, centering effect on your stress level. Yoga simply

signals your body—specifically, your nervous system—to deploy its ownmethodofregulatingtheeffectsofstress.Inshort,yogahelpsyourbodyactivateits“relaxationresponse.”“The Relaxation Response” was named and made famous by Dr. Herbert

Benson of Harvard Medical School in his groundbreaking 1975 book by thesamename.Thebook is still inprint todayandhas reportedly soldmore thanfour million copies. Benson was one of the first scientists to clinically studystress as a physiological phenomenon, and mind-body practice as havingphysiological benefits. His research led him to conclude that conditionsincluding anxiety, high blood pressure, hypertension, and headaches can beimprovedusingmeditationandothermind-bodytechniques.These techniques aren’t simple “feel good” practices, they actually have

neurologicalbenefit:theystimulatetheparasympatheticnervoussystem(PNS),which is responsible for calming the muscles, slowing the heart rate, andgenerallykeepingthebodyfromoverreactingtothestressorsthatsurrounditineverydaylife.ThePNS’spartner,thesympatheticnervoussystem(SNS),isafarmorejitterycreature,responsibleforthefamous“fightorflight”response,orthesurvival instinct that gives us the burst of energy we need to escape fromdangeroussituations.Of course, you have heardmany times that the fight-or-flight responsewas

designed to help our primitive ancestors escape from predators or invaders. Itwasnotmeanttobeactivatedwhenthesupermarketcheckoutlineislongerthanwe anticipated,when our boss asks us to redoworkwe’ve spent hours on, orwhen we have a quarrel with a family member. In these modern-day stressscenarios,ourbiologycanconspireagainstus—ifourPNSisn’t there tobringthe SNS into balance. As Benson discovered, and as the vast field ofcomplementary,orintegrative,medicineacceptsasitspremise,mind-bodyworkisavaluableandbeneficialmethodofachievingthisbalance.Bensonnotesalistofconditionsthat,whencausedoraffectedbyconditions

likestress,canbeimprovedusingself-caretechniquessuchasmeditativeyogaanddeepbreathing.Youshouldbeencouragedtolearnthatbackandneckpainareincludedonthislist.12Youwon’t likelybeable tobanishstress fromyour lifealtogether,butwith

thephysicalandenergetic toolsyogahas tooffer, it is realistic toexpect tobeabletobettermanageyourstressand,byextension,yourpain.

HOWYOGACANHELP

Bensondiscoveredinascientificsettingwhatyogapractitionershaveknownfor

centuries—yogacancalmandopen thebody inaway thatallows it to releasestressandpain,including,andespeciallyforourpurposes,lowerbackpain.Yogais—togetherwithsittingmeditationandamindfulnesstechniquecalled

“body scan”—one of the three main components of the biologist Jon Kabat-Zinn’spioneeringworkwithstress,pain,andillness.13Kabat-Zinn,workingandteaching at the University of Massachusetts Medical School, created theMindfulness-BasedStressReduction(MBSR)programthat isusedinhospitalsandpainclinicsacrossthecountry.Inhispopular1990bookFullCatastropheLiving, he calls yoga “anotherway inwhichyoucan learn aboutyourself andcometoexperienceyourselfaswhole,regardlessofyourphysicalconditionorlevelof‘fitness.’”14Recent research supports what Benson, Kabat-Zinn, and many others have

introducedtothemainstream.Studyafterstudyhypothesizesthatyournervoussystemisdirectlyaffectedbyyogapractice.I’llmention just one such study, a randomized controlled trial conducted in

Boston and published in 2009. The study gave a twelve-week yoga course,includingdeeprelaxation,yogapostures,andbreathingtechniques,toagroupofpeople who were suffering from chronic lower back pain. At the end of theprogram, nearly three quarters of the participants reported a reduction of theirpain; only 27 percent of the “control group,”which had not been given yoga,reported similar improvement. Additionally, and remarkably, the participantswhodidtheyogaprogramdecreasedtheiruseofpainmedications,reportingnousageatallofopiateanalgesicmedicationsbytheendoftheprogram.15While all of the yoga in this book is an important part of the process of

healing your lower back pain, I want to offer one more note about the wayspranayama,yogicbreathwork, canbeaparticularlyhealingpractice,one thatcan soothe both your hurting body and your stressed mind. As you practicepranayama,pleasekeepinmindeverythingyou’velearnedaboutyourPNSandSNS,and thepower those systemshaveoveryourbody’sexperienceof stressandpain.How does pranayama work on your nervous system? I’ll give two quick

examples.First,Three-PartBreath,orDirghaPranayama,whichwe’llpracticeinchapter2,bringslong,deepbreathsintoyourpelvicarea,abdomen,andchest.This sequential, mindful flow of breath not only releases muscle tightness inthose areas, it also encourages the vagus nerve, which is responsible forstimulating the PNS, to send your heart relaxingmessages through your long,deepexhalations.Second,inOceanBreath(UjjayiPranayama),even,elongatedinhalations and exhalations are used to balance the SNS,which controls your

body’s fight-or-flight response to stress, and the PNS.When you make yourexhalationslongerthanyourinhalationsinOceanBreath,youstimulatethePNSevenmoredeeply,elicitingtherelaxationresponse.16

THESLOWROAD,THEBESTROAD

WhenIfirstbeganyoga,IstudiedwithanexceptionallycreativeyogateacherfromCalifornia.Heoftenstartedhisworkshopswithseatedposes,includingHero’sPose,inwhichyoukneel,thensitbackwithyourhipsonthefloorbetweenyourfeet.Eventhoughthisisconsideredanappropriateposeforbeginners,itcanbequitechallengingforstudentswithtightthighs,hips,or ankles, or thosewith knee issues.The teacher hada trick to keep students fromgettingdiscouraged—hesuggestedweplacea thickphonebookunderourhips toopenour thighsand relievepressureonour kneesandankles.Everyday,hesaid,wewere to removeonepage in thephonebookandpractice theposeagain. Idid this,and indeed,at theendofashort three years (there were about 1,200 pages in the phone book I had), my hips werecomfortably grounded on the floor in Hero’s Pose. What’s the moral of the story? First,anythingcanbeayogaprop...andsecond,patienceleadstoprogress!

Finally, as you embark on your new yoga practice, letme share somethingthathasbeenmeaningfultomeinmyownyogicjourneyandthatIwillbeusingoften in the yoga practice sections of this book. It’s these three words: anyamountpossible!“Anyamountpossible,”saidwithquiet,focusedgusto,iswhatechoesthrough

mymindeverytimeIpracticeyoga,especiallywhenIamtryingachallengingposeorworkingwithapartofmybodythat is tight,stiff,ordull. It isanoft-used phrase from the Iyengar yoga tradition, thewell-known alignment-basedmethodofyogafoundedbythelivingyogamasterB.K.S.Iyengar.These simplewordswere especially encouraging tomewhen I first started

practicing yoga, becausemybody, andmy lower back in particular,was verytightfromyearsofhunchingoveradeskasanarchitect.Today,whenIaskmystudentstostretch,reach,oropentheirbodies“anyamountpossible,”Imeantoremind them not to push their bodies beyondwhat they can comfortably andsafely do at a given moment. Instead, I like to encourage them to create adialoguewiththeirbodiesinordertounderstandhowfartheycanmoveintoapose,andhowmuchstrongerandmoreflexible—evenincrementallyso!—theyarebecomingeachtimetheyarereturningtoaposetheyhavepracticedbefore.ThewordscontinuetoinspirebothmyyogapracticeandteachingtodayasI

continually findmore spaciousness and comfort inmyownbody and as I seethosequalitiesdevelopinmystudents.Onthephysicallevel,theabilitytomeetyourbodywhereitisandaskittoopenupanyamountpossibleisoneofthetrue

gifts of yoga. I hope it can inspire you to practice so that you too will findrenewedopennessandstrengthinyourownbody.

WHATISYOGA?

What are we to make of that fact that one person might practice yoga at acommercialgyminNewYorkCity,whileanotherwilltraveltoIndiatopracticeit with a renowned spiritual master? Or of the way one student mightmeditatively chant “OM” with her hands pressed prayerfully together at thebeginning of a yoga class, while another only looks forward to the physicalrewardsofagood,deepstretch?Arebothofthesestudents—plustheestimatedfifteenmillionAmericanswho

practiceyoga,17engaginginthesamepractice?Inotherwords,whatis“yoga”?The answer is—like your body, like your life—not easy to simply or fully

describe in a few paragraphs. It is, however, worthy of a few moments ofcontemplation; a fascinating amalgam of spirituality, physical fitness, and theintersectionofancientandcontemporaryculture.Let’s startwith themeaningof theword itself. InSanskrit, the languageof

ancientIndia,aprevalentmeaningofyoga is“discipline,”andthetermcanbeused similarly tohowwewoulddescribebroadacademiccategories—imagine“mathyoga,”“readingyoga,”or“scienceyoga.”In the complex Indian religious tradition called Hinduism, which some

scholarsdateasfarbackas1500B.C.E.,18 thereareatleastfivemajor“yogas,”eachofwhichissaidtocorrespondtoanaspectofthehumanpersonality:jnanayoga(disciplineofknowledge),bhaktiyoga(disciplineofdevotion),karmayoga(discipline of selfless action), raja yoga (royal discipline), and hatha yoga(disciplineofphysicalexertion).19It is this last yoga—hatha—that is most familiar to most of us as the

disciplined use of bodily postures called asanas and breath work calledpranayama. The term yogi or yogini, incidentally, is translated as “a man orwomanofdiscipline.”Thereisasecond,often-citeddefinitionoftheSanskritwordyoga—“union.”

ThewordisrelatedtotheEnglishwordyoke,asin“tojoin.”Traditionally, the union yogis are pursuing is a spiritual one, between the

Atman,whichislooselyequivalenttotheWesternnotionofthe“soul”or“Self,”takestowardBrahman,whichcanbedefinedasAbsoluteBeing.“Brahman”isanabstractideainHindutheology.ThesameSanskritrootalso

forms thenameBrahma,who is thedivine creator andoneof the threemajordeities,collectivelyreferredtoastheTrimurti,thatmakeupthefaith’scorefor

somemodern-dayHindus.(Vishnu,thePreserver,andShiva,theDestroyer,aretheother two.) In themost traditionalsenseofhathayoga, itspractitionersarecalming, balancing, and strengthening their bodies for a purpose far beyondhealth or physical improvement—they are preparing their deepest selves formeditativeunionwiththehighestmysticalconsciousness.In case you’re starting to worry that this all sounds too “spiritual” or “out

there”foryou—orcontrarytotheteachingsofyourownfaith—fearnot.YoudonothavetopracticeHinduismtopracticeyoga,andalthoughtheWesternizationandsecularizationofyogacanbecontroversialinsomecircles,thefactremainsthatyogashowsupatpracticallyeveryconceivablepointalongthespectrumofmodernAmericanlife.YogaJournal’s2008“YogainAmerica”studyfound,forexample, that nearly half of Americans practice yoga for overall health, andnearly fourteen million Americans have had yoga recommended to them bydoctors.20Soyoucanbeassuredthatwhateveryourapproachtoyourpersonalpractice,

the “discipline” and “union” of yoga can be as secular or as spiritual as ismeaningfultoyou.Itcansimplybeaboutreleasingtension,pain,andimbalanceinyourbody.Itcanbeaboutquietingthechatterandfearinyourmindsothatyour body can open up to greater health andwellness.You can imagine yourpracticeasawaytobringintobalancethemultiplelayersofyogic“bodies”—energetic, andmental or emotional among them—that are layeredwithin youroutermost,physicalbody.21OryoucanenvisionyourpracticeasapathtowardwhatPatanjali, the compiler of the ancient treatise knownas theYogaSutras,calls“meditativeabsorption”intoahigherstateofbeing.22Butonethingiscertain,thosetwokindsofpractitioners—oneinagym-based

yogaclass,theotheratthefeetofamasterinIndia—are,infact,bothpracticingyoga.Andinyourjourneythroughthisbook,youwilldiscoveryourownpath,yourowndiscipline,yourownyoga.Ofcourse,Ihaven’tlostsightofthefactthatyoupickedupthisbookbecause

youareinterestedinhowyogacanhelpyoubringhealth,strength,andbalancetoyourlowerback.Inyoga,everythingisdonewithmindfulnessandpurpose,even the most basic, universal human actions. We’ll start our journey byexploring yogic insights on four of these: breathing, standing, sitting, andresting.

HOWTOBREATHE

“Justbreathe.”It’swhatyoumightsaytoafriendwhoistalkingamileaminutetobringyouuptospeedonapersonalcrisis.It’swhatyoumighthavebeentold

todowhenthestressesofyourlifehaveputyouoffyourgame.Andit’swhatyou often likely murmur to yourself when you’re experiencing back pain,whetherchronicoracute.Breath,asyouknow,isthelife-giverandsustainer,oneofthemostpowerful

symbols of our constant connection to the basic, miraculous fact that we arealive.Yetmostofusgothrougheachdaywithoutpayingcloseattentiontoitatall.Ifwedid,wewouldquicklyrealizethatthequality,pace,andrhythmofourbreathcanbedecidingfactorsinhowsmoothlyanygivendaygoes,andinhowmuchmorequicklywecanmovetowardlowerbackhealth.You’llencounterreferencestoyourbreathofteninthisbook,sometimesusing

theSanskrittermpranayama,whichmeans“breathcontrol.”23Thereasonforthatisthatbreathworkisapartner—manywouldsayanequal

partner—withphysicalposturesinthepracticeofyoga.Yourbreathisatool,tobeusedjustasrespectfullyandmindfullyasyouwoulduseyourmuscles,yourbones,oryourbrain.Butlikeall tools,youmustlearnhow touseit ifyouaregoingtoexperienceitsfullpower.Generally speaking, when you practice yoga poses (asanas), your breath

should be full, smooth, and rhythmic, taking as long to inhale as you do toexhale. Inmyclasses, Iadvisestudents touse theirbreath thisway:“Astrongbreathforastrongpose,asoftbreathforasoftpose.”Thatmeansthatwhenyouare practicing a pose that takes a lot of energy, such as a standing pose or abackbend,youshouldbreatheverydeeply—ideally,inasoftlyaudibleway—tohelpyourbodymove into thepose, tosupportyourbodywhileyouare in thepose, and to help you to come out of it. Remain mindful of your breath,especiallyinchallengingposes,becauseyoumaydiscoveratendencytoholditwhenyourbodyisworkinghard.Whenthathappens,gentlybringyourbreathbackintoyourbodywithadeep,even,audibleinhalationandexhalation—you’llfeel a big, immediate difference in how you experience the pose. Remember,though, when you are in a restful or meditative position, to let your breathbecomesoftandquiet,encouragingyourbodyandmindtorelax.Whenyoufocusyourmindonyourbreathaswellasonyourbody,yourmind

is drawn inward. It learns to observe, witness, and become present to thesensationsinyourbody—especially,forourpurposes,thecriticalmessagesyourlowerbackistryingtotellyouaboutitsconditionandwhatwillhelpittocomeintowellness.Anatural,fullflowofbreathcanhelptoopentightareas,releasetension,andbringlifeforce(prana)intoitsfullexpressioninyourbody.Thebreathwork(pranayama)exercisesIwillintroduceinthisbookaremeant

tohelpyoucopewithchronicpainand theemotionalstresses thatcomealongwith it.Much of the pranayama practice you’ll learn in this book ismeant to

elicit the “relaxation response” I discussed earlier. When your emotions losetheirchargeandcalmdown,youcancreateapositivedialoguewithyourbodyandyourpain,insteadoflivingwiththefearandanxietythatoftenaccompanychronic pain.Remember, you can practice pranayama exerciseswhenever youfeel pain or arementally or emotionally charged or strained . . . andwhetheryou’re on and off your yogamat. Once you connect with the power of yourbreath, you’ll carry a self-sustaining treasure trove of wellness and life forcewhereveryourlifetakesyou.Nowlet’slearnoneofthemostpowerful(yetaccessible)pranayamapractices

Iknowof—OceanBreath.You’llseethisbreathanumberoftimesthroughoutthisbook,andIhopethatitcanbecomeago-topracticewheneveryouneedtocomeintocontrolofyourbreathanddirectittowardyouremotionalorphysicalwell-being.Ocean Breath is called Ujjayi Pranayama in the yogic texts.Ujjayi means

“upwardvictory,”whichisquitedescriptiveofhowthisbreathfeelsandlooksinyourbody,becausewhenyoupracticeit,yourlungsarefullyexpandedandyourchestliftsandbroadens,likeamightyconqueror.24YetthenameOceanBreathislovelyandaptaswell,becauseasyouwillhear,itsoundslikeagentleoceanwavebreaking in thedistance.Youwillcreate this soundbyveryslightlyandgently narrowing the space between your vocal cords. Sometimes it’s hard toknowifyou’reactuallydoingthat,butyoucantellyou’vegotitwhenbothyourinhalationsandyourexhalationstakeonasoft,rich,resonant,audiblevibration.To findOceanBreath, take a long inhalation and create an audible sighing

soundasyouexhalethroughyourmouth.Nowcloseyourmouthandwhenyouexhaleagain,dosothistimethroughyournose.Canyoucreateasimilarsighingsound? Practice the sighing sound in both your inhalations and exhalations,breathingthroughyournose,untilyourbreathbecomeslong,deep,andfull.Letyourbreathmoveintoandoutofyourbodylikeagentleoceanwavelappingatapeacefulshore.Besure topaymindfulattention to thequalityofyourbreathandhowyour

body andmind feel during your practice. You’re good to go as long as yourbreathislong,smooth,andresonant.Butifyourhearstraininyourbreath,ifit“catches,”orifyourbodystartstotenseup,it’stimetoletgoofOceanBreathand return to normal breathing.You can take a couple of regular breaths andthenreturntopracticeOceanBreathforafewmorerounds.

HOWTOSTANDYourposture,orhowyouholdyourbodyinastandingposition,saysalotabout

you, from thestateofyour self-esteem to the likelihood thatyouare sufferingfrom lower back pain. Standing up straight, strong, and tall canmake all thedifference in the imageyouproject—bothoutward to theworldand inward toyourownself-image.Therearemanyfactorsthatdetermineyourposture.Someofthesearebeyond

yourcontrol,suchasthebonestructureandbodyshapethatyouinheritedfromyour family or that were set by how you were positioned in your mother’swomb. Other factors are only slightly more under your control, such as thestressesandstrainsofyourjobordailyroutineathome.Otherfactorsthataffectyourposturearemorefunctional,suchas themobilityofyourhips,spine,andshoulders;themuscletoneofyourlegs,hips,abdominalwall,andback;andthewayemotionalstressmanifestsinyourbody.Imentioned self-esteem before, and on that note, I’m sure you’re aware of

what can easily happen—especially in your upper chest and shoulders—whenyouexperiencechallengingemotionssuchasinsecurity,sadness,orgrief,nottomentionthementalandemotionalstressorsthatoftenaccompanychronicpain.It’snocoincidencethatyourupperbackandshouldershunchforwardandyourupperchestcavesinwardduringtimesofstressorpain.Atthosemoments,wetend to instinctively close our hearts, both literally and figuratively, to protectourselves.Asyoupractice yoga, youwill findphysical stability thatwill helpcarryyou through stress andchronic lowerbackpain.Becauseyourbodyandmindare inextricably connected,youmayalso find thatbringing stability intoyourbodyencouragesemotionalstability.Fromthatstableplace,youmayfindyourselfbetterabletofacethestressesandstrainsofeverydaylife—withyourspineliftedandyourheartopen.

FIG.1.1

Nowthatyouunderstandtheimportanceofyourbaselinestandingposture,itmay not surprise you to learn there is a yoga pose for simply standing upstraight.ItiscalledMountainPose,orTadasanainSanskrit(fig.1.1).Itisoneof those poses you can practice at the bus stop in themorning, in front of amirror before bed, or waiting in line at the ATM. Standing up in an aligned,mindfulwayisavailabletoyouwhereveryouare.TryMountain Pose now: Standwith your feet grounded to the earth while

yourspineandthecrownofyourheadelongateuptowardthesky.Visualizethenatural centerline of your body, from front to back,which passes through thecenterofyourankles,knees,hips,andshoulders.Bringyourearsandthecrownof your head into alignment with your shoulders. Imagine your strong, longcenterlinepassingrightthroughthecenterofyourpelvicgirdle;yoursacrumandthoracic spinecurvegentlybackward from it, your lumbar andcervical spinescurveinwardtomeetit,andthebaseofyourskulliscenteredonit.Takeamomenttolookatyourselffromthesideinamirrorandseeifyoucan

find this alignment. Are your hips balanced over your legs, or do they swayforward or backward?Are your shoulders aligned over your hips, or are they

rounded forward or thrown back? Are your ears set squarely over yourshoulders?PracticeMountainPoseagain, this timewithyourbackbodyagainstawall.

Placeyourhipsandyourshoulderssnuglyonthewall—rollyourshouldersbackuntilyourshoulderbladesrestasmuchaspossibleagainstthewall.Noticewhathappenedinyourlowerbackwhenyoutookyourshouldersback—diditkeepalong, gentle curve, or did it overarch forward and throw your abdomen awayfromthewall?Finally, takethebackofyourheadtothewall tobringyourshoulders,ears,

and crown of head into alignment with your spine. Be sure that your chin isparalleltothefloorsothebackofyourneckstayslong.Youarenow inyournatural alignment.Doesyourbody feeldifferent from

howitnormallydoeswhenyou“standupstraight?”Thismaybeaverydifferentexperience of what it means to stand in postural alignment, even when youpracticedMountainPosejustamomentago,withoutthesupportofawall.In your supported Mountain Pose, close your eyes for a moment and feel

stability inyour legsandhips.Visualize the long,gentlecurvesofyour lowerback,middle back, upper back, and neck as they rise out of your sacrum andclimbuptothebaseofyourskull,likestrong,limbervinesthatsupportyourribcage, shoulder girdle, and head. Take a big, deep breath into your broad andopenheart!

FIG.1.2

Nowstepawayfromthewallandseeifyoucanmaintainthealignmentyoujust discovered and create “neutral hip position,”which establishes an uprightand balanced position of your pelvic girdle and centers your hips over yourthighs (fig. 1.2).We’ll come back to this positionmany times throughout thebook—youcanexperienceitbycreatingthefollowingactionsinyourpelvisandlegs:

•Firstdrawyourtailbonedownthewall,thenscoopitinandup.•Rollyourupperthighsslightlyinward.•Pressyourfrontthighsbacktowardthewall.•Liftyourfrontalhipbonesuptowardyourwaist.•Hugyourabdominalwalltowardyourspine.

You’ll see many references to neutral hip position throughout the book,because itcreatesstability inyourhips,alignment inyoursacrumand lumbar,and a healthy base from which your spine can come into its gently curvedprofile.

Relish your neutral hips and aligned spine for amoment. Carry the feelingwithyouthroughoutyourday,andremember:whenyourspineisinalignment,itisstrongandflexible,andyourbody—especiallyyourlowerback—willmovewitheaseandgrace.RepeatMountainPoseatawallwheneveryoufeelslouchy,collapsed,orwhenyouhavethebluesfromchronicpain,asareminderofwhatyourbodycanandwill feel likewhen it’s in itsnaturalalignment.Use itasareminder,aswell,ofwhatitcanfeelliketoalignalltheaspectsofyourself:yourbody,yourbreath,yourmind,youremotions,andyourdeepest,mostessentialcore.

SELF-ASSESSMENTS:AREYOURHIPSALIGNED?

Yourhipsmovebackand forthandupanddownwitheverystepyou take. Inaddition,yourhipbonesrotateupandback,andforwardanddown.Yourpelvicgirdle is vulnerable to the stresses and strains that come with all of theirmovements,especiallywhenthemyofasciaaroundthemisimbalanced,tight,orweak.Theresultisthatyourhipbonesandsacraljointsreformintoimbalancedpositions.Imbalancedalignmentisn’talwaysadirectcauseoflowerbackpain,althoughitsometimesis,butitcancauseyourlowerbacktobecomevulnerabletoinjury,whichthenproducesbackpain.25Nowthatyou’veestablishedthenaturalalignmentofyourbodyinMountain

Pose,youcandothreesimpleteststodetermineifyourhipbonesarealigned,orwhetherone ishigheror lower,or rotatedupordown.Andyou’llexplore theeffectofimbalancedsacraljointsonyourhipbones.You’lluseyourfindingsinchapters2and3tohelprealignandbalanceyourhipsandsacraljoints.First,you’llfindyourASIS,ortheanteriorsuperioriliacspine(fig1.3).This

comprisestheprominentknobbypointsonthefrontofyourhipbones.StandinMountainPose in frontof amirrorwithyour fingersonyour fronthipbones.Bendyourkneesandcome intoa forwardbendposition.Massage the frontofyourhipswithyourfingersuntilyoufindtheASISpoints,whicharerightabovethecreaseofyourfrontgroins,andplaceyourindexandmiddlefingersonthem.Nowslowlystandup,straightenyourlegs,andlookatyourhipsinthemirror.Areyourfingers,andthusyourhipbones,evenwitheachother,orisonesidehigher than the other?Now check for rotation—is one hip bone closer to themirrorthantheother?Next,you’llinvestigatewhetheryourPSIS,orposteriorsuperioriliacspine,is

balanced (fig. 1.4). These are the prominent points on the back of your hipbones.You’ll needmirrors, placed so you can see the reflection of your backbody,orafriendto lookatyourback.StandinMountainPoseandplaceyour

thumbsonthebackofyourhips.MassagetheareauntilyoufindtheprominentbonylinesofthePSIS—sometimestheyaredimpled,othertimestheyprotrude—oneithersideofyoursacralbone.TheseareusuallyhardertofindthatyourASISpoints,andithelpstomoveyourtrunkaroundsoyourthumbscandiginuntilyoufeelboneratherthansofttissue.Onceyou’vefoundthem,yourfriendcanassesswhethertheyarebalancedorimbalanced.

FIG.1.3

FIG.1.4

FIG.1.5

Finally,atrustedfriendcanhelpyouwiththe“RaceCarTest,”amethodthatis taught by yoga therapeutics expert Doug Keller.26 Have your friend standbehindyouwithherthumbsonyourPSISpoints.Comeintoastandingforwardbend(fig.1.5).Ifoneofyourhelper’sthumbsgoesfasterandfarthertowardyourwaistthan

theother,likearacecardriverwhopullsaheadofthepack,thesacraljointonthatsideofyoumaybetighterandstuck,which“pulls”yourPSISforward.Thecauses—andoftentheresults—ofhipboneheightandrotationdifference

are many, including ankle pronation, weak leg musculature, leg lengthdifference, scoliosis, muscular asymmetry, and hyperextension or inwardcollapse of the knee.27 But fear not—you’ll explore yoga poses to helpreestablishbalanceinyourhipbonesandsacraljointsinchapters2and3.

HOWTOSITNow that you’ve experienced your natural alignment in a standing position,you’lldiscoverhowtocreateitasyousitaswell.Sittinginawaythatsupports

lowerbackhealth isn’tatallsimple,andwhenyouconsider thefact thatbackpain is one of themost commonwork-related injuries and is often caused byordinarywork activities such as sitting in an office chair, it’s clear thatmanypeopledonotknowhow to sit in away thathelps their lowerbacksmeet thedemandsoftheirworkday.28Let’s startwithaquickself-evaluationexercise.Placeachair sideways toa

mirror,sitinthechairwithyourfeetflatonthefloor(oronayogablockiftheydon’t reach), and look at your profile in the mirror. Before you make anyadjustments, observe how you habitually sit. Does your lower back collapsebackward,ordoesitoverarchforward?Doesyourshouldergirdlesitsquarelyontopofyourpelvicgirdle,ordoesitshiftforwardorback?Areyourearsinlinewithyourshoulderswithyourchinparallel tothefloor?Don’tworryifyou’re“off”inyouralignment;we’llworkwitheachofthesepointstocreateahealthyseatedposition.Placeonehandonthefrontofyourhipsandtheotheronyourbackhips.Drop

yourtailbonedownwardwhileyoudrawyournavelslightlytowardyourspine.If theseactions sound familiar, it’sbecauseyoupracticed them to findneutralhipposition,whichisexactlywhatyou’vejustdoneinyourseatedposition.Youshould feel your lower back elongate while your abdominal wall becomesengagedandreadytohelpsupportyourlowerback.Roll your shoulders back so your collarbones broaden, then draw your

shoulderbladesdowntowardyourwaist,withoutoverarchingyourlowerback.Yourshouldersshoulddropawayfromyourears—thisshouldbeagoodfeelingoflengthinyourneck.Drawyourshoulderbladesgentlytowardeachotherandpressthemgentlyforward,imaginingthemas“helpinghands”thatsupportyourchestandhelpittoopenandbroaden.Lookatyourprofileonceagaintobesureyourshouldergirdleisalignedoveryourhips.Finally,drawyourearsback,inlinewithyourshoulders, toalignyourhead

overyourshouldergirdle.Tuckyourchinslightly,justenoughtofeelthatyourchinisparalleltothefloorandthebackofyourneckislong.Closeyoureyesfora moment and feel your head effortlessly balanced on top of your spine.Visualizeyourspinegentlycurving,long,lifting,andlight.Now that you’ve created your natural alignment in a chair-seated position,

exploreitinacross-leggedfloor-seatedpositioncalledSukhasana,orEasyPose(fig.1.6).Ifyourthighorhipmusclesaretight,sittingonthefloormayfeelverydifferentfromsittinginachair—andfarmorechallenging.Butit’sgoodtoworkon floor sittingbecause itbrings flexibility intoyour thighandhipmyofascia,gentlytonesyourabdominalcore,andstimulatescirculationinyourpelvisandlowerabdomen.

FIG.1.6

Siton thefloorwithyour legscrossed,andadjustyourpositionwithoneormoreofthesetips:

• If your lower back rounds backward, if your knees are higher than yourgroins,orifyouexperiencetensioninyourlowerbackorabdomen,sitonafoldedblanketorbolster.

• If your thighs or hips feel tense, place folded blankets under your upperthighsforextrasupport.

•Ifyouhavekneediscomfort,placeyogablocksunderyourknees.• Place a looped belt around your sacrum (not your lumbar) and knees tosupportyourlowerback.

•Placeyourhandsbehindyourhipsandpressyourfingertipsintothefloortohelpliftyourtrunk.

You’llexploretheseactionsindetailinchapters2through6asyoumoveintoposesforyourhipsfirst, throughyour lowerback, thenall thewayuptoyour

middle andupper back.Whenyoubringyour body into its natural alignment,yourposture—bothstandingandseated—becomesatoolthatcanhelpyoumeetthe demands placed on your lower back with a minimum of stress on yourmuscles,ligaments,bones,andjoints.

HOWTOREST

“First,learntoachievethesilenceofthebody,”saysB.K.S.Iyengar.29WhenIreadthisquote,myfirstquestionis,whatis“thesilenceofthebody,”andhowdoIachieveit?In theyogic tradition, bringingyourself into a stateof rest is a step-by-step

process.Thefirststepsbringyourbodyandsensesintocompletecomfortsothatthe chatter your bodyusually sends to your brain, especially about discomfortand stress, lessens in intensity until thosemessages slide through youwithoutcommandingyourattention.Whenyourbodybecomesquiet, a deeper andmoreprofound experienceof

relaxation can begin, in which your mind comes into a state of heightenedawarenessandpresence.A“presencemind”seespastwhatyounormallythinkof as your “self”—your skin, muscles, bones, joints, internal organs; yourpersonality;andthespecial,individualtraitsthatdistinguishyoufromothers—into the layersofyour inner self, yourdeepest self. I often thinkof “presencemind”asaninnerexplorer,aseekerof thedeepestspacewithinmybeingthatholdsmyownpersonaltruth.Whenyoupractice thedeep-relaxation exercises in this book, youwon’t be

casually lying down to rest, you’ll be practicing an actual yoga pose calledShavasana. You’ll start by creating complete comfort in your physical body,especially inyour lowerback—eachdeep-relaxationexerciseoffersadifferentway to do that using a combination of yoga props and lying-down positions.Wheneverypartofyourbodyfeelssupported,itrelaxesandsendsmessagestoyourbrainthatitiscomfortableandsafe;yourbrainrespondsbysendingbackmessagesthatallowyourbodytorelaxmoredeeply.That’swhendeeprelaxationcanshiftintoadeepandprofoundexperience.In

theyogic traditions therearemany terms that start todescribe it.TheSanskritwordsshanti(peace),nischala(astateofserenity),andchitta-vishranti(mentalrepose)arejustafew.Thelastofthese—chitta-vishranti—comesfromfocusingthemindontheflowofbreathduringShavasana.30Takeamomentrightnowtoexperiencesomeofthequietnessthatcomesin

deeprelaxation.Liedowninacomfortablepositionifpossible,butyoucantrythisquickexercisesittingupaswell.Closeyoureyes,andfollowyourbreathfor

a fewminutes as it naturallymoves through your body. Feel how it flows inthroughyournoseanddownthroughyourlungstoyourabdomen,andthenfeelhowitflowsoutfromyourabdomen,lungs,andnose.Visualizethesoftwaveofyourbreathgentlycaressingallthepartsofyourbody,cleansingyourbodyandclearing your mind. When you’ve finished, open your eyes and observe thefeelingsinyourbodyandmind—perhapstheyarenowcalmerandquieter,andhavebroughtyouintoastateofpeace,serenity,andrepose.ThoughShavasanaisoftenayogastudent’sfavoritepartofclass,youshould

be able to see that it is quite different from taking a nap (although sometimesyoujustcan’thelpbutfallasleepafteryogapractice...andifyourbodyneedsto sleep, let it!). The practice of deep relaxation rests your body, draws yoursenseorgansinward,andquietsyourmindbyfocusingitonyourinternalworldratherthanontheexternalworld.Thereisnobetterwaytoofferyourselfrelieffromthestressesandstrainsofyoureverydaylife,torefreshyourselfattheendofyourworkday,ortoprepareforadeep,refreshing,restfulnightofsleep.Shavasana is not the only way to find rest and quiet through yoga. When

you’re practicing yoga and need a break, or if you just have a couple of freeminutes during a busyday, you can rest inChild’sPose, orBalasana.Child’sPosebringsyourbodyandyourmindintoaninwardfocus.Itsoothesyourlowerbackintoagentleupwardcurve,creatinglengthinthemyofasciaallalongyourspineandbetweeneachvertebra.Youcanrefertochapter2tofindinstructionsforChild’sPose,aswellashelpfultipsforcreatingacomfortableandrestorativeposition.

HOWTOUSETHISBOOK

In these pages, I hope to offer you both the motivation and the practicalresourcesforyourholisticjourneytowardlowerbackhealth.Tothatend,Ihavestructured the book around five areas of the back body: your hips, sacrum,lumbar,abdominalcore,and,finally,yourmiddleback,upperback,andneck.

HOWTOSUPPORTYOURLOWERBACKWHILEYOUSLEEP

Yourjourneytowardlowerbackwellnessdoesnotendwhenyoucloseyoureyesattheendofyourday.Howyoupositionyourbody forsleep isan importantway to reinforce thehealthyposturesyou’vepracticedallday.Hereareafewquicktipsforsleeppositionsyourlowerbackwillthankyoufor:

•Ifyouareasidesleeper,placeapillowbetweenyourkneestopreventyourthighbonesfromtuggingyoursacraljointsoutofbalanceduringthenight.

• Ifyouareabacksleeper,placeapillowunderyourkneesso thatyour lowerbackcan

releaseandrelaxcompletely.•Ifyouareastomachsleeper...considertryingtochangeyoursleephabits!Sleepingonyourstomachcancausenecktorsion,whichhasapainfulrippleeffectall thewaydownyourspine.

•Ifyouexperiencenecktension,placearolledtowelunderyourneckwhenyouliedown(on your back) to sleep, or try a therapeutic neck pillow that provides support for yourcervicalspine.

Withineachchapter,youwillfindthreeintroductorysections:

• ThroughWesternEyes: Here youwill learn how theWesternmedicalcommunity sees the areaof thebodywe’reworkingwith.Youwill learnabout the anatomy of the area, its relationships to its neighbors in yourbody, and some of the possible reasons why it can hurt. You will seeanatomical illustrations in this section to help you visualize the conceptsI’mdescribing.

• ThroughEasternEyes:Next youwill learnwhatEasternmedicine andphilosophyhastosayaboutthatareaofyourbody.Thissectionwillsetthetonefortheyogicworkahead,andyouwillcometounderstandwhyIhavechosentheposesyouwillsoonpractice.

• Uniting East and West: Now you will see the Eastern and Westerninsightswe’veexploredas they relate to—andoftenecho—eachother. Inthissection,Iwillofferanyfinalpreparatorythoughtsbeforewebeginouryogapracticeinearnest.

Hopefully, reading these introductory sections will have you inspired andeager to bring yoga practice to that area of your body.Our practicewill takeshape over three sets of poses, and it will be illustrated throughout withphotographs:

• Ask and Listen: The first steps you will take in each chapter are“preparation for practice,” meant to help you discover an open curiosityabouthowthespecificareaofyourbackfunctions(ordoesn’t).Whatisthispartofyourbacktellingyou?Canyoufindwaystorelaxandcalmyourselfsoyoucanhearitsmessage?

•Practice:Thisisthemainsequenceofyogaposesforeachchapter.Init,youwillconnectwith,balance,tone,andstrengthentheareaofyourbody—with attention to variations of each pose that will meet you whereveryour ability level is at the moment. This section will always end with ameditativedeeprelaxation.

•GrowandProgress:Afteryou’vegonethroughthepracticeanumberoftimes—or sooner, if you are an experienced yoga student—you will bereadytokeepyourpracticefreshandexpandingwithaseriesofadditional,morechallengingposes.

Thereareacoupleofwaystoapproachthephysicalposes in thesesections.Oneistolookcloselyatthephotographstoseehowthemodelsdemonstratethefullnessoftheposeanditsvariations.Another,ofcourse,istoreadthetextfordetailed instructionon theways—oftenquitesubtle—thatyoucanarrangeandadjust your body so that it receives the pose’s maximum benefits whileprotecting joints,muscles,andyour lowerback.Youmayfind ithelpful todothesestepsineitherorder.Therearealsomeditationsandreflectionsinthepractice,chieflyinthedeep

relaxations at the end of each chapter’s step 2. It can be difficult to read andrelaxatthesametime,sohereareafewwaysyoucanapproachthosesections:

• Read themeditationaloudquietly toyourself, takea fewdeepbreaths toprocess what you’ve read, then lie down and rest in the way the textdescribes, keeping your mind gently trained on the message of themeditation.

• Havea friendread themeditationaloud toyouwhileyourelax.Youcanreturnthefavorthenexttimeyoupractice!

• Make a recording of yourself reading the meditation aloud, and play itwhileyourelax.

The structure I’ve just described is, if youwill, the “spinal column” of thisbook. But just as your spine is the centerline of your body, surrounded bymuscles, joints, ligaments,andorgans, thisbookcontainssomeotherelementsthatwill helpyouonyour journey towardwholehealth.Readon formoreonsomeofthoseelements.

HOWTOUSEYOGAPROPSIn 2008, Yoga Journal magazine commissioned a study that found thatAmericans spend$5.7billion annuallyonyoga classes, products, andprops.31Don’tscoffatthatheftypricetag!Althoughsomeoftheseitemscomewithcooldesigns and bright colors, they’re much more than mere fashion accessories.Propsareanintegralpartofahealthyyogapractice,andhavingasetavailabletoyou—andknowinghow touse them—willhelpyouexperience thebenefitsof

poses that youwouldn’t otherwise be able to access. Perhapsmost important,yogapropsprotectyoufromgoingtoofarintoapose,givingyourbodyalittleextrahelpsothatitdoesn’thavetostrainitselftocomeintothepose.

FIG.1.7

Throughouttheyogapracticesectionsofthisbook,youwillseesuggestionsforhowtousepropstoenhanceorsupportyourposes.Fornow,I’lllayoutthemostcommonlyusedprops(fig.1.7),withabriefwordonhowyoucanexpecttousethem.

BeltAyogabelt,whichissometimesreferredtoasa“strap,”isalongstripofcottonornylon,usuallytwoincheswideandbetweensixandtenfeetlong,dependingonthemanufacturer.Thebeltusuallyhasacinchofsomesort toallowyoutoformaclosedloop,thoughmanytimesabeltisusedinitslongformwhileyouholdoneendofthebeltwitheachhand.Beltsareveryhelpfulinseatedforwardbends,inwhichtheycanbewrapped

around the arches of your feet to allow you to lengthen your spine withoutworrying about being able to reach your toes. Belts are also useful in armstretches and chest openers, allowing you to protect your shoulder withouthavingtostruggletoreachonehandtoofararound,behind,oracrossyourbody.

BlanketIn yoga, blankets aren’t generally used for cuddly napping (though they cancertainlybeusedthatwayduringdeeprelaxation!).Instead,blanketsservetwomainpurposesinyogapractice.

First,blanketscanbespreadflat,orfoldedinhalf,acrossayogamattooffergreater support for your body against the hardness of the floor. This isparticularlyhelpfulwhenyouaredoingposesonyourhandsandknees,orlyingonyourfrontbody.Second, foldedblankets areawonderfulway tobringheight and support to

yourbodyinanumberoftypesofposes:underyourhipsinseatedposes;underyour lower backor shoulders in lying-downposes; or under your neckduringdeep relaxation. You can lie down over folded blankets to open your chest,encourageasubtlebackbend,orreleasetensioninyourlowerback.Youdon’thavetohavespecialyogablanketsforyourpractice,thoughthose

productsarenicebecausetheyareusuallybothdurableanduniforminthicknessand texture.Havingmore than one blanket handy is a good idea; often Iwilladviseyoutostackblanketsorrolloneandfoldanother.

BlocksYoga blocks, sometimes called “yoga bricks,” are usedwhenever your hands,feet,knees,orhipsneedalittleextraheightfromsomethingfirm,notsomethingsoft like a blanket or bolster. Yoga blocks are usually made of lightweight,sturdy foam and come in an array of colors.More andmore, yoga blocks arebeingmanufacturedwithrecycledfoam.Manypeopleprefer tousewoodenorcorkblocksmadewithrenewableproductsfromresponsiblymanagedforests.Theblocksare rectangular in shape,whichmeans theycanbeusedat three

differentheights.I’llrefertotheseheightsthroughoutthebookwhenIcallfortheuseofblocks,butyoucanalwaysadjustyourblockstotheheightthatworksbestforyourbodyinaparticularpose.As the photograph shows, these are the three ways you can position yoga

blocks(fig.1.8):

•Low:Theblock’slowestpositioniswithitslongest,widestsideflatonthefloor.

•Medium:Thenextheighthastheblock’slongeredgeonthefloor.•High:Thehighestpositionforablockiswithitsshortendonthefloor.

BolsterYogabolstersoffersomeofthesamebenefitsasblankets—bringingheightandsupport to your hips in seatedposes, and allowing for both chest opening andbackbendinginlying-downposes.Manypractitionersofmeditationsitonround

bolsters tomeditate.Andasyouwillsee,bolstersalsoareabsolutelydeliciouspropsforrestingposessuchasChild’sPose.

FIG.1.8

Thedifferencebetweenabolsterandablanket,though,isthatwhileablanketis soft and adjustable, a bolster is firm, three-dimensional, and of a fixeddiameter.Yogabolsterscomeinafewdifferentshapes,themostcommonbeingthickrectanglesorround,log-likeforms.Bolstersareusuallystuffedwithsomesortofbattingor foam,and theycome invarying firmnesses,withcovers thatareusuallymadeofcotton.Theyusuallyhavehandlesononeend,whichmakesthemeasytomovearound,andwhichcanalsobeusedasagripduringcertainyogaposes.

EyePillowAn eye pillow is simply a soft cloth bag filled with rice, flax seeds, or evenaromatherapyherbssuchas lavender. It isnotas importantayogapropas theothersI’mmentioning,butafterachallenging,satisfyingyogapractice,youwillfinditagreathelpincomingtoaplaceofdeeprelaxation.AsIsaidin“HowtoRest,” a comfortable body is only part of the story of deep relaxation;encouragingthemindtolookinwardisaskeyacomponent.Restingtheeyesiscentraltothatmindfulgaze.Drapinganeyepillowoveryourclosedeyesisasubtlebutpowerfulgesture

that encourages them to stop “looking” toward the externalworld and start tosoften and gaze inward.A fewminutes of deep breathingwith an eye pillowoveryoureyescanbeasrefreshingasashortnap—orjustwhatyourbodyneedstocalmdownenoughtogotosleepatnight.

MatAyogamatisperhapsthemosticonicpieceofyogaequipment.Althoughonecan theoretically practice yoga on virtually any flat surface, including sand,grass,hardwood,orcarpet,theuseofamatisadvisedforanumberofreasons.Yoga mats are made from such diverse materials as rubber, latex, cotton,

bamboo,plastic,orablend.Untilrecently,mostmatsweremadewithpolyvinylchloride (PVC), but nowmany eco-friendly options are available, made fromnaturallyderivedmaterialsthatdonotcontainpotentiallytoxicchemicals.Yourmatgivesyourfeetand,dependingonthepose,handssomethingtogrip

soyoudon’tslidealongthefloor.Someyogamatsarealsohandilymarkedtoprovideameasureofdistanceforalltypesofposes.Theyogamathasmetaphoricalvalueaswell,forit isthesymbolichomeof

youryogapractice.Inyogacircles,youoftenhearaboutcarryingateachingorposture“offthemat”andintoyoureverydaylife.Sometimes,afteralong,hardday—orat thesleepystartofanewday—thesimpleactofunrollingyourmatcantriggeryourmindtocomeintoaquiet,focusedstate. . .andyourbodytofollow.

STARTINGYOURHOMEPRACTICENowthatyouhaveyourprops...what’snext?Youarereadytostartpracticingyoga,ofcourse!Thatdoesn’tmeanyouhavetoquityourjobtomakeroominyour life for yoga—your home practice can take as little as fifteen or twentyminutesof free time, twoor three timesaweek.Set realisticgoalsat first—asyourskillandstrengthbroadens,adesireformoretimeonyourmatwilllikelyfollow.Chooseorcreateaquiet,unclutteredspaceinyourhomeforyourpracticeand

stockitwiththeyogapropswediscussed:amat,ayogastrap,twoblocks,andtwoorthreeblankets.Blanketscanbefoldedandstackedtoformayogabolsterif you don’t own one. If possible, keep your props within reach so they areaccessibletoyouwheneveryoupractice.Yourspacedoesn’thavetobelarge—asmallareacanwork,as longasyou

havespacetoliedownonyourmat.Ifyouliketouseawallforsupport,chooseaspacewithfourtofivefeetofclearwallspacenearby.Youmaychoosetomakeyourspacespecialbyhavingasmalltableorshelf

to hold things that speak to your heart and help inspire you to practice—aphotograph, a seashell, anything that holdsmeaning to youwill do.Youmayalso find that performing one or more small ritual actions, such as lighting a

candle, burning incense, or playing a calming piece of music, can help youdesignateyourpracticeasspecialtime,separatefromtherestofyourday.It’s usually most effective to make your practice a regular part of your

morningoreveningroutine,whicheveristhecalmerpartofyourday.Youmayneedtogetupfifteenminutesearlieroreatdinnerfifteenminuteslater,butthetime you put into your practice will pay you back with a happy and healthylowerback—andwillmorethanmakeupforanyperceivedinconvenience.Finally,ifit’spossible,trytopracticewithafriendortrustedfamilymember

soyoucanenjoysomeofthepartnerposesinthisbook.Thiswillalsohelpyoutofeelaccountabletokeepingyourcommitmenttopracticeyoga.

ABRIEFNOTEONTHEUSEOFSANSKRITEarlier, when we explored the meaning of yoga, I introduced Sanskrit as thelanguageofancientIndia.YouwillnoteSanskritwordsatanumberofpointsinthisbook.Butdon’tbeintimidated!ThisisnotaSanskrit-basedbook,nordoesitrequireanybackgroundinthelanguage(orinyoga,forthatmatter)inordertoreleaselowerbackpainthroughyoga.Chiefly,youwillfindSanskritinthenamesofyogaposes,thoughtheposes

will also be named inEnglish.Additionally, yogic conceptswill be explainedusingboththeirSanskrittermsandtheirEnglishdefinitions,asin,forexample,thecaseofnadis,orenergychannels.Whether you’re feeling overwhelmed or intrigued by the idea of Sanskrit

terminology,you’llbehappytoknowI’veincludedabasicglossaryofthetermsIuseinthebook.Useitasmuchoraslittleasishelpfultoyou.Meanwhile,ifyouarealanguagebuff,andifyou’veheardSanskritnamesfor

yoga poses pronounced andwere curious about their structure, here’s a smallcheat sheet of Sanskrit adjectives you’re sure to notice again and again in theyogapracticesectionsofthisbook.

•Adho:Downward•Ardha:Half•Baddha:Joined,bound•DwiPada:Twolegs,ortwofeet•EkaPada:Oneleg,oronefoot•Paripurna:Full,complete•Parivrtta:Revolved•Parsva:Totheside•Prasarita:Spread,expanded,stretchedout

•Supta:Reclining,resting•Upavishta:Seated•Urdhva:Upward•Utthita:Extended

Herearetwoquickexamplesofhowyoucanusethischeatsheettodecipherthe Sanskrit names of yoga poses. First, if the Sanskrit name for StandingForwardBendisUttanasana,youcanguessthatArdhaUttanasanameansHalfForwardBend.Second,therearetwoBoatposes,namedaroundthecorewordforBoatPose,Navasana:FullBoatPoseisParipurnaNavasana,andHalfBoatPoseisArdhaNavasana.

2

YOURHIPS

YOURHIPSAREMANYTHINGS,startingwiththeirmostgeneraldefinition:theareabetweenyourpelvisandthetopsofyourthighs.Inthatregionofyourbody,youhave hip bones, hip joints, and a complex web of crisscrossed muscles andconnectivetissuecalledhipmyofascia.Hipsalsohaveemotionalassociations,beingasourceofinsecurityforwomen

who feel their bodies look “hippy,” aswell as a sourceof fear for older folkswho worry that loss of balance will result in a health-sabotaging broken hip.Whenwewanttodiginandprojectstrongbodylanguage,weputourhandsonour hips. Elvis Presley started a revolution just by swinging his. And morerecently, hips returned to pop culture when the belly-dancing singer Shakiratoppedthechartsbyproclaiming,“HipsDon’tLie.”Andhipscanhurt—in2006alonetherewere2.9millionphysicianvisitsfor

hip pain. The overwhelmingmajority of those visits were from patients olderthan sixty-one, but the second highest age groupwas forty-three to sixty-one,whorepresented665,000visits.1Youmaynotbelongtoeitherofthoseagecategories(ormaybeyoudo...)

andyoumaynothavepainthat’sspecifictoyourhips(ormaybeyoudo...).Butthehipsaredefinitelythebestplacetobeginyourhealingyogajourney,aperfect entry point into your lower back. In this chapter, youwill get a clearpictureofhowtobringmovement,energy,andhealingtoyourhips,decreasingpainandincreasingflexibility.Fromthere,we’llcontinuetobuildwellnessandstrengththroughyourentirelowerback.

THROUGHWESTERNEYES:THEPHYSICALVIEW

First stop—anatomy. At their core, your hips connect the skeleton andmusculature between your lower spine and thigh bones. As I explained inchapter1,thesebundlesofmusclesandconnectivetissuearecalledmyofascia.2The myofascia of the hips forms the basis of support for the transfer of

gravitational forces that comedown throughyour spine and intoyour sacrum.

Those gravitational forcesmove through your hips into your legs, where youliterallyusethemtostandonyourowntwofeet.The bony architecture of your hips is important, to be sure, but the hip

myofascia plays an even greater role in back health. Proper stretching of hipmyofasciaiscriticaltothefunctioningnotonlyofthehipsbutalsoofthelowerback and legs. It is through flexible fascia and tonedmuscles that your limbsmoveeasilythroughtheirintendedrangeofmotion,andthenervesthatemergefromyourspineandtravelintoyourlowerback,hips,andlegscandosowithoutbecoming compressed or “caught” in inflexible or inflamed myofascia. Youshould be able to envision your nerves like tendrils of a plant that are free tomove,grow,andnourishyourbodytohelpitfunctionproperly.Specifically, thesciaticnerve,whichrunsfromthe lowerbackthrougheach

buttock,hip,and leg, isgreatlyaffectedbymuscle tone.Thenerve runsalongthefan-shapedpiriformismuscle, themajorexternalrotatorof thehipjoint,sotightness, overuse, or strain in that muscle is often the culprit when patientscomplain of “sciatica.” There’s even a diagnosis specific to this condition:piriformissyndrome(illustration3).Thetoneoftheiliopsoasmusclegroup,whichisthemajorhipflexor,alsohas

adirecteffectonthesacrumandlowerback.Thepsoas(pronounced“so-waz”)isactuallyagroupofthreemuscles, thepsoasmajor,psoasminor,andiliacus.This muscle group starts almost midway up your back, at the base of yourthoracicspine,anditstretchesallalongyourlowerback.Themusclesthenrunthroughyourhipsalongtheinsidefaceofyourhipbones.Theythennarrowandconverge to a single attachment point at the inside head of the thigh bone, orfemur.

Illustration3.TheSciaticNerveandthePiriformisMuscle(RearView)

Don’tworry,youwon’tbetestedonall thesedetails(andI’llbereinforcingwhat you’re learning as our journey through your body continues). I’mexplaining all of this here, all at once, to give you an idea of how large thismusclegroupis,howsignificantlytightnessorweaknessaffectsyourspine,andhowflexibleandbalancedhipscansetthesemusclesupforsuccess.Youcanimaginewhatapowerfuleffectatightpsoashasonthepositioning

andcomfortofthehipsandlowerback.Tightnessinthepsoasresultsinwhat’scalledananteriorpelvictilt,whichpullsthelowerbackforwardanddownwardandresultsinanoverarchofthelowerspinethatstrainsthesacraljoints,whichconnectyoursacralbonetothebackofyourhipbones.Weaknessinthepsoascanalsoresultinalesseningofthenaturalspinalcurves,whichoftenflattensthecurve of the lumbar spine and collapses themiddle and upper thoracic spinesforward.Italsocausesinstabilitythroughthehips,andvulnerabilityinthesacraljoints.Allof this shouldhaveyouconvinced that thismusclegroupdeservesyour

energy and attention.When themuscles and connective tissue of the hips arestrong,toned,andflexible,youwillexperienceaconfidentanddelightfuleaseofmovement—imagineasoftsashayingfeelinginyourhipsasyouwalkdownthestreet,climbstairs,benddowntopickupyourpetoryourchild,andespeciallywhenyoufirstgetoutofbedinthemorning.Whentheyaretightandstrained...well,youprobablyalreadyknowwhatthatfeelslike.

Asyoupreparetobeginyouryogapractice,keepinmindthemajormusclesofthehips(illustrations4and5):

• Psoas, commonlyknownas the“hip flexor,”whichconnects theheadofthethighbonetothehipbones,andthentothethoracicspine.

•Piriformis,knownasthe“majorexternalhiprotator,”whichconnectstheheadsofthethighbonestothesacralbone.

• Gluteus maximus, also called the “hip extender.” This muscle, oftenreferred toas the largestmuscle in thehumanbody,connects thebackofthehipbone,thesacralbone,thethighbone,andtheiliotibialtract,whichisawidebandoffibersthatrunsdownthelengthoftheouterthigh.

Illustration4.TheMajorMusclesoftheHip(FrontView)

Illustration5.TheMajorMusclesoftheHip(BackView)

• Gluteusmedius, a smallermuscle that alsoconnects thebackof thehipbonestothethighbone.Thisisthemusclethatstabilizesyourpelviswhenyouliftyourotherlegofftheground.

Theyogaposesinthischapterwillhelpyoustretch,strengthen,andtonethemusclesresponsiblefortherangeofmovementofyourhips.Note—sincesomehipmusclesareconsideredtobepartoftheabdominalcore,pleaseseechapter5forahelpfulcompaniontotheposesinthischapter.

THROUGHEASTERNEYES:THEENERGETICVIEW

Vayus:UniteYourUpperandLowerBodiesI already mentioned that the hips are a major physical support point in yourbody, where the gravity that works on your upper body is transferred anddistributedthroughyourlegs.Thistransferofenergyisdeeplymeaningfulinthevocabulary of yoga practice, where it is called apana vayu, the downward,groundingenergyofthelowerabdomen,hips,andpelvicdiaphragm.This grounding, rooting action is the inherent nature of the energy of the

sacrumandhips.Itistheessentialenergythatconnectsyoutotheearth,anditisresponsible for the elimination of waste from your body (and yes, I meanphysicalaswellasemotionalorspiritualwaste!).The best way to illustrate the importance of hips to this core concept is to

trace the path of a breath through the lens of energetic movement and thusexploretheyogicconceptofvayu,theSanskritwordfor“wind”or“flow.”Theyogictraditionexplainstheflowofenergyinthebodyinthisway:When

youinhale,theenergyofyourchest,calledpranavayu,expandsandflowsfrom

youruppertorsodownward.Pranavayucanbetranslatedas“theflowofsubtleenergy”inSanskrit.Youmayrecallthatthewordpranaonitsownreferstotheuniversal,ever-presentenergyalsoreferredtoas“lifeforce.”Itflowsfromyourupperchesttoyourlowerchest,andthendownintoyourabdomenandhips,allthewaytoyourpelvicfloor.As you exhale, the flow of energy reverses its course. It turns upward and

rises fromyourpelvis intoyourabdomenandchest.Thoughweallknow thatour breath physically leaves our bodies through our mouth and nostrils,energeticallyspeaking,theflowofapranicexhalationcontinuestotraveluptothecrownofthehead,whereituniteswiththeenergyofthecosmos.Asyouexhaleandenergyflowsfromthehipsupintothechest,thepranaand

apana vayus meet and unite.When your exhalation pulls some of that apanavayu energy up from your hips and abdomen, your upper and lower bodiesbecomeenergeticallyconnectedatyourheartcenter,calledtheAnahataChakrainSanskrit.Thismeansthatasyoubreathe,youcanopenyourheartandfeelallthat liveswithin it;youcanbe in touchwithyouremotions,understand them,andexpresstheminpositive,constructiveways.But this union is difficult when the energy of either the prana vayu or the

apana vayu doesn’t flow properly. In that case, the flow of energy becomesblockedorstuck,andbecauseyourenergeticbodyfeedsyourphysicalbody,thatblockage can leave you feeling tired, sluggish, generally out of sorts, ordownrightunwell.Thus,yourhips,thehomeofapanavayuinyourbody,haveacriticalroleinyouroverallhealth.Thinkingofyourhipsandpelvicbowlasthecontainerthatholdstheenergy

ofyourapanavayumeansthatcaringfor thosepartsofyourbodyisessential,notonlyforyourhips’well-beingbutforthewell-beingofyourwholeself.It’slike tending to a pot of beautiful roses. In order for the roses to bloom, thecontainerhastobewideandstrongenoughtosupportandfeedtheroots,lesttherootschokeandwither.Therootsalsoneedtogrowintosoilthat’streatedwithwatchfulandattentivecare. If theydon’t, theplantbecomesmalnourishedanddepleted,failingtoproduceitsgiftofelegantandstunningblooms.One of themost important purposes of practicing yoga postures and breath

exercises is to tone and open the physical body, which helps bring about theoptimumflowofenergybetweentheupperandlowerbodies.Thenyoucreateafree flow of energy throughout your body, a smooth and balanced exchangebetweentheapanavayuandthepranavayu.Envisionyourselfasthegardenerofyourhipsandpelvis.Committofostering

avesselthatishealthyandstrong,readytoreceivelifeforce.Nurturethesoilinyourcontainer,feedingitwiththeflowofprana,thenutrienttheenergeticbody

craves. The care you give your hips can produce seeds of wellness that willmaturewithinyoursacrumandtherestofyourlowerback.Letthestrongrootsofthisenergeticvineflowdownthroughyourhipsandlegsandgroundyoutotheearth.Letitstendrilsgentlygrowoutwarduntiltheyextendthroughoutyourwholebody.Thenimaginethemopeningintofull,beautifulblossomsofvitalityandwell-beinginbothyourbodyandyourmind.

Chakras:YourEnergyCentersImentionedtheAnahatachakra,orheartcenter,anditsrelationshiptotheflowofthepranaandapanavayus.Nowlet’sgodeepertoexaminehowthechakrasareanotherlensthroughwhichwecanunderstandthecentralroleofthehipsinthehealthandwholenessofthebody.Theyogicphilosophicalconceptofchakrasisthattheyareenergycentersthat

dwellatspecificpointswithinyourbody(illustration6).Thesearenotphysicalpoints per se, though each occupies its own general physical region.A usefulwaytounderstandchakrasistothinkofthemascentersofspiritualenergythatdistributeandbalanceprana,orlifeforce,throughoutyourwholebeing.Likethephysicalareasinwhichtheyreside,chakrascanbehealthyorblocked,fluidorstiff,openordepleted.Twoofthesevenmainchakrasarelocatedinyourhipsandsacrum,wherewe

willtakethefirststepsonourhealingjourney(illustration7).Thefirstchakra is theMuladhara,or root,chakra,whichexistsbetween the

base of your spine at your tailbone and your genitalia. The energy of theMuladhara chakra is the energy that grounds you to the earth—the wordmuladharacanbetranslatedas“foundation.”Theconceptof“groundingtotheearth”mightbestartingtosoundfamiliaratthispoint.Ifso,good—thatmeansyou’re understanding the theme of hips as a crucial center of health for yourwholeback,andinfactforyourwholebody.WhentheMuladharachakraisopenandfunctioningatanoptimallevel,you

feel secure and balanced within your body and mind; your roots are firmlyconnectedtotheearth,youfeelsecurethatyourbasicneedswillbemet,andyoufeelconfidentinyourabilitytotakeactioninyourlife.Inyogicartrenderings,thischakra isoftenrepresentedbyayellowsquaresurroundedbyavermilion-colored four-petaled lotus flower, a lovely reminder of your role as the“gardener”tendingtoyourbody.Within this chakra lies the dormant energy called Kundalini (Sanskrit for

“coiled one”), which is thought of as a sleeping serpent, your source oftransformative, fundamental spiritual power. Awakening this chakra

symbolicallyuncoils the serpent, allowingyour spiritualpower to rise throughtherestofyourchakrasandbringyoutoaplaceofdeeper,higherconsciousnessandconnection.Throughout thisbook,wewillcontinuetoexploretheconceptofyourKundalinienergyaswebringhealthallalongitspath,fromitsroot tothetopofyourspine.

Illustration6.The7Chakras

ThesecondchakraistheSvadhisthanaChakra,orsacralchakra,anditisoneofthemostimportantfocalpointsofourworkinthischapterandthroughoutthisbook.TheSvadhisthanachakraresidesabovetherootofthegenitalsandbelowthenavel,somewhereinyourlowerpelvicareaforwardofyoursacrum.Wewillexplore this chakra more fully in chapter 3, but it is worth introducing nowbecauseitissuchaclosecousintoourcurrentfocus,thehips.The Svadhisthana chakra is the symbolic home of water in your body, an

imageIloveasastatementofpurposeforourworktogether:tocreatephysical,energetic,andemotionalfluiditythroughoutyoursacrum,hips,lowerback,andby extension, yourwhole body. But this fluidity startswith hip health, and itcannot come without the earthiness of well-grounded hips. A strong anchorthrough thebaseof your hips provides a secure and firmpoint fromwhich totakeaction,fromwhichtobuildsmoothflexibility,strength,andlitheness.

Illustration7.TheMuladharaandSvadhisthanaChakras

With this understanding,we can view the sacral chakra as a place of open-mindedness,mentalfreedom,andfluidcreativity.Acommonvisualimageofthesacralchakraisanocean-bluespherewithayellow-goldcrescentmoonwithinitscenter,surroundedbyaredsix-petaledlotusflower.Theimageofthemoonisametaphoricalreinforcementofthischakra’sassociationwithwater;itisthesourceofwhatonewritercalls“emotionaltides.”3TherelationshipbetweentheMuladharaandSvadhisthanachakrasisacentral

oneinyourbody’sjourneytowardhealth.Justastheoceantidesebbandflowover the surface of the earth, the fluidity of Svadhisthana continually swirlsthrough thehipsandaround thesacrumwith thesupportofearthyMuladhara.ThestabilityofMuladharaistheplatformoverwhichSvadhisthanaflows,whileSvadhisthana’sliquidityhydratesandnurturesMuladhara.Itisaperfectlypairedrelationship that continually balances the respective qualities of stability andfluidity.Now,throughbreathandyogapractice,youwillcreateandexpandthebalancebetweenthestrengthyouneedtohavestablehipsandsacrum,andthefluidityyouneedaswellforeaseandcomfortofmovement.

Bandhas:YourEnergy“Locks”Bandhameans“bond”or“binding”inSanskrit.Inyogapractice,abandhaisapurposeful energetic lock in a specific part of thebody that helpsyouhold inyourbody’senergy,distributeitevenly,andlinkitallthewayfromthebaseofyour hips to the crown of your head. It is not to be confusedwith an energy“block,”whichisanobstacletoflowandhealth.Tothecontrary,ayogic“lock”is a subtle yet powerful containment of energy, one that frees your body toconnectfullythroughallitsparts.Therearethreemajorbandhas:MulaBandha(RootLock),UddiyanaBandha

(Abdominal Lock), and Jalandhara Bandha (Chin Lock). You’ll learn aboutAbdominal Lock in chapter 5 and Chin Lock in chapter 6. Right now I’llintroduceRootLock, a powerful source of energetic support for your body inyourhipsneartheMuladharachakra.(DoyourecognizetheSanskrittermmula?

Itmeans“root”inthecontextofbothchakrasandbandhas.)Physically speaking, when you practice Mula Bandha, you create a subtle

contraction of the inner musculature at the pelvic floor and lower abdomen,whichanchorsthepelvisandsupportsthelowerspine.Itisanexcellentwaytodevelopinnerstrengthinyourpelvisandbringyourspineintoalignment.You already know that Kundalini energy exists in the Muladhara (root)

chakra,andthatyogapracticeawakensthisfundamentalspiritualpower.Alongwithconsciousdeepbreathing,MulaBandha,orRootLock,isavehiclethroughwhich Kundalini awakens. The subtle contraction in Root Lock lifts thegroundingenergyoftheMuladharachakraintotheSvadisthana(sacral)chakra,where it mixes with the fluidity of the hips and starts to rise up the centralenergeticchannelofthespine,calledtheSushumna(moreonthatinchapter3).Thiscontributestotheprocesswediscussedearlier, thatofunitingapanavayu(theenergyofthelowerbody)withpranavayu(theenergyoftheupperbody).RootLockisapowerfulwaytoigniteyourspiritualpower,openingthepath

for thatpower toflowandevenlydistribute itself throughoutyourbody.Iwillreferenceitmanytimesthroughoutthischapter,sopleasereadontogetagoodfoundationinhowtopracticeit.

HowtoPracticeRootLock(MulaBandha)Sitonthefloororinachair,whicheverismorecomfortableforyourlowerback.Placeyourfingertipsnexttoyourhipsandgentlypressthemdowntoencourageyourtorsotoliftup.Closeyoureyesanddrawyourminddownintoyourpelvis.Visualizeyourtailbone,pubicbone,andtwositbonesasadiamondshapethatformsthebaseofyourpelvicbowl.Youcanrefertoillustration2forarefresheronthelocationsofthesebones.Energeticallydrawyourtailboneandyourpubicbonetowardeachother,andwherethoseactionsmeet,liftuptowardyournavel.Drawtheareajustbelowyournavelbacktowardyourspine,asifgentlytuggedbyastring.Visualizewherethesetwoactionsmeet,andliftthatpointuptowardyour chest. You should feel your hips become firm, but not gripped or hard;visualize the clear, brilliant light of your diamond reaching up like a shaft ofradiantenergy,illuminatingyourinnerbody.HoldRootLockasyouexhale,thenreleaseitandobservethepowerfuleffect

it has on your body. Root Lock is a subtle inner movement, not a strongmuscularcontraction,andyoushouldn’tfeelanymusculartensioninyourbody.At first, its subtle actions takeconcentratedeffort toproduceandhold.But asyourinnerstrengthdevelops,holdingitbecomesnaturalandalmostinstinctual.IncorporateRootLock into theposes in thisbookandyou’ll feel that it helps

youcarry theweightofyourbody.YoucanpracticeRootLock togetherwithChinLocktoeffectivelystretchandalignyourspinefromthebottomtothetop.4Afteryou’refinishedpracticingRootLock,sitforafewmomentsandmeditateonthegreatsourceofinnerstrengthyouhavejustcreatedforyourself.Root Lock is contraindicated for such conditions as high blood pressure,

vertigo, abdominal pain or inflammation, during the menstrual cycle,constipation,fever,andduringlatepregnancy.

UNITINGEASTANDWEST:THEHOLISTICVIEW

Let’sbringtogetherEastandWest,spiritualandphysical,withasimplebreathexercise. This pranayama practice is meant to cultivate a healthy connectionbetweenyourphysicalbodyandyourenergeticbody,anditwilloptimizeyourframeofmind toengagewith theyogaposes I’ll share tohelpyouopenyourhipsandtonetheirsurroundingmyofascia.Startbyfocusingyourattentiononyourbreath.Sitcomfortablyonacushion

onthefloor.Yourlowerbackshouldbecomfortable.Ifitispainfulwhenyousitonthefloor,trysupportingyourbackagainstawall,orsitinachair.Restyourhandsonyourthighswithyourpalmsfacingupward,andwiththethumbsandindex fingers of each hand joined together. This is Jnanamudra, Sanskrit for“the seal of knowledge.” According to certain schools of yogic philosophy,when you join your thumb and index fingers together, you unite your ownindividual energywith theenergyof thecosmos, andyoubegin tounderstandyouronenesswiththecosmosandwitheverybeingwithinit.Closeyoureyes,andstarttoobserveyourinhalationandexhalation.For a fewmoments, just observe the flow of your breathwithout trying to

alteror“fix”itinanyway.Wheredoesyourinhalationgo?Doesitmoveallthewaydown into your hips and sacrum, or does it stop somewhere aroundyourmiddleorlowerlungs?Doesyourexhalationbeginatyourlowerabdominalareaand your hips, or does it start somewhere higher up, perhaps in your middlelungsorevenyour throat?Arebothyour inhalationsandexhalationsfull,soft,anddeep?Or is one stronger than the other?Taking the time to observe youreveryday,unconsciousbreathingpatternisasteptowardbecomingagoodfriendto your breath, a friendship that will benefit you physically, mentally, andemotionally.Now inhale and consciously draw your breath all the way down into your

hips. Let your lower abdominal area expand—this is an especially helpful, ifinitiallychallenging,exerciseforanyonewhohasbeentaughtto“suckitin”atthelowerabdomen.Youmightfeelawonderfullyexpansivefeelingoffreedom

inyour lowerabdomenwhenyouallowyourself tofully letgo.Envisionyourinhalationmovingaroundintothesidesandbackofyourhipssothatyourbreathreaches, touches,andnourishesyourentirepelvicgirdle.Visualizeyourpelvisasastrongyetsupplebowlthatreceivesandcirculatespranatoyoursacrumandthroughoutyourhips.Letyourexhalationfollowthereversepath,movingsoftlyand slowly upward from your hips through your abdomen, diaphragm, andlungs.Onceyouconnectwiththefeelingofyourbreathmovingallthewaydownto

yourhips,youcanpracticeDirghaPranayama,orThree-PartBreath.Theworddirghameans“long”inSanskrit,whichshouldgiveyouahintthatthispracticeisallaboutelongatingyourbreath,fillingyourbodywithpranaasyoubreathe.To practice Three-Part Breath, sit comfortably and inhale into your hips andlowerabdomen(part1).Thenliftyourinhalationintoyourdiaphragm(part2),and finally lift it up into your chest (part 3). Your breath should be smooth,steady,continuous,andcomfortable. Imagineagentle,warmflowofnurturingenergy moving softly and evenly through your body. Let your body gentlyexpandtoreceiveyourinhalation.Bringyourbreathtoacomfortableheightinyourchest;youreyesandbrainshouldremainsoftandfreeoftension.Keepingyour sternum lifted and open, exhale first from your chest, then from yourdiaphragm, and finally from your lower abdomen and hips. Visualize yourbreath as a smooth, prana-filled wave that moves rhythmically up and downthroughyourbody.PracticethreetosixroundsofThree-PartBreath,orasmanyasyouneedtoeasilyfollowtheflowofyourbreaththroughyourbody.Deepen your practice by coming into Ocean Breath. As we discussed in

chapter1,thisbreathiscalledUjjayi.Youcreatethissoundbyveryslightlyandgently narrowing the space between your vocal cords. Sometimes it’s hard toknow if you’re actually doing that, but you can tell you’ve got it when yourinhalationandexhalationbothtakeonasoft,rich,resonant,audiblevibration.FollowthepathofOceanBreaththroughyourbody,makingthesamemindful

“stops”alongyourinhalationsandexhalationsthatyoudidinyourinitialThree-Part Breath. Continue as long as you feel comfortable, but if your breathbecomeslaboredorrough,orifyoufeeltensioncreepingintoyourbody,releaseOceanBreathandrelaxintoyournormalbreathingpattern.Asyoubreathe,youmightexperienceanenergeticopeninginyourhipsand

sacrum, a sense of grounding through the base of your hips, and feelings offullnessandlightnessinyourtorsoasyouallowyourinhalationandexhalationtoopenandbecomepresentinyourbody.ThemoreyoupracticeOceanBreath,thedeeperyourmindwillmoveintoastateofself-reflectionandquiet.Nowyou’rereadytotakethissenseofgroundedopennessandproceedtoour

yoga postures for the hips, keeping in mind everything you’ve learned abouthowmuchstrengthandflexibilitycancomefrombringinghealthandmovementtothesecentraljoints,bones,andmuscles.

YOGAPOSESFORHEALTHYHIPS

AskandListen:PreparationforPractice

Beforeyoustartpracticingthehipstretchingandstrengtheningposturesbelow,the following two exercises will help you get in touch with your hips, bothphysicallyandemotionally.Thepracticewillhelpquietandopenyourmindsoyoucanbegintounderstandhowyourhipsarefeelingandwhattheymightneedtofeelbetter.Tostart,findaquietspacewhereyoucanpractice.Lightacandle,playsoftmusic,orplacenearbyaphotoofa lovedone,pet,oranysymbolofsomethinginyourlifethatbringsyouhappiness.KeeptheyogapropsInotedinchapter1nearbyaswell.Sitquietlyandtakeafewdeepbreaths,mentallylettinggooftherestofyourdaysoyoucankeepyourmindpresenttothefeelingsinyourhips.

DeepHipMeditation

Lieonyourbackwithyourhandsonyourlowerabdomen,yourkneesbent,andyourfeetflatonthefloor.Ifyouareuncomfortableinalying-downposition,tryplacingarolled towelunderyour lowerbackforsupport (ad-just theheightoftherollfortherightamountofsupport),orplaceafoldedtowelorblanketunderyour hips to elongate your lower back and support your hips. Place a foldedblanketunderyourheadifyouwouldlikenecksupport.Let your breath become slow, even, and rhythmic.Asyou inhale, feel your

lowerabdomenandhipsexpand intoyourhands,andasyouexhale, feelyourabdomenandhipssoftlydescendingtothefloor.Feelhowtheymovealongwithyourbreath,expandingupwardandoutwardasyouinhaleandspreadingdowninto the support of the earth as you exhale. Take six to ten breaths in thisposition.Thoughwewillnotfrequentlyassociateourpracticewithspecificversesfrom

theYogaSutrasofPatanjali,sutra2.46,whichreadsinSanskrit,“sthira-sukhamasanam,”isagoodguideforthisnextpart.InEnglish,thissutrastates,“Postureshouldbesteadyandcomfortable.”5Witheachbreath,bringyourmindinward,and ask your hips some questionswith the sutra inmind:How are your hipsfeelingatthismoment?Aretheytightorflexible?Aretheystableorvulnerable?Aretheycomfortableorinpain?Arethebacksofyourhipsrestingequallyintothesupportoftheearth,orisonehipheavierandpressingdownharderthantheother?Whatdoyourhipsneedforcomfortrightnow?Perhapsyourhips feel “neutral.” If that’s the case, just let them rest in this

balanced feeling.Regardless of how your hips feel,massage them bymovingthemgentlyfromsidetosidealongthefloor.Rollgentlyfromyourtailboneuptoyoursacral jointsbymakingaslightpelvic tilt, then releaseyourpelvic tiltand roll from your sacral joints back down to your tailbone. These simplemovements canhelpyoubalanceyourhips and sacrumandbring them into amorecomfortableposition.Take a fewmoremoments to check inwith your hips again, seeing if you

havebeenabletochangeanyfeelingsofdiscomfort intocomfort;perhapsyouhavecreatedasenseofquietinyourhips.Listentowhateveryourbodyistellingyou now, acknowledging and honoring any and all feelings and sensations inyourhips.

PelvicTilt

Lie in the same position as in the Deep HipMeditation, this time with yourhands on the floor next to your body.With your breath as your guide, gentlystarttorockyourpelvisintimewithyourbreath.Onyourinhalation,gentlyarchyourlumbarspineupwardtowardtheceiling,andasyouexhale,gentlyflattenyour lower back into the floor as your tailbone lifts and your lower abdomenhollowsandmovesdowntowardyourspine.Ifthisiscomfortableinyourlowerback,increasebothtilts;letyourlumbarregionarchalittlehigherasyouinhale,andletyourhipsstarttoliftoffthefloorasyouexhaleintoatailbonetuck.Ifthemovementfeelsatallriskytoyourback,justconcentrateonthesmallest,mostgentle rockingyoucanperform.Asyourhips lift onyour exhalations, engageyour abdominal and buttock muscles so you are supporting the movement ofyourhips,andliftfromthetailbonefirstsoyouelongateyourlumbar(fig.2.1).Thesemovementsstarttowarmupthebackandabdominalmuscles,bringing

energyandwarmthintothehips.Asyouinhaleandarchyourlumbar,rememberthat you are awakening the energyof theSvadhisthana chakra.Asyou exhaleandsubtlyliftthebaseofyourhipsandtailbone,youareawakeningtheenergyoftheMuladharachakra.VisualizetheflowandinterplayoftheMuladharaandSvadhisthanachakraswithinyourhips;thedensityandearthinessofMuladhararegroundingyourhipsandspinewitheachexhalation,and thesmooth flowoffluid Svadhisthana moving freely through your hips with each inhalation.Visualizewarm,clean,soothingenergymovingthroughtheskin,myofascia,andeventhebonesofyourhipsandsacrum.

PracticeforHealthyHipsThefollowingposeswillstretchandstrengthenyourhips.Sincethisisourfirstyogasequence, Iwill reiterate someofwhat Iexplained inchapter1:Practiceyogaasyourscheduleallows.Ifyoudon’thaveenoughtimetopracticealltheposes in this sequenceeach timeyoudoyoga,choose twoor three topracticeoneday,alternatewithadifferentgroupthenexttimeyoupractice,andsoon.Chooseatleastonestretchandonestrengthposeforeachsession.Anyamountof practice is always helpful, so even if you only have time for two or threeposes eachday, yourhipswill feel thedifference.At the endofyourpracticesession, always choose one of the resting poses explained at the end of thissequencetorelaxwith.

FIG.2.1

Cat/CowCycleandBigHipCircles

Stretch|Marjaryasana|BitilasanaandChakravakasanaVariation

Come onto all fours, keeping your back neutral in Table Pose. Be sure yourwristsandkneesarecomfortable,placingafoldedblanketunderyourkneesandafoldedtoweloryogamatunderthebaseofyourwristsifthereisdiscomfort.Makesureyourwristsareunderyourshoulders,yourkneesareunderyourhips,andyourtorsoisparalleltothefloor.BeforeyoupracticeBigHipCircles,you’llwarmupyour spinalmuscles in agentlebackbendandforwardbendsequencecalledCat/CowCycle.

Cat/CowCycleAs you exhale, drop your tailbone toward the floor, engage your abdominalmuscles,anddrawyournaveluptowardyourspine.Feelyourbackroundinguptotheceiling,vertebrabyvertebra.Letyourneckandheadrelaxdownwardanddrawyourtailbonetowardyourhead—thisisCatPose(fig.2.2).Asyouinhale,liftyoursitbones,collarbones,andheaduptowardtheceiling

while you drop your lower back and navel down toward the floor.Now yourspinewill be in a gentle downward arch—this isCowPose (fig. 2.3). RepeatCat/Cow Cycle a few times, with your breath guiding your movements. Feeleach vertebra flex into a forward bend and then extend into a backbend.

Visualizeeachvertebramovingeasilyandfreely,withspacebetweenthemandspinalfluidflowingeasilythroughyourentirespine.

BigHipCirclesYou’llcomeintoBigHipCirclesstartinginCowPose.Liftyoursitbonesandcollarbones as you inhale, and as you exhale, take your hips over to the threeo’clockpositionatyourrightandstarttotraceaclockwisecirclewithyourhips(fig.2.4).Continueyourexhalationwhileyoutakeyourhipsbacktosixo’clockandatthesametimetuckyourtailbone,dropyourhipstowardyourheels,anddropyourheadtowardthefloor.Yourspinewillnowbeinarounded,CatPose–like arch.With an inhalation, take your hips over to nine o’clock at the left,lifting your sit bones, tailbone, collarbones, and the crown of your head backintoCowPose,andcompleteyourBigHipCirclebybringingyourhipsbacktotwelveo’clockwithaneutralspine.Repeatthreetimesinaclockwisedirection,thenchangeandrepeatthreetimesinacounterclockwisedirection.

FIG.2.2

FIG.2.3

This circular movement of your hips, along with the gentle flexion andextension of your spine, createsmultidimensional opennesswithin your body,whichinvitesthepranaandapanavayustoflowmoreeasily.Sincethisexerciseemphasizes the synchronizedmovement of your hips and spine, it gives yourprana and apana vayus the chance to unite where your hips and spine cometogether,attheheartofyourspine—yoursacrum.

FIG.2.4

Chair-SeatedHipOpener

Stretch|SuchirandhrasanaVariation

Sitsquarelyontheseatofasturdychairwithyourfeetflatonthefloor(oronabookifyourfeetdon’tcompletelyreachthefloor)andwithyourhipsinneutralposition.Youcanfeelwhenyouhaveneutralhippositionbyplacingonehandonyour lowerabdomenand theotherat thebackofyourhips.Whenyoufeelyourhipsverticalandupright,youhavefoundneutralhipposition.

FIG.2.5

Liftyourspineuptowardtheceiling.Takeyourhandstoyourlowerbackandfeelitsnatural,gentleinward(concave)arch.Nowliftyourrightlegandplaceyour right ankle on your left knee. Lift your spine up, and then start to bendforwardoveryourright leg. It’s important tobendfromyourhipsand tokeeplengthinyourspineduringthestretch,otherwiseyourspinestartstoroundandyour chest collapses—inwhich case your hip won’t get any benefit from thepose.Are you feeling a stretch in your hips? Perhaps a big one! This is a deep

stretch for thepiriformis, themajor external rotatormuscle. It releases tensionandtightnessthatcomesintothehipsfrominactivityandtoomuchsitting,anditcanhelpwithsciaticpain.Bendforwardasmuchasyou’dlike,movingintoaposition that brings a good and sustainable stretch into your hip.Breathe intoyour hip and visualize all itsmuscles expanding and releasing (fig. 2.5). Feelwarmthcomingintoyourhipasyouinhale,andletyourmusclessoftenintothewarmenergy.Asyouexhale,visualizeaquietspaciousnessinsideyourhip,likethepeacethatcomestotheseashoreasawaveflowsbackintotheocean.Stayintheposeforfifteentotwentyseconds.Thentakeyourrightfootdown

tothefloorandrepeattheposewithyourleftfootonyourrightknee.

RecliningCrossed-LegsPose

Stretch|SuptaGomukasana

Lieonyourbackwithyourkneesbent,feetflatonthefloor.Supportyourheadifyoufeeltensioninyourneckoracrossyourupperback.Crossyourrightlegoveryourleftleg,bringingyourkneesascloseaspossibletoeachother.Onanexhalation, bring your knees up toward your chest. Let your shins swingoutward,andholdyourfeetwithyourhands.Ifyoucan’tholdyourfeetwithoutliftingyour head, support your headon a foldedblanket.Youwill be holdingyourrightfootwithyourlefthand,andviceversa(fig.2.6).Ifyoucan’t reachyour feetwithoutyourgroins feelingpinchedoryourhip

muscles feeling overstretched, try amilder version instead, called Eye-of-the-NeedlePose (Suchirandhrasana). Place your right ankle on your left knee anddrawyourleftkneetowardyourchest.Threadyourrightarmbetweenyourlegsandholdyourleftshinorthebackofthethighwithbothhands.

FIG.2.6

Thisisadeepstretchtoboththepiriformisandthegluteusmaximusmuscles.While you are in this pose, breathe deeply into both hips and as you inhale,visualize the quality of prakasha, or radiant light, within your whole pelvis.Visualize light, brilliance, and clarity inside your hips. With each exhalationvisualizeakasha, or infinite inner space,withinyourhips aswell.Stay in thisposeforfifteentotwentyseconds.Comeout,putyourfeetflatonthefloorandgentlyswayyourkneesfromsidetoside.Thenrepeattheposewithyourleftleg

overyourrightleg.

SeatedHipHugandTwist

Stretch|MarichyasanaIIIVariation

Sitwithyourlegsstraightonthefloor.Ifthisisdifficult,sitonafoldedblanket.Bend your right knee and place your right foot on the floor outside your leftthigh.Placeyourrighthandonthefloorbythesideofyourrighthip,thenleanto your right andwrap your left arm around your right knee.Give your rightkneeagoodhug.Nowslowlyliftyourtorsouptoaverticalpositionwhileyoudrawyourright

kneeasfartoyourleftasyoucan.Inthebeginning,yourrighthipcanliftoffthefloor abit.After a fewbreaths, useyourbreath as a tool to release tension inyourhip,bothasyouinhaleandasyouexhale,soyourhipwilldescendtowardthefloor.Visualize your hipmuscles stretching and expandingwith your inhalations,

and completely relaxing with your exhalations, your hip becoming a warm,liquidflowofenergythatrunsdowntothefloorandspreadsaroundyou.Stayinthispositionforfifteentotwentysecondsandthenreleasethehugtoyourrightleg,comeoutofthepose,andrepeattoyourleft.Ifyourlowerbacklikestotwist,deepenthestretchinyourhipasyourepeat

theposeandaddaspinaltwist.StartinSeatedHipHugwithyourrightlegbent,andliftyourspineasyouinhale,fromthebaseofyourhipstothecrownofyourhead.Withyournextexhalation,starttowalkyourrighthandaroundthebackofyourbodyandmoveintoaspinaltwist(fig.2.7).Wheneveryoutakeyourbodyintoatwist,it’simportanttoliftyourspineasyouinhaleandgodeeperintothetwist as you exhale.Each inhalation is a chance for you to create a feelingof“meditation in action” by keeping your body still, listening for sensations andfeedback.Findthecoordinationofyourbreathandyourmovementsbyrepeatingthispattern for threeor fourbreaths.Proceedmindfully, andonlygoas far asfeelscomfortable.Comeoutof thetwist just likeyouwentintoit,slowlyandmindfully.Then

takeyourrightlegstraightdownonthefloornexttoyourleftlegandtakeafewdeepbreathsbeforemovingontotheoppositeside.

FIG.2.7

DeepHipBend

Stretch|Malasana

Standwith your feet about twelve inches apart. Take amoment to stand tall,feeling your feet grounded to the earth and your body lifting up through yourlegs,intoyourhips,andallthewaytothecrownofyourhead.BringyourhandstogetherinfrontofyourheartinAnjalimudra,thehandpostureofoffering.Youare now in a variation of Mountain Pose called Equal Balance Pose, orSamasthiti.Takeamoment tocloseyoureyesandcomeintoyourcenter, thenofferthisnextmovementtothehealthofyourhips.Bendyourkneesandcomeintoadeepsquatposition(fig.2.8).(Ifyoucan’t

dothis,don’tdespair.Readfig.2.8onformodificationsthatwillhelpyoucomeinto the pose.) Keeping your hands in Anjali mudra, bring your upper armsbetween your legs, with your upper arms pressing into your inner thighs tostretch and release them. Then press your thighs into your arms and feel thatyourhipsaredescendingdownwardwhileyourspineisliftingupward,creatingtractioninyourlowerback.

FIG.2.8

Inthispose,spacecomesintothebackofyourhipsandlowerbackasaresultof the spinal traction you have created. Stay in the pose as long as you arecomfortable.Comeoutbyputtingyourhandsbehindyouandsittingdownontothe floor, or if your knees are healthy, you can fold your torso forward andslowlystraightenyourlegs.ThenrollyourspinebackuptoEqualBalancePose,

onevertebraata time,withyourhandsonyour thighs togivesupport toyoursacrum.

TIPSFORACOMFORTABLEDEEPHIPBEND

TryoneofthesemodificationsifyouexperiencediscomfortinDeepHipBend.

•Standfacingashortwallthat’saboutwaisthigh.Yourkitchencounterworksquitewellforthis—stand in frontof yoursinkandhookyourhandsonto theedge.Holdingontoyoursupport,walk your feet back two to three feet. Press your hips away from the support,takingyourhipsslightlybackfromyourfeet,andbringyourarmsandspineparalleltothefloor.Lookforward.Thenslowlybendyourkneesuntilyourthighsareatarightangletoyourshins.Bringyourribstoyourthighs.Pullyourhipsback,thendropthemintoasquat(fig.2.9).Themoreyoudrawyourhipsawayfromthesupportanddown,themoretractionyouwillcreateforyoursacraljointsandlumbarspine.Tocomeoutofyourpose,retraceyoursteps,slowlystraighteningyourlegswhilestillholdingontoyoursupport.Thenwalktowarditandcomeoutofthepose.

• Here’s a playful modification: you and a friend can try to come into Deep Hip Bendtogether.Standfacingyourfriend.Holdeachother’sforearmsandwalkaboutthreefeetapart. At the same time, press your hips backward as far as possible away from eachother,andstartfoldingatyourhipjointsintoaforwardbend.Yourhipsshouldbefartherawayfromyourpartnerthanyourfeet.Yourarmsshouldfeelastretchandyourarmsandspineshouldbeparalleltothefloor.Lookateachother,slowlybendyourknees,andtakeyour hips down toward the floor, coming into Deep Hip Bend. Remember to hold yourpartner’sforearmsforsupport!Stayinthisposeforaslongasyoubotharecomfortable.Thenslowlystraightenyourlegsup,liftyourhips,walktowardeachother,andcomeoutofthepose.

FIG.2.9

LowLungePose

Stretch|AnjaneyasanaVariation

Start on your hands and knees. Bring your right foot forward and place it inbetweenyourhands.Pressbothfeetstronglydownintotheearthsoyoucanliftyourhandsandplacethemonyourhips.Feelyourhipsfacingsquarelyforward.This isagoodtimetoreestablish theneutralhippositionIdescribedinChair-SeatedHipOpener.Feelyourspineliftingverticallyupwardfromyourneutralhipposition.Now place your hands on your right thigh just above your knee, creating

support for your upper spine by the triangular formation of your right thigh,torso,andarms.Scoopyourtailboneforwardandliftupfromthecenterofthepelvic floor into your hips. Be very aware of what your lower abdomen andlowerbackaredoinginthisoranylunge.Yourlowerabdomenshoulddrawintoward your spine and up toward your chest, and you should feel that yourabdominal wall becomes engaged so it helps support your spine. Scoop yourtailbone forward again to lengthen your lower back; it should feel long andcomfortable.Withadeepinhalation,drawyourenergyupthroughyourbodytothecrownofyourhead,andwithadeepexhalation,pressyourhipsforwardanddownwhileyoumaintain the length inyour spine (fig. 2.10).To comeout ofLowLungePose,bringyourhandsbacktothefloorandtakeyourrightlegbacktoyour startingpositionon all fours.Rest inChild’sPose for a fewmomentsbeforeproceedingtothelungeonyourleftside.Lungeshelpelongate thequadricep(front thigh)muscles,andthepsoas, the

deep, powerful hip flexor muscle we discussed earlier in this chapter. LowLungefocusesonelongatingthelowerportionsofthepsoas,fromitsattachmentattheinsideheadofthethighboneuptothesacraljoint.Italsocreatesamildextensionofthelowerback,helpingittogainmobilityandflexibility.Ifyoufeelunstable in thisposition,placeachair infrontofyouso theseat

facesawayfromyou.Placeyourhandseitherontheseatofthechairoronthebackrest.Chairsupporthelpsstabilizeandbalanceyourbodysoyoucanfocusonyourhips,releasingfurtherintoyourlungewitheachbreath.

FIG.2.10

NobleWarriorPose

StretchandStrengthen|VirabhadrasanaII

StandinMountainPoseasyoulearnedtodoinchapter1.Bringyourhipsintoneutralhippositionby scoopingyour tailbone forwardand liftingyour frontalhipbonesup.Drawyournavelintoengageyourabdominalcoremuscles.Step your feet about five feet apart.Turn your left toes in slightly and turn

yourrightlegoutninetydegrees.Yourrightkneeshouldfacestraightouttotheright.Placeyourhandsonyourhipsandfeelyourhipsopenandbroad,yourhipbonesbalancedwitheachother.Stretchyourarmsouttothesidesasyouinhale;andasyouexhale,bendyourrightkneedirectlyoveryourankleanddropyourright hip down toward the floor.As you come into the pose, keep your torsoliftingstraightuptowardtheskyandkeepyourarmsinlinewithyourlegs(fig.2.11).While in thepose,bringyourhands toyourhips foramoment to feel their

alignment.It’shealthyforyourlefthipbonetobeslightlyforwardofyourrighthipboneinthispose.Butbesureyourhipsarestillinneutralpositionsoyourlowerbackislongandyourabdomenandfronthipsareliftingupward.Takeadeepinhalationandfeelyourhipsandchestbroaden.Liftupallthewaythroughyour torsoandspine to thecrownofyourhead.Feelhowyourbodystretchesopeninthispose,bothtothesidesandupward.NobleWarriorPoseisanexcellentstretchforyourlegsandhips.Inthepose,

your body will become strong and vibrant, particularly through the legs andspine. You’ll feel yourself becoming warm—both because the pose requiresphysicalexertionandbecauseitignitestheinnerfireatyoursolarplexusthatinSanskritiscalledagni,thefireoftransformation.Youhavetransformedyourselfintoanoble,peacefulwarriorinyourjourneyintolowerbackwellness.HoldNobleWarriorPoseforfifteentothirtyseconds,butcomeoutsoonerif

youstarttofeeltiredorifyourmusclesstarttoshake.Tocomeout,pressyourleftfootdown,reachyourleftarmouttotheleft,andstraightenyourrightleg.Bringyourfeettoaparallelpositionandthenpracticetheposetoyourleft.If you have knee, hip, or spinal issues that create discomfort in the pose,

practicewithyourbackbodyagainstakitchencounterorahightable.Supportyour hands on the counter to alleviate pressure on your joints. You can alsopracticewithyourback supportedat awall,whichhelpsyou to feel thatyourtorso is liftingupandstaying inMountainPosealignment,becauseyou’ll feelyourhipsandshoulderstouchingthewall.

FIG.2.11

SideAnglePose

StretchandStrengthen|UtthitaParshvakonasana

You’llgetreadytocomeintoSideAnglePosethesamewayyoudidforNobleWarriorPose,withyourfeetfivefeetapart,yourlefttoesturnedinslightly,yourright leg turned ninety degrees to the right, and your hips in neutral position.Scoop your tailbone forward and lift your navel in and up to engage yourabdominalwallforextrasupportandtolengthenyourlowerback.

FIG.2.12

Placeablockbyyourouter right foot.Stretchyourarmsout to thesidesasyouinhale,andwithadeepexhalationbendyourrightkneeanddropyourrighthiptowardthefloor,whileyoureachyourrightarmandtherightsideofyourtrunk strongly to the right.Whenyoucan’t reachany farther to the side, floatyourrighthanddowntothefloor.Ifthat’stoomuchofastretchforyou,placeyourhandon a block (fig. 2.12).For even less stretch, placeyour forearmonyourthigh.Placeyour lefthandonyour lefthipboneandfeelwhere it is in relation to

yourrighthipbone.It’snaturalandhealthyforyourlefthipbonetobeslightlyforward of the right one, but it’s important not to let it tip or collapse downtowardthefloor.Now,regardlessofwhetheryoudiscoveredamisalignmentinyourhipswhen

youexploredtheminchapter1,practiceasimplemovementthatwillhelpyoufeelwhetheryourhipbonesareinahealthyposition.Placeyourlefthandonthe

front of your left hip bone and lift it up toward your waist—you’ll feel yourlowerbacklengthening,andyou’llliftupthroughyourabdomen.Ifyourlefthipbone typically tips forwardwhen you stand inMountainPose, this action canhelp realignyourpelvis.Besure toengageyourabdominalwall soyourbodywilllearntoholdthenewposition.6Nowcompleteyourposeby takingyour left armupandoveryour left ear.

Reachthroughyourwholeleftside,fromyourheeltoyourfingertips,andenjoythestretch.HoldSideAnglePoseforfifteentothirtyseconds,butcomeoutsoonerifyou

starttofeeltired.Tocomeoutofthepose,pressyourleftfootdown,reachyourleftarmfirstuptotheceilingandthenouttotheleftasyoustraightenyourrightleg.Bringyourfeettoaparallelpositionandthenpracticetheposetoyourleft.

StandingSwanPose

Stretch|UtthitaEkaPadaRajaKapotasana

Standfacingatableorcounter—anysturdysurfacethat’sabouthipheight.Withyourhandsontheflatsurfaceforsupport,pickupyourrightleg,bendyourrightknee,andplaceyourouterthighandshinonthetable.Yourrightkneeshouldbeslightly to therightofyourrighthip,andyourrightfootshouldpointmoreorlesstowardyourleftthigh.Ifyourexternalrotatormusclesareflexible,arrangeyour right shin so it is parallel to your body. Your outer right thigh and hipshouldrest flaton the table. Ifyouareashorterperson, finda tableheightonwhichyourrightlegandhiplieflatwhileyourleftfootiswellgroundedonthefloor. If you are a taller person, place a folded blanket between the table andyourrightleg.Stand tall with your fingertips on the table for a fewmoments (fig. 2.13).

Elongate your spine upward and find your center. On an exhalation, bendforwardatyourhipsandstarttowalkyourhandsforwardalongthetable.Youarethejudgeofhowfartogo;ifyourhipisgettingacomfortablestretch,keepgoinguntil your torso is lyingdownoveryour thigh (fig.2.14).Youcan stopanywherealongthisjourneyifyourhipisfeelingtoostrongastretch.Stayinasustainablestretch,takethreeorfourbreaths,thenaskyourhipifitisreadytomovemoredeeply into thepose.Holdfora fewbreaths, thencomeoutof thepose by slowlywalking your hands back toward your body, then lifting yourtrunktoanuprightposition.Repeattheposeontheoppositeside.Thisposeanditspronecousin,RestingSwanPose,whichwewillpracticelaterinthischapter,

areespeciallygoodforstretching thepiriformismuscles,helping,amongotherthings,torelievesciaticnervepain.

FIG.2.13

FIG.2.14

Ihopeyoufeelasenseofopennessandspacearoundyourhipsafterall thestretchesyou justcompleted.Beforewemoveon toaseriesofstrengthposes,take a fewmoments to envision your hips “breathing.” Feel how they gentlyopenandexpandasyouinhaleandsoftenandrelaxasyouexhale.Noticeyourfeelingsandthoughtsafteryouhavehelpedyourhipsstretchandopen,andseehow theymaybedifferent fromwhenwebegan andyourhips felt contractedandstrained.

ANoteaboutStrengthPosesNowyouare ready tomoveon to twoposes that focuson strengtheningyourhips.WhenItalkabout“strengthening,”Imeandevelopingtonesoyoucanfeelconfidentinyourbody’sabilitytocarrytheweightofyourtorsoanddistributeitthrough your hips and legs down into the earth.Be sure to go slowly at first,checking in with your hips and lower back often to make sure you arecomfortable.As Ioftensay, inyogapractice ingeneralandespeciallywhen itcomestohealingyourlowerback,theslowroadisthebestroad.(RememberthephonebookstoryItoldinchapter1?)I suggest practicing onlyBridge Pose for aweek.When you feel confident

that your hips and lower back are completely comfortable in Bridge, add the

secondpose,RecliningSingleLegLift.

BridgePose

StretchandStrengthen|SetuBandhaSarvangasana

Bridge Pose stretches the psoas, abdominal, and front thigh muscles, itstrengthens themuscles of the buttocks, lower back, and legs, and it can helpwithsciaticpain.Itisalsoyour“bridge”intothe“GrowandProgress”sectionofthischapter,whichfocusesmoreonstrengtheningyourhips.Liedownonyourback.Bendyourkneesandplaceyourfeetflatonthefloor,

abouthips’distanceapartandaboutone foot fromyourhips.Placeyourarmsflatonthefloorbyyoursides,palmsfacingdownward.Groundyourshouldersby gently pressing them down.Be sure not to pull your shoulders away fromyourears,whichcan strainyourneck.Asyougroundyour shoulders, feel thebottomtipsofyourshoulderbladesliftingupwardandtowardyourfrontchest,anactionthatwillhelpopenandbroadenyourchest.

FIG.2.15

TogetreadytoliftyourhipsintoBridgePose,scoopyourtailboneupwardasyou exhale, as youpracticed inPelvicTilt.Engageyour abdominalwall backtoward your spine. Firm your buttock and legmuscles completely and take abreath. On your next exhalation, first lift your tailbone off the floor, then lift

yourhips,lowerback,middleback,andupperback(fig.2.15).Start by coming up only as far as your lower back is comfortable. Pause

halfway up,when your hips are lifted but you are not yet in a backbend, andcheck inwithyourbody. If it’scomfortable,proceed farther into the fullposeuntilyou’veliftedyourhipshighandyour lower,middle,andupperbacksareallinabackbend.Youhavecreatedabridge-likeshapewithyourbody,withyourfeetasyour

supportsatoneendandyourarmsandshouldersasyoursupportsat theother.Hold the pose for fifteen to twenty seconds, breathing fully and deeply, thenslowlyloweryourbodydowntothefloorinthereverseorderthatyouwentup,first loweringyourupperback, thenmiddleback, lowerback,hips,andfinallyregroundingyourtailbonetotheearth.

TIPSFORACOMFORTABLEBRIDGEPOSE

Sometimes it takes some work to create a comfortable feeling in Bridge. Here are threevariationsthataregoodforallbodies,andareespeciallyhelpfulifyoursacrumistenderandthisisadifficultposeforyou:

•Turnyourtoesinward,dropyourinnerthighsdowntowardthefloorandliftyourouterhipsstrongly upward. This creates internal rotation in your hip joints that allows your sacraljointstowidenandspread,bringingspaceandcomforttoyoursacrum.

•Placeabeltaroundthemiddleofyourthighs.Thebeltshouldbeabouthips’widthsothatyourkneesareinlinewithyourhips.Pressyourthighsintothebeltandliftyourhipsupinto Bridge. This should create a unifying feeling of strength through your legs to helpsupportyourhips.

•Placeabeltaroundthemiddleofyourhips,as ifyoucouldimagineitholdingyourhipstogether.Thisusuallyfeelsgoodforoverlyflexibleorweakhipmuscles.

• If there is discomfort in your lowerback,walk your feet fartheraway fromyourhips toallowmore room for your back to extendandelongate.Move your buttocks toward thebacks of your knees while you lift your back ribs up and toward your chin. Visualizecreatingasmuchlengthforyourlowerbackasyoucanbymovingtheareasnexttoitinoppositedirections.

• PracticeBridgePoseona block to help balance your sacral joints and your hips. Theblockshouldbeplacedacrossyourbuttocks, rightunderyoursacral joints.Besure theblockisnotunderyourlowerback.Choosetheheightpositionoftheblockthatfeelsrightfor yourbody—whereyourbackhipand legmusclesstayactiveandyou feelagentle,sustainablebackbendinyourlowerandmiddleback.

It’s important to restafterabackbend inorder to releaseany tension thatmayhavecreptintoyour lowerback.Whenyou finishBridgePose, lieonyourback fora fewbreaths,withyourfeetflatonthefloor.Nowdrawyourkneesintoyourchest—ifyourbackfeelstender,pickyourlegsuponeatatime.Hugthem,movethemaroundinsmallcircles,andmassageyourlowerbackandsacraljointsbygentlyrockingyourhipsfromsidetoside.

RecliningSingleLegLift

StretchandStrengthen|EkaPadaApanasanaVariation1

Startby lyingonyourbackwithyourkneesbent and feet flaton the floor. Ifyourlowerbackfeelsvulnerable,placeafoldedblanketunderyourhips.Drawyournaveldown towardyour spineandscoopyour tailboneupwhilekeepingyourhipsonthefloor.Bringawarenesstoyourabdominalcore,anddrawyourabdominal wall toward your lower front ribs, as if you were shortening thedistancebetweenyourhips and ribs.You should feelyour abdominalmusclesfirming,whichwill help support your lower back during this pose. (Formoreinstructionsabouthowtoengageyourabdominalmuscles,seechapter5.)Bring your knees into your chest.Hold your right shin or the back of your

thighwith both hands, and press your thigh into your hands so your arms arestraight,creatinganequalactioninyourarmsandleg.Thisshouldengageyourrightbuttockmuscles.Onanexhalation,liftandstretchyourleftlegawayfromyourbodyatabouta

thirty-degreeangletothefloor(fig.2.16).Holdthispositionasyouinhale,andwithanexhalationtakeyourleftfootslowlydown,almosttothefloor.

FIG.2.16

Withyournextexhalationbringyourlegbackuptoitsthirty-degreeposition.Asyouliftyourleftleg,visualizeyourthighmusclesdrawingyourthighbonestronglyintoyourhips;maintainthatfeelingasyoutakeyourlegdown.Repeatfourorfivetimes,switchlegs,andpracticethesamenumberoftimes

takingyourrightlegupanddown.Afteryouhavepracticedthisposeforafewweeks,increasethenumberofrepetitionsoneachside.

Thisposehelpsrealignthehipboneofyourmovinglegwhileitstabilizesthehip bone of your bent leg. If you found that one of your hip bones is tippedbackwardwhenyouassessedyourhipsinchapter1practicethisposetothatsideeverydayuntilyouexperiencemorebalanceinyourhips.7Practicingthisposeishelpfulregardlessofwhetherornotyourhipbonesare

balanced,becauseitstrengthensthepsoasandabdominalcoremuscles.Itbringsawarenesstotheroleofyourabdominalsinachievingtoneandbalanceinyourhips. If you practice it regularly, you will see a noticeable difference in thestrengthofyourlowerabdominalarea.Thisinturncreatessupportforyourhipsand lower back, which will set you up for success in the rest of your yogajourney.

RecliningBoundAnglePose

Rest|SuptaBaddhaKonasana

Ahh! Now you finally get to rest. You’ve worked hard both stretching andstrengtheningyourhips,andyourrewardisthisrestorative,gentlyhip-openingpose.Arestorativeposeisoneinwhichyourbodyiscompletelysupportedsonoactiveworkisrequiredonyourpart.Stayingintheposeforfivetotenminutesgivesyourbodytimetorestdeeplyandallowsittoopenandunfold,releasingsubtlestressesandtensions.

FIG.2.17

You’llneedabolsterortwolengthwisefoldedblanketsforyourfeet,blocksforyourknees,afoldedblanketortowelforyourhead,andaneyepillowifyouwould like to rest your eyes. Start by placing your folded blankets or bolsteracrossyourmatabout twofeet fromoneendof themat.Fold theendofyourmatupoverthebolster(you’llberestingyourfeetonthebolster,andthestickymatwillhelptoholdyourfeetinplace).Placeyourfeetonthebolsterwiththesolesofyourfeettogetherandyourthighsreleasingouttothesides.Restyouroutershinsandkneesonthebolster.If theydon’trestall thewaydown,placefoldedblankets or blocksunderyour kneesor shins for support.Support yourhead on another folded blanket or on a towel (fig. 2.17). If you feel anuncomfortablestretchalongyourinnerthighsorpaininyourlowerback,crossyourshinsandrestthemonyourbolster.Theoptimumpositionforyourfeetandlegsisoneinwhichyourinnergroins

and lower back are completely comfortable. Before you rest in the pose, takeyourhandsonthebackofyourhipsandscoopthetipofyourtailboneupward.

This should help your lower back stay long and comfortable. Be sure yourabdomenandnavelarerestingdownwardtohelpmaintainlengthinyourlowerback.Drapetheeyepillowoveryoureyes,ifyouareusingone,andfeelthemsoftening inward as you relax. Briefly reach your arms over your head toelongate the sides of your torso for a good stretch, then rest your arms eitherdraped out to the sides, or hold your elbows and rest your forearms on yourforehead.Ifyourlowerbacklikesbackbends,youcanpracticethisposewithabolster

or folded blanket placed under your torso instead of under your feet, and afoldedblanketunderyourhead, as shown inapose fromchapter4,RecliningLowerBackMeditation.Remember that a restorative pose is one inwhich your body is completely

supported,soallyouneedtodonowisrest!Closeyoureyesandletthemsoftendeeply down toward your heart. Take long, deep breaths and feel the flow ofyour breath down into the deepest part of your hips, feeling your front hipsopening and expanding with each breath. Visualize an unfettered flow ofluminous, soft energy all throughyour hips.Visualize every part of your hipsbrightened with lightness. Feel your sacrum as the center of your hips andvisualize glowing, restorative energy pouring outward from your sacrum andfillingyourhips.Youcanstayinthisposeaslongasyouarecomfortable.Irecommendstaying

at least five or ten minutes so you feel rested and refreshed when you arefinished.Tocomeout,bringyourhandstoyourthighsandmanuallyhelpthemtocome

together.Rolloveronto therightsideofyourbodyandrest forafewbreaths,thenbringyourselfuptoaseatedposition.Mindfullycomingoutoftheposeisasimportantasthecarewithwhichyoumovedintoit;itallowsyoutomaintainthesoftnessandopeninginyourfrontbodythatyoucreatedinthepose,andithelpsyourmindstayquietandpassive.

Child’sPose

Rest|Balasana

Whenyouaredonewithyourpractice,oratanypointduringpracticewhenyouneed to restandrelease, it’s time topracticeChild’sPose.Sitdownwithyourhips restingonyour feetandyourkneesaboutone footapart.Foldyour torsooveryourthighsandbendforwardatyourhips,takingyourarmseitherforward

alongthefloororbythesidesofyourbody.Yourfrontribsshouldrestgentlyalongyourinnerfrontthighs(fig.2.18).The value of resting in a forward-bending position where the torso is

supportedonthethighsandyourbackisgentlyroundedisthatitallowsbreathandlifeforcetomovemoreeasilyintoyourlowerback.Bringyourmindintoyour back hips and your lower back and feel the soft flow of vital energythroughouttheseareas.Visualizeyourlowerbackgentlyexpandingupwardwitheach inhalation, and letting go into relaxation with each exhalation. You aremassaging themyofascia inyourhipswithyourbreathflow,aswellasall thenervesthatcomeoutfromthesacralandlumbarspines.Don’tvisualizetheflowofenergythroughyournervesasastrong“powersurge,”butseeitasasmoothandgentlepulseofelectricalpowerthatsoftlypowersyourbody.Takethetimeto finish in Child’s Pose after every yoga practice, and before long you willdiscovertherestful,soothingqualitiesitcancreate.

FIG.2.18

TIPSFORACOMFORTABLECHILD’SPOSE

Child’sPosesometimessoundsmorecomfortablethanitfeels,soherearesometipstohelpyoureceivearestful,restorativeexperience:

•Ifyouranklescomplainwhenyousitdownonyourfeet,placesmallrolledtowelsorfoldedwashclothsbetweenyouranklesandthefloor.

•Ifyourkneesbotheryou,placefoldedblanketsbetweenyourcalvesandthighs.•Ifyourheaddoesn’treachthefloor,orifyourhipscan’tstayrestingonyourheelswhileyourheadisonthefloor,supportyourheadonablockoronfoldedblankets.

• For extra comfort, place a stack of folded blankets or a bolster lengthwise under yourtorso, fromyour lowerabdomenup toyourhead.Besure thebolster isnotunderyourhips so that they can descend as much as possible. Your abdomen, chest, and headshould rest on the bolster. Rest your head by turning it to one side, then turn it to theoppositesideandrestitforanequalamountoftime(fig.2.19).

FIG.2.19

DeepRelaxation:MoveintoYourCenter

Rest|ShavasanaVariation1

Thisdeeprelaxationisdesignedformaximumcomfortinyourhips.Isuggestafew extra props for complete relaxation throughout your entire body. You’llneed one bolster or two folded and stacked blankets, two blocks, a foldedblanketortowelforyourhead,andaneyepillowifyou’dliketheaddedbenefitofrestingyoureyes.Place your bolster or folded blankets crosswise on yourmat, and place two

blocks at the foot of yourmat. Sit with your hips on the floor and take yourthighsover thebolster.Adjustyourbolster soyourkneesare supported.Placeyour feet on the blocks, about hips’ distance apart.Check that your knees arerestingon thebolster slightlyhigher thanyourheels so that thebacksofyourkneesarecompletelycomfortable.Yourhipswillbe inaslightpelvic tilt, justenough so you feel your entire back hips resting and spreading outward. Liedownandcheckthatyourbodyiscomfortable.Placeyourhandsonyourlowerabdomenandfeelitdescendingandrestingintothespaceyouhavejustcreatedatthebackofyourhips.Placearolledandfoldedblanketunderyourneckandhead.Adjusttheheight

oftherollsoyourneckrestsdownintoitandthebackofyourheadisslightlyhigher than your neck. Tuck your chin slightly, symbolically descending yourmind down to your heart. If you are using an eye pillow, place it gently and

evenlyacrossyoureyesand then takeyourarmsout to the sides, restingyourhandspalms-upon the floor.Finally, roll your shoulders down to the floor soyoufeelanopeningacrossyourmiddleandupperchest.Letyourwhole torsorelax(fig.2.20).With your eyes closed, observe your body. Feel all the parts of your body

balanced around your center. Your feet, legs, arms, and hands should all beequidistantfromyourcenterline.Therightandleftsidesofyourbodyshouldberestingevenlyintotheearth.Letgoofallmusculareffortandholding,fromthetipsofyourtoesandthroughoutyourfeet,ankles,shins,calves,andthighs.Yourinner upper thighs and front groins should feel deeply relaxed. Breathe softlyandgently into the backs of your hips and feel themmelting away fromeachother; let your buttocks and deep hip muscles surrender to the ever-presentsupportoftheearth.Imagineyourspinalmusclessoftandsupple,ripplingsoftlyalongtheearthlikegentleoceanwaveslappingontheshore.

FIG.2.20

Whenyoufeel thatyourphysicalbodyhasrelaxed,visualizeadoor toyourinner self opening and yourmind drawing into your center. This “center” hasnumerousnamesinyogaphilosophy.SomeofitsnamesaretheAnahatachakra(theheartcenter);theHridayapundarika,or“lotusoftheheart”;8andtheHridakasha, the “radiant space of the heart.”9 Visualize the lotus of your heart, abeautifulbudthatfacesdownward,waitingforlightandnourishmenttobringitintobloom.Reflectontheworkyoudidinyourhips,andletthatwarmstrengthdrift upward into your heart center. Continue tomeditate on the qualities thatlive in your heart, and sense the lotus bud turning upward and opening into aradiantbloom.Stay inDeepRelaxation forbetween fiveand fifteenminutes,oras longas

youarecomfortable.Whenitistimeforyoutocomeout,letyourbreathsoftlyreawaken your body andmind.Breathe fromyour center outward, feeling thequiet, balanced feeling of your centermoving into every part of your body asyouinhale.Gentlystarttomoveyourbodyasyouexhale,beginningwithyourtoes and fingers and slowly bringingmovement to your arms and legs.Whenyouarereadytocomeup,draweachkneeintoyourchestandslowlyturnoverontotherightsideofyourbody.Restthereforamoment,thenuseyourlefthandtopressyourselfuptoaseatedposition.BringyourhandstogetherinAnjalimudra,thehandpostureofoffering,and

closeyoureyesforafewmoments.Offeryourpracticetothehealthandwell-beingofyourhips,andtothewell-beingofyourlife.Youcanfinishbysoftlysaying“Namaste,”theSanskritwordthatistranslatedas,“Ibowtoyou,”andisoftensaidwiththeintentionofhonoringandrespectinganotherperson’sdeepestselfandinnermostlightwithyourown.

GrowandProgressAfteryouhavepracticedandbecomecomfortablewiththeposesinstep2,youarereadytomoveontoposesthatwillgiveadeeperstretchtoandbuildmorestrengthinyourhips.First, awordof caution:These strongerposes shouldbe approached slowly

and carefully. If you feel any strainor discomfort in your hips or lowerback,immediately (but gently!) come out of the pose and rest in Child’s Pose oranotherposition that iscalming toyou.Then, return to the“easier”poses I’vealreadydescribed.Over timeyourbodywillchange,and themorechallengingposeswillbewithinyourreach.A yoga practitioner should approach asana practice as outlined by part of

verse 2.30 of Patanjali’s Yoga Sutras: with consideration for all living thingsthroughthepracticeofahimsa,ornonviolence.10Ahimsanotonlyappliestoourthoughts and actions toward others, it also applies to how we treat our ownbodies.PlainlyputinWesternterms,Iurgeyoutopracticethefollowingposeswithaslightlymodifiedversionofawell-knownsayinginmind:“Nopain,nogain...isinsane.”Listentoyourbody!

AwakenYourInnerHips:RootLock

MulaBandha

AgreatwaytowarmupyourbodybeforeyoulearntheposesthatfollowistoreviewandpracticeMulaBandha(RootLock),whichyoulearnedinchapter2.You’ll find thatRootLock’sanchoringand liftingactions inyourpelvic floorandlowerabdomencreatephysicalsupporttohelpprotectyourlowerback,andthepracticealsogivesyouenergeticsupporttofreetheflowofpranathroughoutyourbody.

RecliningHipTwist

Stretch|SuptaPadangusthasanaIIIVariation

Lieonyourback.Takeamoment tofeel thealignmentofyourbody.Feel thecentersofyourforehead,nose,navel,andpelvicfloorallaligned.Feelyourlegsandarmselongatingequallyawayfromyourcenterline.Bringingyourself intoyournaturalalignmentbeforestartingaposeensuresthatyourbodyisorganizedarounditscenter,andyourmindmayrespondtothatorganizationbybecomingfocusedandcalm.Withanexhalation,bendyourrightkneeandplaceyourfootonthefloor.Lift

yourhips,shiftthemafewinchestotheright,andplacethembackdownonthefloor.Bringyourrightkneeintoyourchestandholditwithbothhands.Takeafewbreathshereandfeelyourrighthipandyourlowerbackreleasingwitheachexhalation.Move your knee gently around in circles, first clockwise and thencounterclockwise,tohelploosenyourhipandgroin.Thenholdyourkneewithyourlefthandandreachyourrightarmouttotheright.With your next exhalation, draw your right knee over to the left. Roll onto

yourouterlefthipasmuchaspossiblewhilemaintainingcomfortinyourrightshoulder.Exhaling, turnyour torso toyour right to releaseyour right shoulderdown any amount possible, and deepen the twist by taking your right kneefarthertowardthefloor.Repeatthisstepfortwoorthreebreaths,balancingtheactionssothatyourlegandtorsoturnequallyaroundyourcenterline(fig.2.21).In thebeginning,yourrightkneedoesnotneedtoreleaseall thewayto the

floorbyyour lefthip. If itdoesn’t, support itonablock toease tensionalongyour outer thigh or your sacral joint.Your right shoulder does not need to becompletelygroundedeither,butitshouldbecomfortablydescendingtowardthefloor. If it isn’t, experimentwith takingyour right armon the floor over yourhead—this canbecomfortable for the shoulder andgiveyouanice stretchallalongyourrightside.Youshouldfeelastretchallthroughyourouterrighthipandthighasthetwistingactionofyourtrunkelongatesthemusclesofthebackandreleasestightnessinthelowerback.

FIG.2.21

FIG.2.22

The challenge in this pose is to keep from distorting the alignment of yoursacraljoints.Tokeepyoursacraljointsinastableposition,itisbestifyourrightouterhip facesup toward theceilingsoyoursacral jointsareperpendicular tothefloor,ratherthanleaningatanangle.Asmuchasiscomfortable,drawyourouterrighthipawayfromyourwaistandtowardyourleftfootsothatyourhipsstayinbalancewitheachotherandyoucreatelengthbetweenyourrighthipandribs.If you are comfortable in this pose, go farther into the twist (fig. 2.22).

Keepingyourrightlegovertotheleft,takeyourlefthandontoyourouterrighthip and, as you exhale,move your right hip farther to the left. This variationshould be done very slowly, as it intensifies the elongation of the lower backmusclesandgivesadeepstretchtothehipsandspine.Holdtheposeforfifteento twenty seconds, then slowly bring your right knee back to starting positionandrestonyourback.Bringyourleftkneeintoyourchestandholdbothknees,curlingyourselfupintoasmallballtomassageyourlowerback.Holdfortwoorthreebreaths.Thentakeyourrightlegdownontothefloorandrepeattheposetotheleft.

SeatedBoundAnglePose

Stretch|BaddhaKonasana

Placeabolsterorafoldedblanketacrossyourmat.Haveayogastrapnearby.Sitsquarelyonyourbolster,bendyourknees,takethemouttothesides,andbringthesolesofyourfeettogethernearyoursitbones.Doesthisfeelfamiliar?Yourlegs are in the same position as theywere in the restorativeRecliningBoundAnglePosewepracticedinchapter2.Adjusttheheightofyourhipssothatyourknees are level with your groins. The alignment of your hips and knees isimportant inorder tobringyourhipsandspine intoanuprightpositionand tohelpyourthighselongate.Ifyourhipsaretightandyourkneesarehigherthanyourgroins,useyourbelt

togiveyourlowerbacksomeextrasupport.Createalargeloopwithyourbelt.Takeitoveryourheadanddowntoyourhips.Thenplacethebeltaroundyourthighsandshins,andloopitunderyourfeet.Arrangethebeltsothebuckleisn’tunderyourfeet,andsoyoucantighteniteasilybydrawingthelooseendtowardyourbody.Adjustthelengthofyourbeltsoyoucanfeelitsupportingyourhips,butnotsothatitoverarchesyourlowerback.

FIG.2.23

FIG.2.24

Checkinwithyourlowerbacktomakesureitiscomfortable.Ifitfeelsatallvulnerable, come into the pose with your back supported by a wall. Place afoldedtowelorblanketatyourlowerbackforextrasupportandcomfortagainstthewall.Nowcheckinwithyourinnerthighs.Aretheyenjoyingacomfortablestretch

withoutfeelingstrained?Ifyou’reusingabeltaroundyourhipsandlegs,adjusttheamountofstretchinyourthighsbyadjustingits length.Ifyouloosenyourbelt,yourfeetwillmoveawayfromyourhipsandyourthighswillstretchless,andviceversa.Afteryouhaveadjustedyourbeltfortheperfectstretchinyourthighs,placefoldedblanketsorblocksunderyourthighstoquietanysensationsthatariseasyourbodyopens.Placeyourhandsbehindyouonyoursupport.Bendyourelbowsslightlyand

draw them in towardyour side ribs, then slowly restraighten them.Asyoudothis, feel your side and front ribs opening forward and lifting up. This actionbroadens your chest and opens your heart area. Wait here a few moments,breathing deeply into your heart and feeling it expand and open. Draw yourshoulder blades down your back and press the tips of the blades forward,visualizingthemashandsthatoffersupporttoyouruppertorso(fig.2.23).Visualizeyourhipsand legs likebroad linesofenergy thatexpandoutward

fromthecenterofyourhipslikethepetalsofaflower.Remembertheimageofyourhipsasagarden,yourstonourishandtend?Asyousitquietlyinthispose,enjoy your body, in its flower shape, as the reward of a beautiful bloom that

opensupfromtheheartofyourspineandradiatesoutward,offeringitsbeauty,softness,andvitalitybacktoyourhips,lowerback,and,infact,yourlife.Note:Ifyouhaveakneeorsacralconditionthat’s irritatedbyBoundAngle

Pose,trysittinguprightwithyourlegsstraightandspreadaboutfourfeetapartfrom each other (fig. 2.24). This is called Wide-Legged Seated Pose, and itoffersasimilarstretchtothehipandinnerthighmusclesbutwithlesspressureonthekneesandlesscompressionofthesacraljoints.

TrianglePose

StretchandStrengthen|UtthitaTrikonasana

StartinMountainPoseandthenstepyourfeetfourtofivefeetapart.Turnyourleft toes in slightly and your right leg out to ninety degrees. Your right kneeshouldfacestraightoveryourrightfoot.Placeyourhandsonyourhipsandfeelyourhipsopenandbroaden.Pressyourfeetdownintothefloorandliftstronglyupthroughbothyourlegsandtrunksothatyourbodyisstableandengaged.Stretchyourarmsouttothesidesasyouinhale,andasyouexhale,pressyour

hipstoyourleftandreachyourrightarmandtrunkovertoyourright.Thisisastrong reach, soyoushould feel the right sideofyour trunk lengtheningawayfromyourhips.Nowplaceyourrighthandonyourrightshin(fig.2.25).Ifyourbodyisflexible,placeyourhandonablockattheoutsideofyourright

footoronthefloor;butifyourinnerthighisfeelinganintensestretch,supportyourhandonachair.Liftyourleftarmuptowardthesky.Youhavecreatedatriangleshapeinyourbody,withyourfeetasthebaseandyourlefthandastheapex.Revisit your hips and adjust them if youneed to, bringing themonce again

intoneutralhipposition,althoughjustlikeinNobleWarriorPose,it’sokayforyourlefthiptobeslightlyforwardofyourrighthip.Yourtailboneshouldreachdown toward your left foot and your lower abdomen and frontal hip bonesshouldliftuptowardyourtrunk.Asyouinhale,elongateyourtrunktotherightasmuchaspossible,andasyouexhale,turnyourtrunkuptowardtheceiling.Hold Triangle Pose for fifteen to thirty seconds, depending on your energy

level.Tocomeoutofthepose,pressyourleftfootdown,liftyourleftarmup,and bring your trunk up to a vertical position. Bring your feet to a parallelpositionandthenpracticetheposetoyourleft.

FIG.2.25

TIPSFORACOMFORTABLETRIANGLEPOSE

Ifyouexperiencediscomfortinthepose,herearesomesuggestionstohelp:

•Comeintotheposewithyourrightkneebentandplaceyourrighthand,withpalmopen,against your right inner leg. Press your hand into your leg to help your right knee stayaligned with your right ankle, and scoop your right buttock and your tailbone forward.Slowly straighten your right leg, letting your hand glide higher up your leg as you go.Straightenyourlegfullyonlywhenyourlowerbacktellsyouit’shappy.

•Beforeyoubendtotheright,deepenyourrightgrointotheleftbypressingyourfingertipsintoyourgroin,and then liftingyourwholepelvisupandoveryour right leg.Thishelpsyourhipbonesandsacraljointsstayinalignmentsoyoursacraljointsdon’tshifttoomuchor,worse,shearagainsteachother.

•Ifnoneoftheseadjustmentsisallowingyoutocomefullyintothepose,trythissupportedversion:PracticeTrianglePosewithyourbackbodysupportedatawall inordertokeepyourhips,shoulders,andheadinalignmentwithyourspine.Supportyourrighthandonachair,andkeepyourlefthandonyourlefthip.

TrianglePoseopensandbroadensyourhips, elongatesyour spinalmuscles,andstrengthensyourlegsandspine.It’softenthefirststandingposepresentedinmanyyogaclasses,yetit’snotoriouslychallengingforthosewithsacralandhipissues.Butitsbenefitsmaketheposeveryworthwhiletopractice.

One-LeggedBridgePose

Strengthen|EkaPadaSetuBandhaSarvangasana

OnceyourlowerbackiscomfortableinBridgePose,you’rereadytryavariationthatincreasesthestrengtheningcomponentofthepose.You’llfeelmoreworkinyourbackhipmusclesaswellasinthethighofyourgroundedleg.Italsohelpstostrengthenthepsoas(hipflexor)muscleoftheliftedleg.I’lloffertwowaystomoveintothepose;trytheminsequence,thendecidewhichfeelsrightforyourbody.

Variation1:Pre-BridgeLiftThis is often a more accessible variation for most people, so I recommendstartinghere.LieonyourbackandprepareforBridgePosebyplacingyourfeetonthefloorabouthips’widthapartandonefootfromyourhips.Moveyourleftfootslightlytotherightandgrounditfirmlytothefloor.Onaninhalation,bendyourrightkneeintoyourchest,andonanexhalationstraightenituptowardthesky.With your next exhalation, lift your hips up intoBridge Pose (fig. 2.26).Stay in One-Leg Bridge for ten to twenty seconds, pressing your left footstronglydownintothefloorandliftingyourhipsandbackanyamountpossible.Comeoutbyslowlyloweringyourhips to thefloor,bendyourrightknee intoyour chest, and place your right foot down on the floor.Hug your knees intoyourchestandtakeafewbreaths,thenrepeatontheotherside,liftingyourleftleg.

Variation2:BridgeLiftCome up into Bridge Pose. On an inhalation, bend your right knee into yourchest,andwithyourexhalation,straightenyourrightleguptotheceiling.HoldOne-LegBridgePosefortentotwentyseconds,andcomeoutbybringingyourrightlegbackdowntowardyourchest,placingyourrightfootonthefloor(youwillbrieflybeintraditionalBridge),andfinallyloweringyourbackbodydowntothefloor.Besuretotakeamomenttohugyourkneesintoyourchestbeforeyou repeat the posture on the opposite side. This variation can be morechallengingbecauseyourhipsandbackareupintheairandunsupportedwhenyouraiseandlowertheliftedleg.Thevirtueofthisvariationisthatitishighlystrengtheningbecauseitasksformoremuscularwork,asyouholdyourhipsandbackbodyupforalongertime.

FIG.2.26

RestingSwanPose

Stretch|EkaPadaRajaKapotasanaVariation

Now it’s finally time to let your hips release after they’ve accomplished suchstrengtheningwork.RestingSwanPose—avariationon theclassichathayogapose called One-Legged King Pigeon—is one of the most luscious of hipstretches.Withtherightamountofsupportunderyourhipsandadeep,flowingrhythmofbreath,yourhipswill letgoofstressandholding.Youcan imagineyourbodyopeningupsothatyoucanmoveintowardyourinnermostself,likeaswansoftlyliftingherwingsbeforeshedrawsherselfinwardandrestsherheadonthedownysoftnessofherbody.Startonall fours.Bringyourright foot forwardandwalk itover to the left,

betweenyour left hand andknee.Press your hips forward and takeyour rightouter shin and thigh down to the floor.Adjust your right leg so your knee isslightlytotherightofyourrighthip,andyourrightshinandfootpointtoyourleft thigh.Curl your left toes under, and, engagingyour thighmuscles, lift up

yourleftkneeandwalkyourleftfootback,shiftingyourhipsbackasyoumove.Dothis twoor three times,stoppingforafewbreathsbetweeneachstep tobesurethestretchinyourhipissustainable.Withyourleftouterhippressingforward,seeifyourrighthipcandescendto

the floor. Draw both your thighs toward your hips—this action helps balanceyoursacraljointsandhips,andhelpsloosesacraljointstofeelstable.Takeyourlefthandontoyourouterlefthipandpressitforwardagain,tomakesureyourhips are as balanced as possible. Place your fingertips on the floor slightlyforwardofyourtorsoandelongateyourwholespineupward.Youshouldfeelastretch deep in your right hip, but you should not feel discomfort or strain inyourlowerback.Incaseofdiscomfort,walkyourhandsfartherawayfromyourtorsotoelongateyourlowerbackmore.Slowlywalkyourhandsforward,bendforwardoveryour right legandrestyourheadon the floororonablock (fig.2.27).

FIG.2.27

Stayinthisposeforonetothreeminutesbeforerepeatingwithyourleft legforwardandrightlegback.

TIPFORACOMFORTABLERESTINGSWANPOSE

IfthestretchofRestingSwanPoseistoointenseinyourhips,takeyourrighthiphigherwiththesupportofoneortwofoldedblankets,andplaceyourhandsonblockstoliftyourspinefullybeforeyoufoldforward.Whenyoufindthebestheightforyourhip,thestretchwillbepresentbutnotoverwhelming,onethatyoucanstayinandexperiencefullyinyourbody.Breathe deeply into your hips and feel the deep hip muscles starting to relax with each

breath. It can takeawhile to connectwith the truedepthofhipmusculatureyou’reworkingwith,sopatience isa truevirtue in thispose! Ifyouhavetime,repeat theposetoeachside

andyouwillseeandfeelanimmediatechange—yourhipsshouldbemoreopenandfluid,andtheymaydropdownalittlebitmoretowardtheflooronyoursecondround.Moreimportantly,yourmindwillbesofterandquieterasyourestandrelease.

DeepHipMeditation,Child’sPose,andDeepRelaxation

Rest|BalasanaandShavasanaVariation1

It’simportanttotaketimetorestfullywhenyou’redonewithyourhipspracticein order to let thework of the poses percolate into the deepest layers of yourbody.LiedownonyourbackandrepeattheDeepHipMeditation.Checkinwithyourhips,explorethem,andacknowledgethesensationsthatarise—youmightfind a very different feeling from when you practiced the meditation at thebeginningofyour journey intohealthyhips. If there is any tenderness inyourlower back or sacrum, repeatChild’s Pose. Finishwith five to tenminutes ofDeepRelaxation.

3

YOURSACRUM

SACRUMMAYBEAwordyouhadrarely,ifever,heardbeforeyoupickedupthisbook. That’s because, inmy opinion, the sacrum is the singlemost neglectedareaofthemodernhumanbody.The typical contemporary lifestyle does not value or prioritize physical

positionsandmovementsthatarehealthyforthesacrum,andifyoudoaquickreviewofyourownactivitiesoverthepastfewdaysorevenhours,you’lllikelyagree.Did you flop onto the couch towatch TV during that time?Youwereprobably overly rounding your sacral bones, “stretching” them, but not in aproductive,yogicway.Ditto forall that slouchycomputer timeyou’ve loggedrecently,whichpushesyoursacraljointsbackwardsothattheyalmostflopopen(again,notinthe“open”waywe’regoingfor!).Haveyoueverfeltabroadachespread across your tailbone during a stressful meeting or tense conversation?Thoseareyourmusclesaroundyoursacrumclenching,tightening,andstiffeningundertheweightofun-coped-withstress.Inthischapteryou’llfindyogasequencestomakeyouawareofyoursacrum

anditsroleinyourbody.You’lldiscoverwaystobringmovement,fluidity,andspaceintoyoursacrum,regardlessofwhetheryourproblemisanoverextendedsacrumoratightlywoundone.Thischapterandthenextarepartners,inaway,inthattheposesinthischaptermayalsobehelpfulforyourlumbarspine,andtheposesinchapter4maybehelpfulforyoursacrum.Practicetheposesinthischapter first, then move on to the poses in chapter 4 for comprehensivestrengtheningandtoningofyourentirelowerback.

WHAT’SASACRUM?

“Duringmyfirstyogaclassmyteacherkeptreferringtothe‘sacrum.’Havingnoideawhatshewas talking about, I ran home and looked theword up in the dictionary . . . and still didn’tunderstandwhatorwhereitwas.IthinkittookacoupleofyearsafterthatbeforeIknewwherethe sacrum was. Now I lecture on spinal anatomy! Understanding the anatomy of paindemystifies it.Understandingwhichmisalignments itstems from,andwhichnerves itaffectshelpsmetointerpretmypainassensation,andnotassomethingtotakepersonally.”

—DEBORAHWOLK,scoliosisexpertandyogateacher

Asyoureadandpractice,keepinmindthemostfundamentalthingIcanteachyouaboutthesacrum:itsrootistheLatinwordsacer,whichmeans“holy,”or“sacred.”Inaddition to itsother, religiousmeanings,sacredmeans“separate,”andalthoughyoursacrumisconnectedtoyourhipbonesandlumbarspine,aswebegin topractice, Iwantyou to thinkaboutyour sacrumas an entityuntoitself, worthy of your special attention, protection, and kindness. If you treatyoursacrumwiththereverenceitdeserves,youwillfindwithinitareservoirofwellness andwholeness thatwill spread throughout the rest of your back andyourwholebody.

THROUGHWESTERNEYES:THEPHYSICALVIEW

Your sacrum is a perhaps themost elegant example of the architecture of thehumanform.Foronething, it is thegatewayinto thecentralcoreof thebody,locatedmidwaybetweenyourfeetandhead.Ifyourhipsareabridgebetweenyourtwolegs,thenyoursacrumisthebridge’scrown,thekeystonethatallowsthe bridge to evenly transfer weight from your head, shoulders, and trunkthroughyourhipbonestoyourlegs.Thedesignofthesacrum,structurallyspeaking,isbrilliant:itscentrallocation

and system of attachment to the upper and lower bodies creates an efficientsystem of distributing forces with as little impact on joints and myofascia aspossible.Well,tobefair,that’sonlytrueifyourhips,sacrum,andspineareinbalance.If theyaren’t, thesacrumcanbe irksomeatbest,atworstasourceofconstantpainanddiscomfortthatcanaffectyouremotionaloutlookonlife.

Illustration8.YourSacrumandSacralJoints

The fivesacralvertebraeareseparateatbirth, then, startingatpuberty, theybecomefusedtogethertoformasingletriangularbonethatisstrongenoughtocarrytheweightofyourwholebody.1Thinkofyoursacralboneasthebonethatanchorsyourspineintothebackofyourhips.Each time you take a step, the weight of your torso comes down into the

sacrumand is transferred intoyourhipsby the joints between the sacral boneand your hip bones, called the sacral joints. Your weight is then channeledthroughyour legsdown to theearth. In thisway, thesacrumactsasakindofshock absorber that softens the impact of both downward, gravitational forcesandtheupwardmovementof theforceofyourbody’scontactwiththegroundthroughoutyourday.Yoursacrumistheverycenterofphysicalactivity—and,forthatmatter,rest—withinyourbody.Inthatway,Iconsiderthesacrumtobethe“heart”ofyourspine.Whenyoulookatanimageofasacralbonefromthefrontorback,itactually

resemblesaheart-shapedwedgethatslidesneatlybetweenthetwowinglikehipbonesthatsurroundit(illustration8).Butwhenyoulookatitfromtheside,youbegintounderstandthesacrum’scomplexity.Thetopofthesacralbonemovesintowardyournavelandformsaconcavecurveasitconnectswiththelumbarspine.Asitrunsdownalongthehipbones,thesacralbonecurvestowardyourback,creatingroominthepelvisforthelowerabdominalorgans,includingyourreproductiveorgansandbladder.Atthebottomofthesacrumliesthetailbone,whichturnsinward,towardyourcenter,atitstip.Ifyoutraceyourfingeralong

the profile of a sacral bone, you see that it is shaped like a scoop,which is ahelpful metaphor for why so many of us suffer from sacral pain when weexperience stress—the “scoop” of the sacrum symbolically gathers and holdsenergyinyourbody.Your sacralbone ishardly smoothand tidy. It’sactuallybumpyandcurved

where the remnantsof theonce-separate lower sacralvertebra stillprotrude. Ithashollowsandcragsalongitssurfaceandwhereitmeetsyourhipbones,andithas openings, called “sacral foramina,” from which nerve roots emerge andtraveldownintoyourlowerbody.Both the front andback surfacesof the sacral bone are coveredbywebsof

crisscrossed ligaments that resemble something that cameoutofSpider-Man’swrists. These ligaments are designed to stabilize and hold your sacral jointstogether. They consist of thousands of fibers bundled together, connecting thesacralbone to thehipbones.The ligaments arenot as fluidand stretchableasmuscles—they are fibrous and strong in order to hold the joints securelytogether.But ifyour sacral joints feel tight,don’tdespair—these ligamentsdohave a little movement and give, enough to support everyday movements,includingwalking, sitting,bending forwardandbackward,and twisting.Whentheligamentsareinbalance,thosemovementscanbefluidandsmooth.Thebottomofthesacralboneisconnectedtothetopofthethighbonesbythe

piriformismuscles.Ifthepiriformisistight,itcantugononesideofthesacralboneortheother,creatingimbalancesinsacralalignment.Thegluteusmaximusmuscles, which are the outermost, broad, thick muscles of the buttocks, alsohavetheiroriginat thebackof thelowerpartof thesacralboneandalongtheedgeofthehipbones.Boththepiriformisandthegluteusmaximusmusclesplaymajorrolesinsacralandhipmobility.Your two psoas major and iliacus muscles, which run like channels of

muscularsupportdeepinthecenterofyourbodyfromthebaseofthethoracicspine to the thighbones,broadenandwidenat thesacrumlikea river flowingaroundaspitofland.Tightpsoasmusclesoftencausetightnessandforwardpullin the lumbar spine and the top of the sacrum, as well as weakness in themusclesofthebackhipsandabdominals.

Illustration9.TheSacruminNutation

Illustration10.TheSacruminCounternutation

In addition to getting pulled and shifted by imbalances in the bones,musculature, and myofascia around the sacrum, the sacral bone itself can tipforwardandbackwardinrelationtothehipbones.2Thesemovementsarecallednutationandcounternutation.Ifthesesoundlikepainfulconditions,don’tworry—they’re normal within a balanced and toned lower back. But they areimportanttounderstandsoyoucanworkwiththem—andnotoverdothem—asyoucreatehealthymovementsinyoursacrumandlowerback.Nutation is your sacrum’s way of helping your spine in its journey into a

backbend.Innutation,thetopofyoursacralbonetipsforwardtowardyourfrontbody relative to your hip bones (illustration 9). I think of it as your sacrum“nodding”totheflowofenergyandinnerpowerwithinyourpelvis,similartohowIbowmyheadtowardmyheartatthebeginningofayogapracticesothatmypracticecomesfromtheenergyofmyheart.Nutationisthenatural,passivemovement of your sacrum that accompanies extension (back bending) in yourlower back, duringwhich your lumbar spine alsomoves forward toward yourfrontbody.Yourmiddleandupperspinesfollowsuit,archingtowardyourfrontbody as you bend backward. The result of a backbend rooted in a sacrum innutation is evenness through your entire spine, with each vertebra equallyinvolved. This kind of backbend both helps maintain comfort in and bringsstrengthtoyour lowerback’smostvulnerablepart.You’ll reviewnutationandlearnhowtocomeintoahealthybackbendasyoupracticevariationsofCobraandLocustPoses.Counternutation is how your sacrum helps your spine in its journey into a

forwardbend.This is thenatural tiltingmovementofyoursacralboneslightlybackwardinrelationtoyourhipbones(illustration10).Notsurprisingly,itistheoppositeofhowyoursacralbonemovesinabackbend.Whenyoursacralbonecomesintocounternutation,thelumbarspineelongatesandroundsslightly,andtheprocessofbendingforwardiseasedalongthelengthofyourspine.Butjustastoomuchnutationcancausecompressioninthelowerbackinbackbending,toomuchcounternutationcancauseyoursacraljointstobecomedestabilizedinforwardbending.Ifthesacralligamentsareweakortooflexible,thesacralbonecanshiftoutofalignmentandcausegreatpain.You’ll reviewcounternutationand learnhow tocome intoahealthy forwardbend later in thechapterbeforeyoupracticeHalfForwardBendPoseandStandingForwardBendPose.Areyoustartingtogetapictureofallthatgoesonaroundthesacrum?It’sa

busy place! When the sacral joints, hip bones, and spine are balanced andaligned, the area is a symphony of movement as smooth and graceful asBeethoven’s Pastoral. When the body becomes imbalanced, though, throughrepetitivemovements,injuries,structuralimbalances,orgeneraleverydaystress

andtension,thesacraljointscanturnintoacacophonyofmisalignment,torsion,and tilting.These imbalancescreatestrainandcancausediscomfortacross thehorizontalareaoftheupperbackhips(calledthesacralband),alongthesacraljoints,downinto the legs,andsometimesevenradiatingaroundto thefrontofthethigh.Physically speaking, the goal in working with the sacrum in yoga is to

facilitateitsreturntoitsnaturallycenteredandbalancedalignmentinrelationtothespineandhipsafteranymovement,and tocreate spaceat thesacral jointsandwhere thesacral spinemeets the lumbar spine.This isachievedby toningthedeephipmuscles,theabdominalcore,andthelowerbackmuscles.Together,theseactionsworktoholdthehipsandsacraljointsinalignment.Theposesandmeditationsinthischapterwillhelpyoudojustthat;youwill

learn about your own sacrum, where there is comfort and discomfort in andaround it, and how to help your sacral joints come back to their centered andbalancedalignmentinyourbody.

THROUGHEASTERNEYES:THEENERGETICVIEW

Chakras:TheLuminousEnergyCentersofYourSacrum

I’vetalkedabouttheamazingphysicalarchitectureofthesacrum.Nowit’stimeto contemplate how the sacrum is also stunningly designed from an energeticpointofview.Whenyoutakeawalkinaplacethatfeelsspecialtoyou,nodoubtyouperceiveaparticularqualitythatconnectsyoutoyourinnerfeelings.Maybeit’sthewaythesun’sraysfloatbetweentwostandsoftreesandilluminatethepath;maybeit’sapointwheresoftbreezesflowindifferentdirectionsandsurroundyouwithnature’sbreath.Thesacrumisthiskindofspecialplacewithinyourbody.It’saplace, some yogic traditions teach, in which many different kinds of energyflow,converge, and spreadout.Simplyput, ahealthy sacral chakraopensandilluminatesthepathtoyourinnerSelf.In chapter 2, I talked about the first and second chakras, Muladhara and

Svadhisthana,whichare located, respectively, at thebaseofyourhipsand thelower pelvic area. Perhaps you remember that Muladhara is the earthy rootchakra and Svadhisthana is the sacral chakra, which is the symbolic home ofwaterinyourbodyandthedwellingplaceoftheSelf.TheSvadhisthanachakrais the place where fluidity and creativity reside; it’s where seeds of personalgrowthbecomemanifest,andoneof its translations is“self-reliance.”Inyogicmythology, thedeityVishnu,whorepresents theenergyofpreservationwithin

thebody (and theentireuniverse, for thatmatter) resides in thischakra.He isoften depicted holding a conch shell that contains the sound of oceanwaves,whichheofferstousasasymbolofliberationforallbeings.TheSvadhisthanachakraisalsosaidtobethehomeofdharma,3whichcanbetranslatedasone’snature and characteristics, or one’s duty. So when the energy of your sacralchakra isbalancedandflowing,youare free tobecomeattuned to thecreativeenergywithinyouthathelpsyoufindafulfillingpathinlife.The top of the sacrum is a transitional area between the fluid nature of

Svadhisthana and the heated, fiery nature of the third chakra, called theManipura chakra. The Manipura chakra is the center of personal power andvitalityintheenergeticbody—itisthehomeofheatandfirethatfuelstheflowofprana,orlifeforce(illustration11).I’llgetmoreintotheManipurachakrainchapter4.Butit’sworthnotingherebecauseitsactivationpointisrightbehindthe navel, and that’s very often aligned with the top of your sacrum. So theenergyoftheManipurachakrahasaneffectonthesacrum.The wordManipura means “city of gems.”When it is open and balanced,

yourManipura chakra is a place of luminosity and energy that fuels life—it’syourpersonalsun,containedbutpowerful,and it illuminatesyourpath towardself-activation. When it’s out of balance, energetically speaking, there’s toomuchheatandfireinyourbody.Inthisholisticview,“burning”or“hot”paininyoursacrummaybeyourbody’swayof lettingyouknowthatyourManipurachakraneedssomeattention.TherearemanyreasonstheManipurachakramaybeoutofbalance.Muscular

tightness in the deep hip muscles and the lower back due to injury,musculoskeletal imbalances, or unhealthy posture may restrict its energy.Stressorsineverydaylifeandpressuresintheworkplace(andtheaccompanyingpoor sitting and standing postures those things usually bring) can turn intogrippingandstiffeninginthesacrum.Yetweallknowthatsometimesthecausesofimbalancesinthebodyarenext

toimpossibletofigureout!Luckilyforus,though,theenergyoftheManipurachakra flows down into the Svadhisthana chakra. Energetically speaking, thewaterynatureofSvadhisthanabalancesthefireofManipura,andtheresultisapracticalenergythathelpstotransformyourideasofself-fulfillmentintoreality.Next timeyougeta“gut feeling,” imagine thisbalancingactionbetweenyourtwochakras,andvisualizeyoursacrumasthevesselthatholdstheminbalancedrelationshipwitheachother.

Illustration11.TheSvadhisthanaandManipuraChakras

Nadis:RiversofInnerEnergyImentionedearlierthatthepsoasmusclesarelikechannelsofmuscularsupportthat run the length of yourmiddle and lower body.Yogic philosophy teachesthatyoualsohavechannels,orrivers,ofenergy,callednadisinSanskrit,whichrunthroughoutyourbody.Thenetworkofnadisisacomplexthree-dimensionalwebthatcarriespranatoeverypartofyourbody.Accordingtoyogictexts,thereare at least 72,000 of these rivers of energy flowing through your body.4 Thethreelargestnadisarecalled,inSanskrit,Ida,Pingala,andSushumna,andeachispartoftheenergeticstoryofyoursacrum(illustration12).Let’sstartwiththeSushumna,whichisconsideredtobethemajorchannelof

subtleenergyinthebody.ItbeginsattheMuladhara(root)chakraandrunsupthroughyourspineallthewaytotheSahasrarachakraatthecrownofyourheadIn yogic mythology, you may remember from chapter 2, the source of the

body’ssubtleenergyiscalledKundalini,whichmeans“coiledone.”Kundaliniisoftendepictedintheformofaserpent-likegoddess,whosleepscoiledupinherrestingplaceintheMuladharachakra.Oneofthegoalsofyogapracticeistoawaken the power of Kundalini energy. This energy, once activated, coursesthroughall of the chakras, andas it passes througheachone, it energizes thatareaof thebody,clearingapath forsubtleenergy to flowupward through theSushumnaintothecrownchakra,whereweultimatelyrealizeourunitywiththecosmosandexperienceself-realization.TheflowofKundalini-fueledpranathroughanadiliketheSushumnacanbe

palpabletoayogapractitioner.Ifyou’vepracticedyogaandfeltthattheposesandbreathingexerciseshaveawakenedsomethingdeepinsideyou,leavingyoiufeeling energized, balanced, and self-reflective, you may have purified andcleansedyournadisandallowedfreshenergytoflowfreelythroughthem.Whenyouliedowntorestindeeprelaxationattheendofayogaclass,you

may become aware of a cyclical flow of energy through the Sushumna. Thisflowstartsatyoursacrum,movesupyourspineintoyourhead,andthengoesback down to your sacrum, repeating itself over and over. The flow iscontinuous, like the ever-presentmotion of oceanwaves or a rhythmic pulse.Being aware of the flow of prana through the Sushumna is a peaceful, joyfulexperience.It isafeelingthatall thepartsofyourselfhavecometogether inafeelingofunityandareintimatelyandinextricablyconnectedtotherhythmsofthenaturalworld.The other two major nadis surround the Sushumna and complement each

other. The Ida is called the “lunar” channel because it is associated withpassivity,reflectivity,andcooling.Itcorrespondstotheleftsideofthebodyandtherightsideofthebrain.ThePingalaiscalledthe“solar”channelbecauseitisassociatedwiththequalitiesofaction,movement,andheat.Itcorrespondstotherightsideofthebodyandtheleftsideofthebrain.BothIdaandPingalastartattheMuladhara chakra andwind theirway up the Sushumna, crossing at eachchakra.Canyouguesswherethesetwonadismaketheirfirstcrossing?Atthesacral

plexus, theSvadhisthanachakra!Whentheymeet,Ida,Pingala,andSushumnajoinandawakenthepowerfulenergiesofyoursacrumthathelpyoufeelvital,alive, energized, and present.When they meet again at theManipura chakra,behind your navel, the fiery power of your personal sun is energized,illuminatingyourpath.Your sacrum is anamazingconvergenceofphysical andenergetic forces in

yourbody.Closeyoureyesandtakeamomenttovisualizetheweblikephysicalstructure of the ligaments that hold your sacral joints in place, and how it isjuxtaposedwith the smooth, serpentine flow of subtle energy through Ida andPingalaasthosenadismaketheirwayupandaroundtheSushumna.Theseelementsareallpartofyoursacral“orchestra.”Whentheyareintune

withoneanother,thereiscommunicationandcoordinationamongthemandyoufeel ease and harmony in your sacrum. When the energy is blocked orimbalanced,whether physically or energetically, themembers of the orchestracan’t hear one another; they can’t find the right rhythm for their instruments.Imbalancesandblockagescanmanifestasfeelingssuchas“Whosebodyisthis,anyway,becauseitsuredoesn’tfeellikemine?”atbest,movingintodiscomfortanddebilitatingpainatworst.Theearlieryoucannoticesignsofdisconnectinyour sacrum, the better you’ll be able to ensure your sacral orchestra stayssmoothandmelodious.Withyouryogapractice,youwilllearnhowtohelpittobecomeasymphonyofmovementandfluidity.

Illustration12.TheThreeMajorNadis

UNITINGEASTANDWEST:THEHOLISTICVIEW

Every sacrum isdifferent, andgiven the complexitywe’vedescribed so far inthischapter,youcanimagineanumberofwaysthatyoursacrumcanache,pull,clench,stab,andgenerallybotheryou.Beforeyoubeginyouryogapractice tocreatesacralbalance,let’sgooverthreeofthemostcommonissuesthatmaybeafflictingyoursacrum.Thissectionmightseemlikeit’ssimplymoreinformationaboutthephysical

body—the Western perspective—but really, I see the details below as aninvitation toputEastandWest togetherandenableyou to fully listen towhatyour sacrum is trying to tell you. Remember that, holistically speaking, yourenergeticbodycan’tthriveandyournadiscan’tflowwhenyourphysicalbodyisinjuredorcompromised,andyoucan’thelpyourphysicalbodyhealunlessyouareaccuratelyinformedanddeeplyconnectedwithitsspecificchallenges.

SacralSprainWhenpainspreadsmoreor lessevenlyacross thebackofyourhipsalong thesacralband,itmaybeduetowhatiscalledasacralsprain.Asacralspraincanbeduetostraininthemusclesaroundthehipsorinjurytothesacralligaments.

Itcanstartasa feelingofmilddiscomfortoradullache; ifnotattended to, itwillworsenovertime.Itcancausethemusculatureofthehipsandlowerbacktotighten up and sometimes go into spasm. Because there are so many nerveendings in the sacrum that are sensitive to how your weight is distributedthroughyoursacrum,evenamildsacralspraincanbequitepainful.Ifyouhavea sacral sprain, sittingmaybe themost stressful position foryour sacrumandlowerback.Movementineitherforward-bendingorbackbendingdirectionscanseem almost impossible, while twisting and side-bending movements may belessaffected.5

ReferredorRadiatingSacralPainAnotherpainpatternduetosacralligamentinjuriesiswhenpainradiatesdownonesideof thebackhip toward theknee,or radiates throughbothsidesof thehips.Thispaincan takemany forms; it canbe sharpandacute,or it canbeanagging,chronic,low-levelachiness.Achallengeofworkingwithreferredandradiatingsacralpainisthatthepain

patternscanbecomplexandmoredifficulttodiagnosethanstraightforwardpainacrossthesacralband.Inonebody,forwardbendingmayexacerbateaninjury,whileinanotherbodythesamemovementmayhelpalleviatepain.Ifyouhavereferredorradiatingsacralpain,it’simportanttotrackwhichmovementsaffectyourpain,andhow.Ifyoulistentoyourbody,youwillbeabletodiscernwhenthe sensations you feel are good and healthy—the kind that help to tone andstrengthen the musculature—because your body will feel better after you dothoseposes.Tuningintohowyourbodyletsyoumove(andwhatitdoesn’tlike)mayhelpyoutracethesourcesofyourradiatingandreferredpain.

SacralJointPainFocused pain in one or both of your sacral jointsmay be due to rotation andtorsion in the position of your hip or sacral bones or compression (downwardforce) of your sacral bone into the sacral joints. Repeating the pelvic self-assessment can help you determine whether skeletal imbalances might be theculpritinyoursacraljointpain.Likesacralsprains,sacraljointimbalancescanstartoutasminorshiftsinthealignmentofyourhipsandsacrum,andtheycangrowworseovertime.Conversely,sometimesanextrememovementorsuddenjolt toyourhipspushes the jointsover theedge, resulting inacutepain.Morecommonly,sacraljointissuesareduetochronicimbalance:Onesacraljointcanbe overstretched and the other can be compressed; one side can shift or tilt

backwardwhiletheothersideshiftsforward.Painduetoanimbalanceinthesacraljointscanfeelquitedifferentfromthat

of a sacral sprain. It is often specific to one side or the other.Yoga poses inwhichthehipsareexternallyrotated(turnedoutward),suchasTrianglePoseorSeated Bound Angle Pose, can irritate sacral joint pain. Forward-bending orbackbending movements might feel fairly comfortable, but twisting and side-bendingmovementscanexacerbatepaininanachyjoint.Thesethreesacralmaladies—sacralsprain,referred/radiatingpain,andsacral

jointpain—arenotmutuallyexclusive.Infact,whateverthecauseofyoursacraldiscomfortis, themusculatureinthegeneralareamaybecomeimbalancedandweak,andyoursacraljointscanbecomeunstable.Yourbodywillletyouknowthatitneedshelpbringingyoursacrumbackintobalance.Of course, your sacral issuesmaynot fall into anyof the three categories I

mentionedabove.Thereare,however,somesimplewaysyoucanmakeamoreeducated guess on whether your sacral joints are overstretched, inflexible, orimbalanced.As you develop your personal yoga practice, you can experimentwithdifferentcategoriesofmovementstodiscoverwhichposeshelpsootheyoursacrum.Generallyspeaking:

• Backbends canhelp strengthen themuscles that support thehips and thesacraljoints.Theyarehelpfulin“drawingthingstogether”whenligamentshavebecomeoverstretchedorimbalanced.

•Forwardbendscanhelpreleasemusculartightnessinthebackhipsandthesacralband.

•Twistslengthenthemyofasciaaroundthehipsandthelowerback.• Tractioning, or drawing the spine away from the hips, helps releasecompressioninthesacraljoints.

Youcanseethat,dependingonyoursacrum’scondition,backbends,forwardbends,orbothcanbeparticularlychallenginganduncomfortable.Becausetheyfiguresoprominentlyintothebigpictureofyoga,I’llfocusoneachsoyoulearnhowtopracticethemsafelyandcomfortablywhileyouhelpyoursacrumheal.

BackbendsandYourSacrumBackbendsareexcellentforbalancingyoursacraljoints,strengtheningthebackofyourhips and lowerback, and lengtheningyourpsoasmajormuscle, all ofwhicharecrucialforsacralhealth.Backbendsareperfectforwhenyoursacraljoints feel pulled, twisted, or overstretched. They complement the poses that

workonabdominalcorestrengthbybalancingthestrengthofthefrontandbackbodies,creatingmuscularbalancethroughandthrough.It’simportant,whenyouareabouttoattemptabackbendpose,toremember

thata tightmuscle isn’tnecessarily strong; strongmusclesareable todo theirjobof supportingyourbody,yet theyare flexibleat the same time inorder toallowforacomfortablerangeofmotion.Atightmuscle,ontheotherhand,eventhough it feels taut, can beweak and vulnerable to injury. Strong yet flexiblemusclesarewhathelpyourspinecomeintoanevenlycurvedbackbendfromthetop of your sacral joints all the way up to the nape of the neck. Therefore,becausebackbendscancontribute tocompression in the lowerback,caution isadvisedwhenthelowerbackmusculatureistightorinspasm.Whenpracticinganyofthebackbendsinthisbook,alwayscomeintothepose

slowly,andproceedmindfully.Feelandlistentoyoursacrumwhileyoumoveinto,stayin,andcomeoutofeachpose.Initiallyabackbendwillfeelbestforanoverstretched rather than a tight or gripped lower back. Eventually,with timeandpractice,anylowerbackwillfeelgoodin,andbenefitfrom,backbends.Remember, you don’t need to do an extreme backbend in order to get the

benefits.Infact,ifyouaretryingtohealasacralinjury,smallermovementsfeelbetter,andmayevenbemoretherapeuticbecausetheyreshapeyourmusculatureincrementally,alittleatatime,givingyourbodytimetoadjusttoandmaintainits new, balanced alignment. When your sacrum gives you the “thumbs up”signalthatitfeelshappyandcomfortable,starttoincreasethearchinyourbackandmovemoredeeplyintotheposes.Whenyoupracticethebackbendsequenceinthischapter,besuretotakebreaksbetweenposessoanytensioninyourlowerbackreleases.PracticeCat/CowCycleorFree-Your-SacrumPose.

ForwardBendsandYourSacrumThe idea of lengthening and releasing your sacral joints in a forward bendsoundsdelicious,but ifyou’veeverhada tightordestabilized feeling inyoursacrum, you know how challenging it can be to find comfort while bendingforward. It is important to learnhow tocome intoa forwardbendproperlybybendingatyourhipjointsratherthanroundingforwardfromyourback.Forwardbendsshouldbepracticedwithcautionwhenyoursacraljointsareoverstretchedandimbalanced.A healthy forward bend will create length in the sacral joints and lumbar

spine,andmaintaintheintegrityofyoursacraljoints.Try the following little experiment to feel this inyourownbody.Stand tall

withyourfeetabouthips’distanceapart.Placeyourfingertipsrightwhereyour

thighsmeetyourhips,atthecreaseofyourfrontgroins.Withoutpivotingyourfeet, turn your upper thighs inward so your pubic bone starts to move backtowardyourtailbone.Starttobendforwardandfeelwhathappensinyourgroinsand toyour fingers.Doyourgroins softenanddeepenback towardyourbackhips and do your fingers move deeply into the soft folds of the skin andmyofascia?Thisisthefeelingyouwantinaforwardbend,thefeelingthatyourhipmusculatureisabletosoftenandrelease,bendingfromthehipjoints.If you can’t get this feeling and find that the forward bend is happening

somewhereinyourlowerormiddleback,yourhamstringmusclesmaybetight.Yourhamstringsare three longmuscles thatbeginatyoursitbones, runalongthe backs of your thighs, along the backs of your knees, and connect to yourlower leg.They arewhat allowyour knees to flex and extend.6But if they’retight, they can inhibit your ability to bend forward from your hips. If thishappens in your body, try again, this time disengaging your hamstrings bybendingyourknees.Canyoufeelthefoldatyourfronthipcreasesnow?Onceyou’recomfortableinyourbend,slowlyandmindfullystraightenyourlegsoneatatimeandnoticeanychangesinyourbodyposition.Wereyouabletokeepthe bend at your hips as you straightened your legs, or did the bendmove upfromyourhipsintoyourlowerandmiddleback?This should be an aha! moment—now you can understand the relationship

betweenyourhipsandhamstrings,andtheireffectsonyoursacrum.Practicingyogawill lengthenyourhamstringsandtoneyourhipflexorssothatovertimeyouwillbeabletomaintainforwardfoldingfromyourhipjoints.Themost important thingyou cando as you experience the practice in this

chapteristobekindtoyoursacrum.EventhoughIjustdescribedmovementstorelease and strengthen your sacrum, youmay find that twisting, for example,irritates your already tender sacral band. Listen to your body, and give itpermission to hold off on poses that bring pain or discomfort. Remember themaxim that health is a journey aswell as a destination—as you grow in yourpractice,youwillfindyourselfabletodomoreandmoremovements,andtodotheminmoreandmorecomfort.Yoursacrumisanincrediblycomplexarea,anditcantakeabitofpatientself-studytofindoutwhatwillhelpitheal.Long-lasting sacral wellness is a combination of balanced strength and

flexibilityofthemyofascia,jointmobility,andstructuralalignment.Whenyoucreatewellness inyourphysical sacrum,youpave theway forwellness in theenergetic channels we discussed—the Ida, Pingala, and Sushumna—so thatpowerful Kundalini energy can flow easily through the Svadhisthana (sacral)chakra.Listeningtothemessagesfromyoursacrumwillhelpyoutounderstandwhat ishappeningandwhat itneeds; thenyoucanembarkonyour journey to

bringhealthtotheheartofyourspine.

YOGAPOSESFORAHEALTHYSACRUM

AskandListen:PreparationforPractice

StandingSacralMeditation

Standtallwithyourfeetabouthips’distanceapart,andbringyourbodyintoitsnatural alignment.Takeyourhandsonto thebackofyourhipsandplaceyourthumbsonyour sacral joints.Gentlymassage the jointswithyour thumbsandobserve the feelings that come, asking yourself some questions to help youdiscern the condition of your sacral joints. Be sure to simply observe thesensations as you do this exercise; do not let judgment or anxiety color yourexploration. Sway your hips gently to one side and then to the other andcontemplatethesequestions:

•Areyoursacraljointscomfortable?• Dotheyfeelevenwitheachother,ordoesonesidefeelhigher, lower,orfartherbackthantheother?

•Doyoufeelsoreness,tenderness,orpainononesideortheother?

Now take your hands so your fingers face downward on your buttocks,supportingyoursacraljointsinthepalmsofyourhands.Experimentwithverygentle backbending, forward-bending, and twisting movements, and observehowyourlowerbackfeels.Whenyoucomeintoaslightbackbend,istherepainat your sacral band, the horizontal area that goes across your sacral joints, ordoesthemotionfeelsoothing?Doyouevenfeelabendatyoursacraljoints,ordotheystiffenasyourbodyinstinctivelygoesintoanarchinyourlowerback?Howdoesitfeelwhenyoubendforward?Howdoesitfeelinyoursacraljointswhenyoubendtotherightandtotheleft?Whenyoutwisttotherightandtotheleft?Ifpaincomesinanyofthesemovements,don’tpushfartherintothem;theworkhereistosimplynotewhattriggersyourpain.As you move your trunk around your hips, making mental notes of which

actions feel comfortable and which cause discomfort, begin to visualize thespecificimbalancesinyoursacraljoints.Nowasyoupracticeposestohelpwithsacralpain,youcan includeonly those thathelpyou feelbetter, and letgoofonesthatcreatediscomfort.Asyoursacrumbecomesstrongerandmorestable,you’ll be able to add those poses back into your sequence, and you willexperiencethemwithcomfort.

DoorwayStand

Findanopeningbetweentwowallsoradoorwaythat’sbetweenthreeandfourfeetwide.Standagainstonesideoftheopening.Ifitisanarrowdoorframe,besureyoursacraljointsarebothfullysupported.Ifthedoorframeisn’tflat,placeasturdybookbehindyourhipssoyoucanfeelbothhipsevenlypressingintothesurfaceyouarestandingagainst.Placeyourhandsonyourhipsandbringtheminto neutral position, with your hips level both to the floor and against thedoorway.Thegoal,ifpossibleinyourbody,istostartthisposewithyourhipsand sacral joints all in alignment, and with your lumbar spine in its natural,gentleinwardcurve.Bendyourrightkneeandliftyourrightlegup,bringingyourfootagainstthe

othersideofthedoorway.Placeyourfootdirectlyoppositeyourrighthip,orascloseasyoucangetwhilekeepingyourhips levelandmaintainingthenaturalcurveofyour lumbar spine, thenpressyour foot into thedoorframe (fig.3.1).Mentally examine your hips.What happened when you lifted your foot? Didyourhipsstaylevel,ordidyourrighthiphikeup,shorteningthemusculatureontherightsideofyourbackandtorso?Rebalanceyourhips if that’s thecaseinyourbody.Nowexplorethefeelinginyourrightsacraljoint.Isitbalancedwithyourleftside?Isitpressingmorestronglyintothewallthanyourleftjoint?Isitachy or uncomfortable?Move your hips around, up and down and back andforth,andseeifyoucandetermineanyimbalancesinyoursacraljoints.Holdforaboutaminuteandthenreleaseandrepeatonyourleftside.

FIG.3.1

DoorwayStandisanotherexcellentopportunitytoexploreimbalancesinyourhipsandsacraljoints,andtolearnhowtobringthemintobalance.Forexample,sayyourrightsideisachyanduncomfortablewhenyoupracticetheposetoyourright,butwhenyoupracticeontheleftside,yourleftsacraljointiscomfortable.Thisindicatesthatyourrightjointmaybeshiftedbackwardandoutofalignmentwith your hips. If this example applies to you, try to gently press your rightsacral joint forwardwhileyoupressyour lefthipback into thewall.Trybothsidesagainandseeifyoucanobserveanychange.

SacralCircles

Lieon the floor (notonamat)withyourkneesbent andyour feet flaton thefloor,abouthips’widthapart.Ifyouarelyingonasoftsurfacesuchasaplushrug, place a large, flat book under your hips.Moving from your pelvis ratherthanyourlegs,leanslightlyintoyourrighthipandtracetheoutlineofyourrightsacral joint intothefloor,startingfromyour tailboneandmovingupalongthejoint to the top of the hip bone. Follow the circle over to your left andmovedownalongtheleftsacraljoint,endingbackatyourtailbone.Tracethreecirclesstartingonyour right side.Changedirectionand trace threecircles startingonyourleftside.Explorehoweachsideofyoursacrumfeelsasyoumove italong the floor.

Noteif thereiscomfortordiscomfortaseachjointgets itsmassage.Doesonesideof thesacrumpressmorestronglyintothefloor thantheother?Ifso, thatjointmay be rotated backward; the hip bone on that sidemay also be rotatedback,or theoppositehipbonemaybe rotated forward.Thisexerciseprovidesinformation about imbalances in the pelvis and gives a gentle therapeutic andstimulatingmassageto themyofascia.It’sanopportunityfor tightsacral jointsandanoverarchedlowerbacktoexperiencereleaseasyourollyoursacraljointsand lowerback flaton the floor. IfyoupracticeSacralCircleseveryday,youmayfindthatcompressedsacraljointsrelaxandbecomemorecomfortable.Note: Sacral “circles” might actually be a misnomer for this pose, as the

sacrumisactuallyshapedmore likeaheart thanacircle,coming toa roundedindentationatthetop,andjoiningtogetheratthe“point”ofyourvery-lowspineatthebottom.Asyoudothispose,youmaywishtoimaginetracingaheartwithyourmovements,andvisualizewhatitmeanstoyoutobedelvingmoredeeplyinto“theheartofyourspine.”

RecliningKneeSqueeze

Lieonyourbackwithyourfeetflatonthefloor,alittlemorethanhips’widthapart.Keepingyourhipson the floor, liftyour tailbone slightlyup toward theceiling.Drawyourfrontalhipbonesuptowardyourribswhileyournaveldropstoward your spine. Feel your abdominal coremuscles engaging.Your lumbarspinewillgentlypressalongthefloor.

FIG.3.2

Pressyourkneestogetherforfifteentotwentyseconds,thenreleasetheactionand observe the feeling across your sacrum (fig. 3.2). The action of pressingyour knees together releases your piriformis muscles and helps to releasetightnessandcompressioninyoursacraljoints.RecliningKneeSqueezegivesafeelingofopennessalongthesacralband.Itfeelsgoodifyoursacrumistightorcompressedand itmayalsohelp sciaticpain.Repeat three to four times, eachtimeobservinganyamountofreleaseinyoursacralband.

PracticeforaHealthySacrum

HappyBabyPose

Stretch|DwiPadaApanasanaVariation1

Lieonyourbackandbringyourkneestowardyourchest.Openingyourkneesout to thesides,nearyourarmpits,bringyourhands insideyour legsandholdyour big toes.Keeping your knees near your side chest and armpits, lift yourshinsupsothesolesofyourfeetareparalleltotheceiling(fig.3.3).Ifyoucan’tcomeintothispositionmaintainingtheholdofyourbigtoes,wrapbeltsaroundyourfeetinstead.Takefiveorsixbigdeepbreaths,andwitheachexhalationdrawyourknees

closer toyour armpitswhileyourhips staygroundedon the floor.This actionshouldcomefromyourhipmusclessofteningandreleasingrather thanpullingonyour legswithyourupper armsand shoulders.Visualize thebacksofyourhips lengtheningfromyour lowerback toyour tailbone,and imagine that theyarebroadeningalongthefloor.

FIG.3.3

HappyBabylengthensthesacraljoints.Itisoftenagoodstretchwhenpainispresentbecausethehipsandlowerbackaresupportedbythefloor,whichallowsthemtoreleasetensionwhileinasupportedandbalancedposition.

Free-Your-SacrumPose

Stretch|DwiPadaApanasanaVariations

Lieonyourbackwithyourlegsstraightdownonthefloor.Liftyourkneesintoyour chest, holding the backs of your thighs or your shins with both hands.ThoughIdon’toftengetintotheparticularsoftheposes’Sanskritnamesinthisbook,Iwanttopauseamomenttolookatawordthatappearsinboththisposeandthenextone:apanasana.Ifthewordsoundsfamiliar,it’sbecauseItalkedabout theapanavayu, thedownward,groundingenergyof the lowerabdomenandhips,inchapter2.Similarly,Apanasanagroundsandbringsfreedomtothewhole pelvis. Stay in your base position for three or four breaths.With eachexhalation,bringyourkneesalittleclosertoyourchestwhilekeepingyourbackhipbonesgroundedonthefloor.Visualizethelayersofmyofasciaaroundyourhipsandbuttocksbroadeningandlengthening,thenrelaxingintothesupportoftheearth.The following variations are great if your sacral band or lower back feels

tight,buttheymaybecontraindicatedforstrainedsacraljointsoroverlyflexiblesacralligaments.

Variation1:Partner-AssistedLegPressStartwithbothkneesbentintoyourchestwithyourarmsbyyoursides.Haveapartnerstandfacingyouwithherkneesslightlybent.Askyourpartnertoplaceherhandsonyourshinswhileyou liftyour tailboneslightlyupward, releasingyour sacral joints and lower back into the floor. Press your legs up into yourpartner’shandswhileshepressesgentlydown.Thepushthroughyourlegsandyourpartner’shandsshouldbeequal—youarenot trying topushyourpartneraway(fig.3.4).Ifthisfeelscomfortable,bothofyoucanincreasethepressure.Hold this position for fifteen to twenty seconds and release. Rest while youcheck in with your sacral band to feel how it has opened—it should feelcomfortable and soft. Repeat the leg press two more times, and feel how itspreadsandbroadensthesacraljoints.

FIG.3.4

FIG.3.5

Variation2:Partner-AssistedSacrumTractionStartinthebasepose,thenmakealargeloopinabeltandplaceitaroundyourfrontgroins,thecreasewheretheverytopsofyourthighsmeetyourhips.Have

yourpartnerstandfacingyouwithkneesslightlybent,andhaveherstepintothebelt.Thebelt shouldbe around the topofyourpartner’s anklesor slightlyupalongthecalves;thebeltshouldbeparalleltothefloor.Ifit’spossible,positionyourselfsoyoucanreachyourarmsall thewayoveryourheadandholdontosomethingheavy,suchasapostoraheavypieceoffurniture,tocreateasmuchtractioninyoursacraljointsaspossible.Nowhaveyourpartnergentlyholdyourlegsinplace(nopressingdownthis

time)while she presses her legs backward andwalks slowly back, each smallstepgently increasing the tractionalongyoursacral joints(fig.3.5). If thebeltdigsintoyourfrontgroins,placeafoldedtowelorblanketbetweenthebeltandyourgroins.Poses thatuse tractionareexcellentforfreeingcompressedsacral jointsand

lengtheningthelowerback.Restwithyourhandsonyourlowerabdomenwhenyouaredone,gentlymassagingyourhipsalongthefloor.Feelenergycirculatinga little more freely now that your muscular body has released some of itsholding,andfeelthatyourhipsandsacrumaremorespacious.

RecliningSacral-BalancingPose

BalanceandStrengthen|EkaPadaApanasanaVaraiation2

Onceyou’ve loosenedupyour sacral joints inFree-Your-SacrumPose,you’reready towork on balancing them, one leg at a time.This pose has two steps,eachofwhichhelpsyoursacruminadifferentway.Practicebothstepstwoorthree times onyour right side, resting for a fewbreaths after each cycle, thenrepeatonyourleftsideanequalnumberoftimes.

Step1:Bent-LegSacralBalancerLieonyourbackwithyourkneesbentandfeetflatonthefloor,andbringyourrightthightoyourchest.Liftyourtailboneslightlyuptowardtheceilingwhileyourhipsstaygroundedonthefloor.Stretchyourleftlegdownontothefloor.Ifyouhavediscomfortinyourrightsacraljoint,tryplacingafoldedblanketunderyour hips. If youhavediscomfort in your lower back, place a rolled-up towelunderneathit.Holdyourrightshinorbehindyourthighwithbothhands.Pressyourrightthighawayfromyourchestuntilyourarmsarestraight(fig.3.6),andpressyourhandsequallyback intoyour thigh.Holdyour leg inpositionusingthe equal pressure of your leg andyour arms.7Your leg, abdominal core, and

back hipmuscles should all feel active and engaged as you create traction inyourbodywithoutthehelpofapartner.Moveyourrightouterhipandrightsitbonetowardyourleftfoot(yourright

footcanmoveslightlytothelefttohelpinitiatetheseactions).Holdthepositionforfifteentotwentyseconds,thenreleasethemusculareffortofyourleg,arms,abdomen,andhips,andasyouexhale,drawyourkneetowardyourchest.Thispose,whilesubtleinitsmovements,helpstobringyourrighthipboneandsacraljointintobalanceandcanhelpyoursacralbandtofeelsofterandmorespacious.Repeat the pose on your left side. Aword of caution, though—if your lowerbackistightandthisexercisecreatescompressionandpain,releaseitandmoveontostep2.

Step2:Raised-LegSacralBalancerBringyour right thighascloseaspossible toyourchest, andhold thebackofyour thighwithbothhands.As instep1,stretchyour left legstraightonto thefloor.However, this timeyourarmsshouldstaybent.Holdyour thighclosetoyourchestwhileyouslowlystarttostretchyourrightleguptowardtheceiling(fig.3.7).8Youmaynotbeabletocompletelystraightenyourleg;that’snotasimportantasholdingyourthighinpositionclosetoyourchest.Asyoupressupintoyourhands,lengthenyourrighthipawayfromyourwaist.Liftyourleftlegaboutthreeinchesfromthefloor(butkeepitactiveandstraight)inordertofeelyourrighthipbonetipback.Maintainingthepositionofyourrighthip,slowlyplaceyourleftlegbackdownandseeifyourhipscanremaininplace.Repeatthissteptwomoretimes.

FIG.3.6

FIG.3.7

Thisposehelpsmoveaforward-rotatedhipbonebackintoplace,andhelpstorealign your sacral joints as it does so. If your hips are already balanced,practicingthisposeonbothsideswillbringstabilityintoyoursacraljoints.Afteryou’ve practiced both steps, repeat the sequence on both sides. As well asbalancing your hips and sacral joints, this pose helps relieve pain and releasetensioninyourlowerback.9

RecliningHand-to-FootPose

Stretch|SuptaPadangusthasanaI

Nowthatyou’vebalancedyoursacraljoints,you’rereadytotakethenextstepand stretch each leg straight up toward the sky. This pose lengthens yourhamstringandhipmuscles.Ifyouhavediscomfortinyourlowerbackwhenyoubring your knee into your chest, try placing a small rolled towel under yourlumbarregion.Bringyourrightkneeintoyourchestandplaceabeltaroundthearchofyour

foot. Hold the belt with both hands, straighten your arms, and slowly stretchyour leg up toward the ceiling (fig. 3.8). Straighten your leg completely byengagingallthemusclesofyourleg,andimaginehuggingyourinnerkneewithyourkneecap.Press thecenterofyourarchup into thebelt,makingyour footparallel with the ceiling. If your hamstrings are tight, lengthen the distancebetweenyourfootandyourhandsalongthebelt,loweringtheangleofyourlegrelativetothefloor.Rollyourleft legslightlyinwardandstretchitawayfromyour torso.Engageyourabdominalcorebydrawingyour frontalhipbonesup

towardyourribs,keepingyourhipsgroundedonthefloor.

FIG.3.8

Rightnowyoumaybefeelingahugehamstringstretchandwonderingwhatthisposehastodowithyoursacrum.Stickwithit!Lengtheningyourhamstringsand deep hip muscles is one of the best things you can do for your sacrumbecausewhenyour hamstrings are tight, they tug on your hip and lower backmuscles and create misalignments and imbalances in your sacral joints. It’salwaysworthwhiletotakethetimetolengthenyourhamstrings.Whenyoudo,youwilldiscoverasenseoffluidmovementandeaseallthroughyourhipsandspine.In Reclining Hand-to-Foot Pose, and in the variations described below,

remembertomoveyourrightouterhipandrightsitbonetowardyourleftfootjustlikeyoudidinRecliningSacral-BalancingPose.Thisactionwillhelpbringyour hip bones into balance. Be mindful to keep your sacral joints flat andrestingon the floor. Ifyouhavediscomfort inyour lowerback,placea rolledtowelbeneathit.

FIG.3.9

Variations:SupportedSacrumReleasePlace a looped belt around the top of your right thigh at your front groin andraiseyourrightlegintothebasepose.Askapartnertostandbehindyourrightlegfacingyou,andtotakethebeltaroundthetopofhisrightankleorupalonghiscalf,sothatthebeltisparalleltothefloor.Holdyourrightfootwithanotherbelt,orhaveyourpartnerholdyourfootinplace,raisedtowardtheceilingasitwasintheoriginalpose.Askyourpartnertopresshislowerlegintothebeltandstepback,onesmallstepatatime,asyoustretchyourleguptowardtheceilingand drawyour foot toward your head. Feel your hamstringmuscles releasing,andfeelyoursacraljointsflatandgroundedonthefloor.This partner assist relieves pain due to compressed sacral joints because it

createstractioninthesacraljointontheliftedlegside,evenmorethanwhenyoudotheposeyourself.Ifyoudon’thaveapartnerhandy,youcandothisvariationonyourownby

using a long belt looped around your right front groin and your left foot asshowninfig.3.9.Hold Reclining Hand-to-Foot Pose and its variation for thirty to forty-five

secondsoneachside,thenrestinHappyBabyPoseforafewmoments.

RecliningTreePose

BalanceandStrengthen|SuptaVrkshasana

RecliningTreePosehelpsthesacraljointscomeintobalance.Itismosthelpfulfor a sacral joint that is rotatedbackward,because in the lying-downposition,theactioninyourbent-leghipwillliftthejointupwardandhelpittocomeintobalancewith your other sacral joint. If your sacrum is already in balance, thepose helps brings stability to the joints. I’ve described it starting on the rightside, but you can start on your left if you know that your left sacral joint isrotatedbackward.Regardless, it’swellworthpracticing thispose tobothsidesbecauseofthefirmnessitbringsintothewholesacralband.Startbylyingonyourmatwithyourlegsstretchingstraightawayfromyour

torso.Bendyourrightkneeandbringyourrightfoottorestalongyourinnerleftthigh, supporting your outer right foot on a block so your hips stay even andbalanced on the floor (fig. 3.10). Place your hands on your hip bones andbalance your hips so they are an even distance from your waistline. Keepingyour hips on the floor, lift your tailbone slightly upward and engage yourabdominalcoremuscles.Nowengageyourrightbuttockmusclesandfeelyourrighthip liftingup toward theceilingwhileyourbuttockstaysgrounded.Thisactionhelpslifttherightsacraljointuptothelevelofyourleftsacraljoint.Holdfortensecondsandrelax.Repeat twomoretimestotheright, thenpracticeontheoppositeside.

FIG.3.10

Whenyouaredone,restwithyourlegsdownonthefloororwithyourlegsinRecliningKneeSqueeze andplace your hands onyour lower abdomen.Closeyour eyes andvisualize your sacrumas the grandmeetingplace in your body

throughwhichenergynowflowseasilyandwithvitality.

Table-BalancePose

BalanceandStrengthen|VyaghrasanaVariation1

Beginonallfourswithyourhandsunderyourshouldersandyourkneesunderyourhips.Gazedowntowardthefloor.Keepingyourspineinaneutralposition,drawyournaveltowardyourspineanddrawyourfrontalhipbonestowardyourribstoengageyourabdominalcoremuscles.Onanexhalationextendyourrightlegbackandupuntilitisparalleltothefloor.Pressyourrighthanddownandstretchup throughyour rightarm,making it stableandstrong.Withyournextexhalation,liftyourleftarmupandholditparalleltothefloor(fig.3.11).Firmyourdeephipmuscles,drawyour tailboneslightlydowntowardthefloor,andkeepyournavelmovingtowardyourspine.Holdthispositionusingtheliftandstrengthofyourabdominalcoreandyour

deephipmuscles.Remainforfifteentotwentyseconds,orcomedownassoonasyoufeeltired.RestforafewmomentsinChild’sPose,andthenrepeatwiththe opposite arm and leg. Table-Balance Pose will help stabilize your sacraljoints and strengthen your abdominal core, helping to bring your sacral jointsintobalance.

FIG.3.11

SupportedDeepLungePosewithVariations

StretchandStrengthen|VirabhadrasanaIVariations

Standtwotofourinchesawayfromawall,facingit,andplaceyourhandsonthewall, slightly higher thanwaist height.Cupyour hands so just your fingertipstouchthewall.Bendyourkneesandasyouexhale, takeabigstepback—fivefeet if possible—with your left foot. Keep your left toes pointing straightforward,withyourheelupintheair.Ifyoufeelunstableorvulnerable,placeafoldedblanketunderyourleftheelforsupport.Nowdropyourrighthipandthightowardthefloor,bendingyourkneeintoa

deep lunge.Asyourhipand thighmusclesopenandstrengthenwith timeandpractice,yourrighthipwilldropsoyourthighisparalleltothefloor.Ineverystage of descending your right hip down into a deep lunge, protect your kneejointbymakingsureyourrightkneeisdirectlyoveryourrightanklefromsidetosideandfronttoback.Makesureyourleftlegstaysstraightandstrong.Takeyourlefthandontoyoursacralbone.Drawboththighstowardyourhips

—youshouldfeelyoursacraljointscomingintobalance.Justtomakesureyourhipsareevenwithyoursacral joints,drawyourlefthandaroundtoyourouterlefthipandencourageittopressforwardtowardthewall.Supportthisactionbyrollingyourleftthighinward.Nowtakeyourfingertipsbacktothewalltohelpsupportyour torso inanuprightposition,seeing ifyoucanmaintain thesacralbalanceyou’veachieved.Dropyour tailbonedownandscoop it toward thewall.Feelhowthisaction

creates lift all thewayup throughyour torso andhelps keepyour lower backelongated.Exhaleyournavelback towardyour spineand feelyourabdominalwall supporting your torso. Stay here for a few breaths and see if your lowerback is comfortable. If it is compressed or strained, lean your torso forwardtowardthewalluntilitreleases.

FIG.3.12

Feelyourinnerleftlegelongatingfromyoursitboneallthewaytoyourinnerheel,andliftthebackofyourleftkneeuptowardtheceiling.Feelthelengthyouare creating along the front of your left thigh as your quadriceps (front thighmuscles) and psoas (the muscle mainly responsible for creating neutral anduprighthipposition)stretchandelongate.Holdyourposeforfifteento twentysecondsandthencomeoutbystraighteningyourrightlegandsteppingyourleftleg forward to meet it. Come back to your starting position at the wall, andrepeattheposewithyourleftlegforwardandrightlegback.AfteryouhavedoneSupportedDeepLungePosetobothsides,youcanadd

twovariationstoyourrepertoire.Whenyouhavepracticedthisposeanumberoftimes in complete comfort, you are ready to try Proud Warrior Pose in the“GrowandProgress”sectionofthischapter.

Variation1:SacralBroadenerComeintoSupportedDeepLungePosewithyourrightlegforwardandyourleftleg back. Turn your left toes inward so they are facing slightly to the right,

turningyourleftheelslightlyouttotheleft.Reachthroughyourleftlegstronglyfromyoursitbonetoyourheel,asifyouweretryingtogroundyourheel(yourheelshouldnottouchthefloor,though).Thisfootpositioncreatesmoreinternalrotationinthelefthipjoint,whichinturncreatesmorestretchinyourpiriformismuscle andmorebroadness acrossyour sacral band.Be surenot todropyourlefthipdown;holdyourhipsinasmuchbalanceaspossible.Reachyourarmsashighuponthewallaspossible(fig.3.12).Holdthispositionfor tentotwentyseconds.ThenstandtallinMountainPoseforafewmoments,closeyoureyes,andexperiencethesensationsinyourleftthighandhipbeforerepeatingtheposetoyouroppositeside.

FIG.3.13

Variation2:GroundingLungeStartinginSupportedDeepLungePosewithyourrightlegforwardandleftlegback,turnyourlefttoesslightlyoutwardthistime,soyourleftheeldescendstothe floor.Noticewhether your left hip rotates backwardwhen you place yourheeldown.Ifitdoes,mindfullyrepositionyourlefthipsoitfacesforward(fig.3.13).Remembertodropyourtailbonetowardthefloortoelongateyoursacraljointsandlumbarspine.

Keeping your spine as upright as possible and your head level, place yourhandsonthewall.Feelyourbodymovingintwodifferentdirectionsatonce—thebaseofyourhipsdescendsdown toward thegroundwhile the restofyourbodyliftsfromyourhipbonesupthroughthecrownofyourhead,creatinganupliftingmovement inyour spine.Comeoutof thepose asbefore, and repeatwithyourleftlegforwardandyourrightlegback.

ProtectYourSacrum:TipsforHealthyBackbendsThe next three poses are backbends that will strengthen your lower back andlengthenyourpsoasmuscles.Earlierinthischapter,Idescribedwhybackbendsare goodmovements in a healthy sacrum, and now Iwant to teach you somespecific actions that will help your body feel comfortable while you practicethem.Ifyouhavesacralissues,youmayhavebeentoldbackbendscanhelp.Prone

backbends including Cobra and Locust Poses are often the first yoga posessuggested by physical therapists for lower back pain. The theory behind thepracticeisclearandlogical—thoseposesstrengthenthebuttock,hip,andlowerbackmuscles,andelongatethepsoasandfrontthighmuscles.Alltheseactionscontributetoyourbody’sabilitytocarryitsweightthroughyourlowerbackandsacraljoints.Butifnotpracticedwithcareandsupport,backbendingmovementscanexacerbatebackpain.Youcanexperience thebenefitsofpronebackbendsandavoiddiscomfortbyfollowingafew“rules”forhowtomoveyourbodyintheseposes.Keepthefollowinginmindforthenextthreeposes,andwheneveryoupracticeabackbendlyingonyourfrontbody:

• Ground your front body firmly from your feet up to your abdomenwheneveryourlegsarepositionedonthefloor.

•Stretchyourlegsandtorsoawayfromyourwaisttocreatelengthforyourback.

• Bringyourhips toneutralposition, anddrawyour tailbonedown towardthe floor while you engage your buttock muscles. Your buttock musclesshouldbefirm(butnottightlygripped)soyoursacraljointsfeelstable.

• Lengthen your frontal hip bones toward your waist. You will feel thisactionasyoudrawyour tailbonedown,but ifyouareunsure,placeyourfingersonyour frontalhipbones,anddrawthemupyourbody.Youwillfeellengthinyourfrontgroinsandthighs.

• Remember what we learned earlier, that your sacral bone nutates—itnaturallymovesforwardtowardyourfrontbodyasyourspinecomesintoa

backbend.You can help create room for your lower back tomove into abackbendcomfortablybyconsciouslyelongatingyourlowerbackandwaistforwardbeforeliftingthemupintoabackbendingposition.

•Ifthefloorcreatesdiscomfortinyourfrontalhips,lieonafoldedblanket.

SupportedCobraPose

Strengthen|SalambaBhujangasana

Lie on your front body and place a bolster or two stacked, folded blanketscrosswiseinfrontofyou.Placeyourforearmsonthebolsteranddrawyourtorsoright up to the bolster.As youmove, engage your buttockmuscleswhile youdraw your tailbone toward the floor; engage your legmuscles and abdominalcore.Pressyourforearmsdownandliftyourtorsoupsoyourbreastboneishighandyourcollarbonesarewide(fig.3.14).Imagineyouareabletoliftyourhearthigher than your breastbone.Draw your shoulder blades away fromyour earsandpress them forward tohelp supportyour chest.Pressingyour forearmsonthebolsterhelpselongateandliftyourspine,especiallyatthemeetingplaceofyour sacral and lumbar spines, where it tends to overarch and compress intraditionalCobraPose.Ifyoursacralbandfeelsachy,practicetheposewithoutthebolster,placingyourforearmsandhandsonthefloorandliftingyourtorsouponlyasmuchasiscomfortableinyourlowerback.

FIG.3.14

Supported Cobra Pose is very therapeutic for weak or imbalanced sacraljoints.Thesupportthattheactionsofyourbuttockmusclesandabdominalcoreprovidehelpstodrawyoursacraljointstowardyourfrontbodyand“reset”themintoabalancedposition.Itfeelsparticularlysoothingifyouhavesprainedyoursacralband.IfyourbodylikesSupportedCobra,holditforafewminutes.YourbodywilltellyouwhenitistimetocomeoutofSupportedCobraPose.

If your back starts to ache or feel compressed, it is time to release the pose.Movethebolsterawayfromyourbodyandrestwithyourheadonyourhands

for a fewbreaths.Bendyour legs,pointyour toesup to theceiling, and swayyourshinsfromsidetoside,feelinggentlemovementcomeintoyourhipsandsacralband.Pressyourhandsintothefloorandliftyourshouldersandhipsup,coming onto your hands and knees. Then move into Child’s Pose for a fewbreaths.

AlternateArm/LegProneBackbend

Strengthen|ShalabhasanaVariation

Lieonyourfrontbodywithyourlegsandarmsstretchedawayfromyourtorso.Placeyourfeetabouthips’distanceapartandplaceyourhandsshoulders’widthapart.Rest thecenterofyour foreheadoryourchinon the floor,whichever ismore comfortable for your neck. Place a pillow under your abdomen if yourlowerbackisuncomfortable.Press your tailbone down toward the floor and firm your buttock muscles.

Feelyourhipsbalancedandequallygrounded.Asyouinhale,liftyourrightlegupwhilekeepingyourhipseven.Pressyourrighthanddownintothefloorandliftyourleftarmandshoulderup(fig.3.15).Stretchyourrightlegandleftarmawayfromeachother,creatingasmuchlengthalongthediagonalofyourbodyasyoucan.Keepyourhipsgroundedonthefloor—notippingtoonesideortheother.Holdforaboutfifteensecondsandreleaseyourlegandarmdown.Repeatthreeorfourtimesonthesameside,restforafewbreaths,andrepeattheposeanequalnumberoftimesonyouroppositeside.Whenyouaredone,foldyourforearmsandrestyourforeheadonyourhands.

FIG.3.15

Themuscularworkofliftingyourrightlegandleftarmgoesdirectlythrough

your right sacral joint, stimulatingand strengthening themyofascia around thebuttocks while your hips are in a supported, stable position. Energeticallyspeaking, this work goes directly through the Svadhisthana (sacral) chakra,stimulating and strengthening the first meeting place of the Ida, Pingala, andSushumna energy channels throughwhichKundalini flows.Bemindful not toturnyourliftedtoesandfootinorout;reachyourbigtoeandlittletoeequallyawayfromyourhips.

SupportedLocustPose

Strengthen|SalambaShalabhasana

Lieonyourfrontbodywithyourarmsstretchedoutinfrontofyouandachairorstackofblockswithinreach.Pressyourhipsandlegsdownandliftupyourarms,oneatatime,placingyourhandsonthelowersupportrungofthechairorblocks.Pressyourhandsdownonthepropwhileyouliftyourshoulders,trunk,andheadupward.Drawyourtorsoforwardanyamountpossiblesoyoufeelyourlowerbacklengtheningasitmovesintoabackbend(fig.3.16).Yourwholebackbody should feel engaged in this pose; be sure your tailbone keeps pressingdown so you are elongating your lower back. If it’s completely comfortable,increase the stretch to your spine by placing your hands onto the seat of thechair,oryoucanaddmoreblockstoyourpile,butbesureyourlowerbackdoesnot feel compressed. Hold the pose for fifteen to twenty seconds and slowlyrelease,bringingonehandatatimebackdowntothefloor.

FIG.3.16

When prone backbends such as Supported Locust Pose are practiced withmindfulness and attention, they are excellent for toning the musculaturethroughout your lower back. This pose can be soothing for imbalanced sacraljoints,and itcangive themstability tomove throughday-to-dayactivitiesandcarrytheweightofthemiddleandupperback.

Forward-BendingHero’sPose

Stretch|AdhoMukhaVirasana

Although Forward-BendingHero’s Pose appears similar to Child’s Pose, it isquite different because it is an active, if neutral, stretch for your spine,whileChild’sPoseisapassiverestingposition.Afterpracticingbackbends,it’sgoodtorestinaforwardbend—andwewill—butit’sevenbettertostretchoutyourspine in a neutral position first.Remember that the sacral bone naturally goesinto the movement called nutation when you do a backbend; following thatmotion with the counternutation of a forward bend is an important balancingaction.Beforeyoustart,reviewthenotesaboutsacralcounternutation,andrefertoForwardBendsandYourSacrumtoreviewhowforwardbendsreleaseyoursacrum.

Variation1:ActivePoseKneel on amat (or a blanket if your knees hurt)with your knees about hips’distanceapart,andbringyourtoestogether.Sitdownonyourheels.Ifyoucan’tsit on your heels, place a folded blanket or bolster between your calves andthighs.Placeyourhandsonthematinfrontofyou,andwalkyourhandsawayfromyourtrunk,keepingyourarmsactive,elbowsliftedofftheground,andthefront of your trunk elongating (fig. 3.17). Reach your breastbone as far awayfromyourhipsasyoucansothefrontandbackofyourtrunkarebothlong.Bemindfulnottooverarchyourlowerbackupwardorrounditdownward.Youcangrip the floorwithyour fingertipsandcrawlyourarmsfarther forward,givingyourselfanicestretchinyourshouldersaswellasalongyourback.Whenyoucan’t reachyour trunkany farther forward, stay fora fewbreaths,givingyourspinetimetorelease.

FIG.3.17

FIG.3.18

Variation2:RestingPoseNow you can give your back a soothing forward bend release. Starting inForward-Bending Hero’s Pose, lift your trunk and shoulders and walk yourhandsclosertoyourhips.Besuretokeepyourhipsgroundedonyourheelsoronafoldedblanket.Placeyourhandsflatonthefloorandactivelypushthefloorawayfromyouwhileyoudropyourtailbonedowntowardthefloor.Yournavelwillmovebacktowardyourspine(fig.3.18).Youshouldfeelagentlestretchinyourlowerback,andyoursacrumshouldfeelrelaxed.Nowtakeyourarmsbyyoursidesandturnyourpalmsupward.Restyourarms,shoulders,andheadonthefloorforfifteentotwentyseconds.Supportyourheadonablockifitdoesn’treachthefloor.Relaxcompletely.

HalfForwardBendPose

Stretch|ArdhaUttanasana

If your sacral band felt comfortable in Forward-Bending Hero’s Pose, you’reready to try a standing forward bend,which can bemore challenging becauseyour sacral band won’t be supported on your thighs. We’ll start with HalfForwardBendPosetomakesureforwardbendingworksforyoursacrum.Standtallfacingawallwithyourfeetabouthips’distanceapart.Placeyour

handsonthewallathips’height.Bendyourkneesandmindfullywalkyourfeetawayfromthewalluntiltheyaredirectlyunderyourhips.Keepyourkneesbentwhileyouliftyoursitbonesuptowardtheceiling,andelongatethefrontofyourtrunk forward toward thewall. Roll your upper thighs inward to deepen yourgroinsasyoufeelyourhipsfoldingoveryourthighs.Asmuchaspossible,yourbackhipsshouldbeparalleltothefloorsoyoursacraljointsareevenwithyourhipbones.Drawyourshoulderbladesawayfromyourneckand lookforward,lengtheningyourbreastboneandcollarbonestowardthewall(fig.3.19).Stayinthismodifiedforwardbendforafewbreaths,feelingthefoldatyourhipjoints,thelengthofyourtorso,andasenseofcomfortandstretchinyoursacrum.

FIG.3.19

Slowlystretchyourlegsstraightoneatatime,asyoudidintheforwardbendexperimentwepracticedearlierinthischapter.Keepyoursitboneslifting,andbe sensitive to any shifts in your hips and lower back. If your sacrum is

comfortable,stretchyourlegscompletelystraight,otherwisekeepaslightbendin your knees so you don’t overround and strain your sacral joints or yourlumbarspine.Tryturningyourtoesinwardtofeelevenmorebroadeningofyoursacralband.Come out ofHalf Forward Bend Pose by bending your knees andwalking

towardthewall.Keepyourhandsatthewalluntilyouareonceagainstandingupright.IfHalfForwardBendPoseatawalliscomfortableforyoursacralband,trya

slightlydeeperversionbyplacingyourhandsontheseatofachairandwalkingbackintotheposeuntilyourhipsarerightoveryourfeetandyourtrunkislong.You’llenjoymorestretchallalongyourbackbodyandadeeperbendatyourhips.

StandingForwardBendPose

Stretch|Uttanasana

WhenHalfForwardBendPoseiscomfortableforyoursacrum,youcanpracticefullStandingForwardBendPose.Stand with your feet hips’ distance apart with your legs, trunk, and spine

elongating upward inMountainPose. Place your hands on your hips and foldfrom your hips, drawing your trunk first forward and then toward the floor.Whilemovingintothepose,placeyourhandsonyour thighsforextrasupportand bend your knees slightly tomake folding at your hips easier. Place yourhands on the floor (fig. 3.20), or on blocks or a chair if they don’t reach thefloor.Takeyourtrunkdownonlyasfarasyoursacrumverycomfortablyallows.Slowly straighten your legs.Remember to turn your upper thighs inward, andyour toes too, if thatwas a good feeling inHalf ForwardBend Pose, to helpspreadyoursacraljoints.

FIG.3.20

StandingForwardBendelongatesall themusclesof thebackbody,and it’s

especiallyhelpfulforreleasingatightsacralband.Ifyoursacraljointsareweakorimbalanced,proceedwithcaution.You’llwanttokeepthebackofyourhipsinalignmentasmuchaspossible,bendyourknees,andpayspecialattentiontolifting your sit bones upward as you fold forward. This will help your sacraljoints follow the forwardmovementofyourhips soyour lowerbackholds itsintegrityasyoubend.

FIG.3.21

Stay inStandingForwardBendPosefora fewbreaths.Letyourhamstringsreleaseanyamountpossible,andenjoythefeelingofyourbackbodystretchingfromyourheels,overyourbenthips,andallthewaythroughthecrownofyourhead.Softly inhale,andcomeoutof theposewithyourhandsonyourhipsorthighs,whicheverismorecomfortableforyou.Standwithyoureyesclosedforafew moments and visualize the energy at your Svadhisthana and Manipurachakras stimulatedandalive through themassage they just received.Visualizethewebsofyoursacralligamentsandthemusculatureofyourbackhipsopeningand“breathing,”drinking in freshenergyfromyour rejuvenatedchakrasandawashoffreshbloodtohelpthembecomehealthy.

Variation:DecompressingForwardBendHold a rolled blanket or a bolster along the top of your thighs. Folding yourtrunkatyourhips,comeintoStandingForwardBend.Releaseyourarmstowardthefloor,placingyourhandsonblocks,orholdyourelbowsandletyourarmsdescend.Yourfrontribsshouldrestontheroll(fig.3.21).If theydon’t,or if theroll

slipstowardthefloor,bendyourkneesuntilyoucanholdtherollbetweenyourthighsandtrunk.Thisissoothingandrelaxingforsacralcompressionbecauseitgentlyelongatesthemusculatureofthebackofthehipsandthelowerback.

RestorativeTwistPose

Rest|ParshvaBalasana

Siton the floorwithyour legs straight forward.Lean toyour right,bendyourknees,andshiftyourshinsandfeettoyourouterlefthip.Restyourhipsevenlyonthefloor.Ifyouhaveakneeorhipissuethatstopsyoufromrestingbothhipsonthefloor,sitonafoldedblanket.Separateyourkneesandletyourlegsrelax.Placeabolsterataninety-degreeangletoyourrighthip.Placeyourhandson

eithersideofthebolsterandgentlyturnyourtorsototherightsoitiscenteredonthebolster.Nowlayyourtorsodownontothebolster.Turnyourheadtotheright,togiveyourneckagentlestretch,andrelax.Letyourarmsrestalongthefloor.10Ahh . . . that should feelgood!This isa restorativepose,whichmeans that

your body is receiving a gentle, opening stretch in a completely supportedposition.Inotherwords,rightnowyouhavenoworktodo;just letyourbodycompletelyletgoandrelax(fig.3.22).Breatheintoyoursacrumandfeelitbroaden.Breatheintoyourspinalmuscles

andfeel themgentlyelongatealongthebolster,bringingyourspineintoasofttwistfromyourlowerbackallthewayuptoyourneck.Youcanturnyourheadtotheleftifthatmakesyourneckmorecomfortable.StayinRestorativeTwistPoseforaslongasyouarecomfortable,thencomeoutbypressingyourhandsintothefloortoliftyourspineup.Swingyourshinsovertotherightsideofyourbody,movethebolstertoyourleftside,andrepeatthetwisttoyourleft.Restorative Twist Pose gently stimulates your whole lower back. The

myofascia releases along diagonal lines, lengthening the deep hipmusculatureandthewebsofligamentsthatcoveryoursacrum—imaginebeingabletoholdaspider’swebandgentlyelongateitdiagonally.TheIda,Pingala,andSushumna,the energy pathwayswe’ve discussed throughout this chapter, are opened andstimulatedinthispose,resultinginaneasy,unrestrictedflowofenergyfromtheMuladhara chakra at the base of your hips all the way up your spine to theSahasrara chakra at the crown of your head. No wonder this pose feels sonourishingandenlivening!

FIG.3.22

DeepRelaxation:RestintotheEarth

Rest|ShavasanaVariation2

Nowit’stimetocompletelyletgoandrestyoursacrumintothesupportoftheearth.You’llneedabolster,oneortwofoldedblankets,andarolledtowel.Haveyoureyepillowhandyifyouliketorestyoureyes.Placeyourbolsteracrossyourmatandsitbehindit.Drapeyourlegsoveryour

bolsterso it isdirectlyunderyourknees.Liebackontoyourelbowsandpressyour forearmsdown into the floor to elongateyour trunk.Slowly, vertebrabyvertebra, rest your upper body onto yourmat (or a blanket for an even softerexperience). Slide your hands under your upper thighs and buttocks and drawthemouttothesidestocreatethefeelingthatyoursitbonesandsacraljointsarespreading apart from each other. Let your feet rest with your toes pointingslightlyoutward(fig.3.23).Besureyourheelsarerestingonthefloor;placeafoldedblanketunderneaththemiftheyarenot.Ifyour lowerback isuncomfortablewhenyou liedown in thisposition, try

oneofthesevariationsandseeifyoucanfindthesupportitneedstorelax:

• If your sacral joints feel loose orweak and your sacrum feels too “flat”against the floor, place a rolled towel under the top of your sacral band,adjustingtheheightoftherollforcomfort.Thisgivesdirectsupporttoyourlowerback,helpingthemusclesandmyofasciatorelaxandrestoringyourlowerback’snatural,gentlecurve.

FIG.3.23

•Ifyourlowerbackfeelstightorcompressed,placeafoldedblanketunderyourhips.Thiselongatesyourlowerback.

Afteryou’vegotten intoapositionof absolutecomfort inyour sacrum, restyourheadonafoldedorrolledblanket.Placeyoureyepillowgentlyacrossyoureyes, feelingyour eyes calmingdownand softening inward.Finally, rest yourarmson the floor,angledslightlyaway fromyourbodysoyour shoulders rollgentlydowninto thesupportof theearth.Restyourpalmsfacingupordown,whicheverismorecomfortableforyou.Relaxyourthroatandneck,andfeelthecenterofyourskullrestingintoyour

mat or blanket. Let go in your jaw, feeling it slightly open, and release yourfacialmusclesouttothesidesofyourfaceanddowntowardthefloor.Taketimehere and use a fewbreaths tomove your attention from the body’s outermostlayer,yourskin,tothedeeplayersofyourfacialmuscles;youwillfeelyourfacelosing its everyday expressions and becoming neutral and passive. Creating afeeling of neutrality in your body will help your mind come away from itsattachment to thoughts so it is neither pulled toward positive thoughts norpushed away from negative ones. Feel your mind becoming balanced andcentered,awitnesstothoughtswithoutjudgingorbeingaffectedbythem.Feelyourmind becoming impartial to what it finds as it observes your body, andreadyyourselftogoevenfartherinwardinmeditation.In theYogaSutras ofPatanjali, sutra 1.33 states, “Themindbecomes clear

andserenewhenthequalitiesoftheheartarecultivated:Friendlinesstowardthejoyful, compassion toward the suffering, happiness toward the pure, andimpartialitytowardtheimpure.”11Takeafewminutestomeditateonthesequalitiesandhowtheyliveinyour

heart.Whenyourmindmovesintoaneutralstate,youcanlookwithinandseewhat exists there without making a judgment about yourself. Can you find

friendliness,compassion,happiness,andimpartialitytowardyourself?Now,canyou direct these qualities toward your tight, overstretched, weak, or achysacrum? Cultivating these qualities can help you deal more easily withdiscomfort and pain—in your sacrum and beyond. That’s one big benefit.Anotheristhatonceyoutreatyourselfwithfriendliness,compassion,happiness,and impartiality, you can engage with the world surrounded by those samequalities. Yoga practice helps you live comfortably in your own body andengagewithotherswithabenevolent,serenecountenance.Visualize friendliness, compassion, happiness, and equanimity growing in

yourheart.Restwithyourattentioninyourheartforafewmoments,untilyourmind and heart become united in these qualities. With your next exhalation,visualize serenity flowing fromyour heart deep down into your sacrum.Holdyourawarenessinyoursacrumnow,andfeelthatwitheachbreathpeacefulnessmoves throughoutyour sacrum, cleansingand rinsingaway tightness, holding,darkness,anddullness—all the toxic things thatcansettle into thesacrumandcoveritslight.Now visualize that sacral light, the subtle, coiled Kundalini energy,

awakeningandflowingthroughyoursacrumandthroughtheenergychannelsofyourspine,bringinglifeandenergyintoeverypartofyourbeing.

GrowandProgressOnce you are comfortable with all the poses in the practice section, you areready tomove on to practice poses that requiremore stability and strength inyoursacrum.I’veincludedafewposesthataskformorestretchacrossthesacralbandandafewthatbuildstrengthinyourlowerback—excellentnextstepsformovingforwardinyoursacralhealingjourney.I’vealsoincludedseatedtwists,which somestudentswith sacral issues loveandwhichcompletelyvexothers.The twists are sequenced starting with less stretch and moving into deeperstretch.Starttopracticethemslowlyandexplorehowtheyfeelinyourbody.Inparticular,proceedintoProudWarriorPoseandWide-LeggedStandingForwardBend onlywhen you feel confident that your sacral joints are ready to do so.You’llknowwhenyou’rereadybecauseyou’llbeabletodescribeyoursacrumwiththequotefromtheYogaSutrasofPatanjalithatImentionedinchapter2:sthira-sukham asanam, which means that a posture should be “steady andcomfortable.”12

Chair-SeatedTwist

Stretch|BharadvajasanaVariation

Forthispose,you’llneedafoldingchair,oranychairinwhichyoucansitwithyour knees levelwith your thighs and your feet flat on the floor. Sitwith therightsideofyourbodyparalleltothebackofthechair.Placeyourfeetdirectlybelowyourknees,andplaceablockbetweenyourknees.Your feet shouldbeevenwitheachotherandsoshouldyourknees.Placeyourhandsonyourhipsandfeelthattheyarebalancedoveryourlegs.Squeezeyourkneesintotheblocktoholditinplace;thisstabilizesyourhipsandsacraljoints.Withaninhalation,liftyourarmsstraightup.Asyouexhale,turnyourtorso

toyourrightandplaceyourhandsonthebackofthechair.Pressdownonthechairwithyourhands tohelp liftyour torsoupwardasyou inhale, andgentlypushyourlefthandintothechairtoturnmoredeeplytotherightasyouexhale.Bemindfulthatyouarerotatingyourtorsoandnotyourhips.Keepyourtorsoasuprightaspossible,andkeepthecenterlineofyourheadalignedwiththecenterofyoursternum.Onceyou’vemovedintoacomfortabletwist,withyourlowerback in a sustainable stretch, turnyourhead to the right andglanceoveryourshoulder to give your neck a gentle stretch (fig. 3.24). Caution, however, isadvisedforthosewithneckissues.

FIG.3.24

I’vestartedthissectionwithChair-SeatedTwistbecauseitisanexcellentwayto rotate your spine and elongate your lower back while keeping your sacraljointsandhipsalignedandstabilized,whichmakesitsaferforimbalancedsacraljoints thanposes inwhichyourhipsare freer tomovearound.Twistscan feelparticularlysoothingforasacralsprainorifyourlowerbackfeelscompressed.Ifyoursacraljointsfeeloverstretched,experimentwithplacingabeltaroundthewidestpartofyourhipstocreatestabilityinthejoints.

SeatedCrossed-LeggedPoseFlow

Stretch|GomukasanaVariations

YoupracticedRecliningCrossed-LegsPose inchapter2,giving thepiriformisandgluteusmaximusmusclesagoodstretchwhileyoursacraljointsandlowerbackweresupportedon thefloor.Nowthatyouareready togoa littledeeperintoyourhipsand sacrum,you’llpracticea seatedversionof thisposewitha

twist,sidebend,andforwardbendaddedin.SeatedCrossed-LegsPosemayfeellike a strong stretch in your hips and across your sacral band. I have twosuggestionsthatmighthelpyoudoitsafelyandfully—thefirstistosituponasmuchheightasyouneedsoyoufeelacomfortable,sustainablestretch,andthesecondistotakeabreakbetweeneachofthefourstepslistedbelow.Comeoutof thepose, stretchyour legs, evenwalk around the roomonceor twice, thencomebackintothesequenceuntilyouhavefinishedallfoursteps.

Step1:CrossYourLegsSitwithyourlegsextendedstraightforward.Bendyourkneesandfoldyourleftshinunderyourrightleg.Thencrossyourrightlegoveryourleftleg.Bringyourkneesasclose tooneanotherasyoucan.Be sureyourhipsare inanupright,neutralposition.Sitonabolsterorafoldedblanketifthisisdifficultorifthereisdiscomfortinyourhipsoryourknees(fig.3.25).Stayhereforafewbreathsand let your hips release. Visualize your hip bones spreading and wrappingaround your outer hips, and visualize your sacral joints broadening andexpanding.As the backs of your hips spread, visualize your frontal hip bonesmoving gently toward each other, creating a feeling of softness in your lowerabdomen.

Step2:TwistYourSpineLike Chair-Seated Twist, this is a good twist for those who are dealing withsacral issues, because your hips and sacral joints are firmly stabilized by thepositionofyourcrossedlegs.

FIG.3.25

FIG.3.26

Starting in the position described in step 1, lift your arms up with aninhalation and elongate your entire spine upward.Asyou exhale, turn to yourright.Placeyour righthandon the floor (oronablock if youare sittingonaprop) behind your hips and place your left hand on the outside of your rightthighwithyourarmstraight.Witheachinhalationliftyourspineupwardand,ifyoursacrumiscomfortable,deepenthetwisteachtimeyouexhale.Thekey tohappiness in any twist is tomovemindfully—and ifyouhavea

sacralissue,besureyoursacrumisstableandyourspineistwistinggentlyfromthebottomup.Slowlytwistyourlowerbackandwaistfirst,thenyourribs,thenyourupperchestandyour shoulders.Letyourhead just followalongwith theturningofyourspinesoyoumovefromyourcoreratherthanyourneckorhead.Whenyou’vereachedyourfinaltwistposition,turnyourheadtolookoveryourright shoulder and toward the floor, completing the twist through your entirespine(fig.3.26).Ifyouhaveaneckinjury,though,keepyournoseandchininlinewithyourbreastbone.Slowlyunwindyourspineandreleasethetwist.You’lltwisttoyourleftwhen

youchangethecrossofyourlegs.Rightnow,moveontotheside-bendingstepdescribedbelow.

Step3:BendtoYourSideInSeatedCrossed-LeggedPose(step1),placeyourlefthandontheflooraboutafootawayfromyourlefthip.Liftyourrightarmupandoveryourear,leaningtotheleftaslongastherightsideofyourtrunkfeelsacomfortablestretch(fig.3.27). Formore stretch, you can place your left forearmon the floor.Breatheintothemusculaturealongyourrighthip,waist,andribsandletyoursidebodyreleaseasyouexhale.Holdthestretchforfifteentotwentyseconds,thenpressyourlefthandintothefloortohelpliftyourtorsobackuptosittingposition.Sidebendingstretchestheouterhip,thesacralband,andthelowerback.After

you come out of the pose, sit upright for a breath or two and bring yourawarenessintoyourrighthip.Feellengthandspacealongthesidesandbackofyourhipsandacrossyoursacralband.

Step4:BendForwardStart again inSeatedCrossed-LeggedPose.Lift your armsup over your headwithaninhalation,andasyouexhale,bendforwardfromyourhips,placingyourhandsonthefloorinfrontofyou.Ifyoucan’treachthefloor,placeyourhandson a block.As you inhale, elongate the front of your trunk upward, andwith

yourexhalestarttomoveintoaforwardbend(fig.3.28).

FIG.3.27

FIG.3.28

It’s important to feel that your spine ismoving forward asyoucome into aforward-bending position, even though your sacral joints will naturally moveslightlybackwardincounternutation.Youcantellifyou’reontherighttrackby

placingyourhandsonyourbackhipbones.Asyoubendforward,canyoufeelyourbackhipbonesalsomovingforward?Ifso,you’rebendingcorrectly,fromyourhipsrather thanfromyourbackorchest.Fromyour initialbend, letyourlower and middle back follow your hips and sacral bone into a gentle, evencurve along your whole spine. If your hip bones and lower back collapsebackward,though,placeyourhipsonmoreheightuntilyoufeelthedifference.Hold the pose for fifteen to twenty seconds. Bring lots of breath into your

hips!Feelthebackofyourhipsandyoursacralbandbroadeningandexpanding,remembering what you’ve learned about the sacral bone’s healthycounternutation movement. Slowly come up from the forward bend with aninhalation,andreturntoSeatedCrossed-LeggedPose.Aftercompletingall foursteps,change thecrossofyour legsandrepeat the

sequence. You should experience spreading across your whole sacral band,because this pose is particularly helpful for relieving tightness and tension inyoursacrum.

ProudWarriorPose

StretchandStrengthen|VirabhadrasanaI

BeforeyouattempttopracticeProudWarrior,astrongstandingposethatbuildsstaminawhileitexpandsstabilityandpowerinyourhipsandspine,besureyourbodyfeelsverycomfortableintheSupportedDeepLungePosewithVariations.Standinthecenterofyourmatandstepyourfeetaboutfivefeetapart.Turn

yourlefttoesslightlyinward,andturnyourrightfootandlegninetydegreestotheright.Placeyourhandsonyourhipsandturnyourhipsandtorsotofaceyourrightleg.Balanceyourwaist,chest,andshouldersfromlefttoright.Placeonehandonyourlowerabdomenandtheotheronthebackofyourhips.Dropyourtailbonetowardthefloorandliftyourhipbonesuptowardyourchest,bringingyour pelvis into the upright and neutral position that I described in the LowLungePose.Draw your shoulder blades down and away from your ears and press them

forward, transforming them into hands that support and open your front chest(we’lltalkmoreaboutthisinchapter6).Onaninhalation,liftyourarmsupoveryourhead,keepingyourfrontchestbroad.Withyournextexhalation,bendyourrightkneeanddropyourrighthiptowardthefloor(fig.3.29).Holdyourleftlegwith strength so you have power in both legs to support your body. Lookforward,or if you feelvery stable, lookup, lettingyourheaddipbehindyour

arms.Stayintheposeforfifteentotwentyseconds,andcomeoutbyreachingyour arms even more strongly upward and straightening your right leg. Turnyourfeetintheoppositedirections,andrepeatProudWarriorPoseonyourleftside.

FIG.3.29

Toalleviateanyfeelingsofcompressioninyourlowerback,makesureyourarms, ribs, andwaist are all lifting upward; if you still have discomfort, leanyourtorsoforwardtomakelengthinyourlowerback.Butperhapsthebestwaytocreatecomfortinyoursacrum,hips,andlowerbackinProudWarriorPoseisbymaintainingneutralhippositionthroughoutthepose.Besureyourtailboneisconsistentlydroppingdowntowardthefloorandscoopingslightlyforward,yourhipbonesareliftingupwardtowardyourchest,andyournavelismovingbacktowardyourspine.Besuretodrawbothyourthighstowardyourhips,asyoudidinSupportedDeepLungePosewithVariations,sothatyoursacraljointscomeintobalance.Inthischallengingbutempoweringpose,breathedeeplydownintoyourtorso

and visualize your Svadhisthana (sacral) chakra. Imagine this vital energy as

your center of gravity and stability, expanding and supporting your sacrumthrough its strength.Breathe up into your chest and feel your heart becomingexpansiveandopen.Asyourbreathmovesbetweenyourloweranduppertorso,visualizetheenergiesofpranavayuandapanavayujoininganduniting,creatingan energetic oneness in your body. Feel a self-supportive sense of personalpowerandasenseofonenessasyourpartsunite.Allow yourself to feel proud of your body for gaining the strength and

flexibilitytomovecomfortablythroughthispose.

Wide-LeggedStandingForwardBend

Stretch|PrasaritaPadottanasana

AfterastrongposelikeProudWarrior,it’sgoodtoletyourbodyrestforafewmoments,butinapositionwhereyoucanenjoythefeelingsofstrengthandtoneyou’ve created in your legs, hips, sacrum, and spine. Wide-Legged StandingForward Bend is just such a pose. In steps 1 and 2 you’ll feel your spinelengthenandletgooftensionandtightness,andasyoumoveintothefinalstep,yourmindwillhaveachancetoquietdownandexperiencetheflowofenergyinyourspine.Standonyourmatwithyourfeetfourtofivefeetapart,withapairofblocks

atthemidpointbetweenyourfeet,slightlyforwardofyourbody.Feelyourfeetevenlygroundedintothefloor,andbecarefulnottocollapseyouranklesinwardoroverstretchthemoutward.Liftupthroughyourlegs,asifyouweredrawingthesupportiveenergyoftheearthallthewayupyourlegsintoyourlowerback.Bendforwardfromyourhipsandplaceyourhandsontheblocks,makingsureyourhipsstayalignedwithyouranklessoyoudon’ttipforward.

Step1:HalfWide-LeggedForwardBendLiftyour torsohalfwayup,elongatingyourwaist, thesidesofyour trunk,andyourlowerback.Yourtorsoshouldalmostbeparalleltothefloor(fig.3.30).Ifyourspineisunabletolengtheninthismanner,placeyourhandsontheseatofachair instead of blocks. Stay here for a few breaths and observe how liftingenergyup throughyour legs stabilizesyourbodyandhelpsyou lengthenyourtrunkawayfromyourhips,releasingtightnessandtensioninyourlowerback.Gaze forward if your neck is comfortable.You can increase neck comfort bydrawing your shoulder blades away from your neck. If your neck is in

discomfort,lookdownatthefloor.

Step2:HalfWide-LeggedSpineLengthenerWiththenextfewexhalations,moveyourblocksorchairawayfromyourbody,reachingwithyour armsandelongatingyour torso andyour spine.Keepyourhips directly over your ankles so your lower back gets the benefit of gentlespinal traction.Your trunkwill be at an angle to thegroundnow—the fartheryou reach your arms and trunk forward, the closer your shoulders will cometowardthefloor(fig.3.31).Holdthisstretchforafewbreathswhileyourspinereconfigurestoanewlength.

FIG.3.30

FIG.3.31

Step3:FullForwardBendReleaseyourpropsandwalkyourhandsalongthefloorbacktowardyourbody,until they are in line with your feet. Release your trunk, shoulders, and headstraightdowntoward thefloor.Rest thecrownofyourheadon thefloor,onablock,orevenonapileofblocks,howeveryoucanallowyourheadtoconnectto the earth. Visualize the supporting energy of the earth flowing up throughyour legs and hips, into your trunk and spine,with each inhalation. Feel yourlower back relaxing and releasing, energy pouring freely along your spinalmuscles fromyour sacral joints to thenapeofyourneck (fig.3.32).Visualizethecentralchannelofyourspine,theSushumna,asaluminescentcoreofenergyaround which Ida and Pingala dance, and where they come together at eachchakra,visualizepointsoflightthatilluminateyourpathtowellness.Although Wide-Legged Standing Forward Bend isn’t an inversion (in an

inversion,yourlegsarehigherthanyourheart),itgivesyousomeoftherestfulbenefitsthatinversionsoffer:Theeasyflowofbloodfromthetorsototheheart,because it isaidedbygravity in thispose,signals theheart tobeatslowerandreduce the strength of its contractions.13 Further, the stimulation of the vagusnerve(we’lltalkaboutthismoreinchapter5)inahead-downpositionelicitstherelaxationresponseoftheparasympatheticnervoussystem.14

Tocomeoutofthepose,comebackintostep1bywalkingyourhandsunderyour shouldersand liftingyour trunkhalfwayup.Asyoustart tocomeup,besure to listen to your sacrum,whichhas beengiven an awakening, enliveningyogicexperience.Ifitishappy,comeupwithyourhandsonyourhips,yourlegsstrong,andyourspineliftingstraightup.Butifyousenseanydiscomfortacrossyoursacralband,placeyourhandsonyourhips,bendyourkneesslightly,andslowly roll your spine up to a vertical position.Walk your feet together andstandtallinMountainPoseforamoment.Feelyourwholebackbodyfilledwithfreelyflowingenergythattravelsfromyourfeetupalongyourbackallthewayto thecrownofyourheadbeforesinkingbackdown intoyour feet,groundingyoutotheearth.

FIG.3.32

Child’sPoseandDeepRelaxation

Rest|BalasanaandShavasanaVariation2

It’s important to completely rest your body after every practice, and that’sespeciallytruewhenyouareexploringmorerigorousposessuchasthoseinthissection.RestinChild’sPoseforonetotwominutesandtheninDeepRelaxationfor as long as tenminutes if you have the time. Support your sacral band forabsolute comfort and let your body completely relax into the support of theearth.

4

YOURLUMBARSPINE

IFTHESACRUMisthe“heart”ofyourspine,thenthefivevertebraethatmakeupyour lumbar spine form a major “artery” carrying nourishment, energy, andsupportupfromyourcore,throughyourtrunk,andtowardyourupperbody.Like the sacrum, the lumbar spine is a chronically neglected region of the

modern human body. The word itself sounds tight, stiff, and clumsy.(Confession time—did you ever think it was spelled “lumber”?) You’ve nodoubt noticed—and possibly invested in—the industry offering “lumbarsupport”pillowsforplanes,trains,andautomobiles,yourdeskchairatwork,oranightatthemovies.Ifyou’reamongthemillionsofAmericanswhohasvisiteda doctor complaining of “backpain,” chances are your lumbar spine has beenpartoftheproblem.1Thereasonforthisisthatthelumbarregionhasalotofworktodo.Mostof

yourbodyweight isbornebyitsmusculature,andmostof themovementyourbackiscapableofcomesfromthisareaofyourspine.Allthisresponsibilitycanleaveyourlumbarspinevulnerabletoinjuryandstrain.Unless,ofcourse,youknowhowtotakecareofit,whichiswheretheyoga

practice in this chapter comes in. When it comes to the lumbar spine, thephysicalworkinyogaistocreateasmuchbalanceaspossiblewhilerespectingand honoring structural conditions and limitations. In this chapter you willexplore your own lumbar spine, and with yoga, you will create your body’snaturaltoneandbalance.

THROUGHWESTERNEYES:THEPHYSICALVIEW

Closeyoureyesandvisualizeyourpristinelumbarregion,theareaofyourbackbetweenyourhipsandthebottomofyourbackribs.Themusclesoneithersideofyourspinearelong,smooth,andgentlycurvedinwardtowardthefrontbody.Theyareevenlydeveloped;therightandleftsidesarebalanced.Thereisaslightindentationbetweenthespinalmusclesthatformsa“valley”wherethespinousprocesses—the knobby, bony protuberances that extend backward from each

vertebra—are just visible. Imagine touching your lumbar muscles and feelinghowpliabletheyare,howtheyyieldtoyourtouch,andhowtheyreturntotheiroriginalshapewhenyoutakeyourfingersaway.Wait...isthisnotyourexperiencewithyourlumbar?In reality, the lumbar muscles can be visibly—and painfully—imbalanced,

withonesidethickerandwiderthantheother,or,inthecaseofahipimbalanceorvariationsinleglength,onesidelongerorshorterthantheother.Themusclescanbecurvedandwavy,as in thecasewithascoliosis.Sometimes there’sno“valley” between the muscles at all, and the spinous processes press too faroutward, forming a line of foothills climbing uncomfortably up the back. Inotherbodies,thevalleyissodeep,thelumbarmusclessooverlythickandstiff,that one can barely see the skin,much less a hint of a spinous process. Somelumbar spines have a reverse, convex curvature. If your back is stronglyimbalanced and you come into a standing forward bend, your lower back canlooklikeabuckledandcollapsedroadafteranearthquake,notasmooth,rollinghighwayonaclearday.Ihaveseenalltheseconditionsinmystudents’lumbarareas.LookingthroughthelensofWesternmedicine,let’sstartwithbones,muscles,

andligaments.Yourlumbarspine(illustration13)iscomposedoffivebones,theL1-to-L5vertebrae,whichsitbetweenyourmiddleandupperback—calledthethoracic spine—and your sacral spine.The lowest lumbar vertebra,L5, sits inbetweenyourbackhipbones,whereitconnectswithS1,thetopsacralvertebra.The jointbetweenL5andS1allows for the rotationofyourhipswhenyou

walkandrun.Thisjoint,alongwiththeoneaboveit,betweenlumbarvertebraeL4andL5,arethemostweight-bearingjointsofthelowerback.Consequently,they are themost prone to stresses that cause injury.More on the challengesassociatedwithL5/S1inamoment.Unlike its neighbors, the sacral spine and the thoracic spine, your lumbar

spineisaflexiblestackofbones.Rememberthatyoursacralboneisgroundedintoyourbackhipbones,soitsrangeofmotionislimited.Yourthoracicspineisconnected,byyourribs, toyourbreastbone,soit tooisrelativelylimitedinitsoptionsformovement.Bycontrast,therearenobonystructuresinyourlumbarregion to limit its movement in healthy, supporting ways, except at the verybottom,whereL5residesbetweenyourbackhipbones.

Illustration13.YourLumbarSpine

SitinachairforamomentandseeifyoucanfeelwhatImean.Moveyourshouldersandupperchestaround, feelingmovement throughoutyourshouldergirdle and chest. Feel how your whole upper chest, back, and shoulders areconnected and moving together, unified by the musculature and bones thatsurroundthearea.Nowmoveyourhipsaroundontheseatofthechair,feelinghowyoursacral

bone and hip bones are connected to one another and move as a unit, againstabilizedbythemusculatureandligamentsaroundthem.Movingbothyourhipsandyourupperchest,nowfeelyour lowerbackand

visualizeyourlumbarspine.Feelhowmuchmovementthereisinyourlumbarregionandaroundyourwaistline.Unlessyourbackisextremely tight,youareprobablyfeelingalotofmovement!WhenIexperiencethemovementofmylowerbackthisway,Ivisualizethat

I’m holding a pearl necklace vertically with one hand holding each end. ThepearlsdangleandmoveasImovemyhands,stayingconnectedbythestrongbutsupple threads that link them. Like this imaginary pearl necklace, the lumbarvertebrae are connected to each other by ligaments, the spongy intervertebraldisks (commonlysimplycalled“disks”), and the spinalmuscles,whichgive ittremendousstrengthandallowforincreasedmobility,butthere’snotalotelse

theretorestrictitsmovement.It’sasifyourlumbarspinecoulddoadanceallitsown—swaying, bending, and twisting, unfettered and fluid. To offer a secondimage, you can note that the spinal nerve roots that travel through the lumbarandsacralspine,branchingoutintothelowerbody,havetheLatinnamecaudaequina,becauseoftheirresemblancetoahorse’sflowingtail.The chain of pearls and the horse’s tail are beautiful, graceful images for

unencumbered, fluid movement and spaciousness in your lower back andabdomen, but you’ll only experience them if your lumbar and abdominal coremuscles are strong and themyofascia is flexible, working together to supportyourlumbarspinewhileitmovesaround.It’sthejobofthemusculaturetohelpthebonystructuresofyourentirebodymoveinacoordinatedandhealthyway,and that may be even more important in your lumbar region because of itsindependentnature.Ifthelumbarmusclesareimbalanced,ifyourhipbonesaretilted,ifyouhavedifferentleglengths,orifsomemusclesarestrongandothersareweak,thevertebraeofyourlumbarspinecangetpushedandpulledarounduntil injury happens to the lumbar ligaments, muscles, or the spinal disksthemselves.Thevertebraecanshiftoutofalignmentwithoneanother,puttingpressureon thedisksand thenerves that run through the spinalcolumn to theabdominalorgans,hips,andlowerlegs.Thefact is, lowerbackinjuriesandconditionsarealmostascommoninour

cultureasthecommoncold.AccordingtotheNationalInstitutesofHealth,theyaresecondonlytothecoldasareasonforavisittothedoctor.2ButIwouldarguethat“lowerbackpain”istoogeneralaterm.Thetypesand

intensity of lower back injuries and conditions are numerous and includearthritis,ligamentandmuscularstrainandtears,anarrowingofthespinalcanal(spinal stenosis), degenerative disk disease, spinal curvature (scoliosis), nerveroot compression, slippage of one vertebra forward of the one beneath it(spondylolisthesis), herniation and rupture of the spongy disks betweenvertebrae,andaninflammatoryarthriticconditionthatmainlyaffects thejointsbetweenspinalvertebrae(ankylosingspondylitis).Thetherapeuticuseofyogafortheseconditionsvariesgreatlyfromcondition

tocondition.Idowanttomentionagainthatifyouhavehadpersistentpainforover twoweeksand/ornumbness, tingling,orweakness inyourhipsor legs,adiagnosis by a medical professional is of the utmost importance prior tobeginningayogapractice.

TheLowerLumbarChallenge:L4,L5,andS1As we explore the lower back, it’s important to understand that the most

vulnerablepartofthearea,andthemostcommonplaceofinjury,iswhereyourlumbarspinemeetsyoursacralspine.There are two main reasons why. First, as I mentioned earlier, the joint

betweenthetopofyoursacralspineatS1andthebaseofyourlumbarspineatL5 is extremely important—and equally vulnerable. For one thing, it is thelowest joint in the spine that includes a spinal disk, since the sacral vertebraebelowitarefusedtogether.Whenthelumbarspinebendsforward,backward,orto theside,orwhen it rotates ina twist, thesacralspinestays inpositionwithminimal movement. You can imagine the stress this can place on the diskbetweenS1andL5.Second,you’llrememberthatlumbarvertebraL5sitsnestledbelowthetopof

yourbackhipbones inyour sacrum,whileL4 sits just above thosebones.L5doesn’tmove thatmuch, because it is connected to thebackhipbonesby theiliolumbar ligament, which stabilizes the pelvis when you bend to the side.SometimesthisligamentextendsuptolumbarvertebraL4,butinmostbodiesitdoesnot.You’reprobablyalreadyimaginingwhythejointbetweenL5andL4issoproneto injury:L5,wedgedsnuglyinside thepelvicgirdle,doesn’thaveasmuchmovementasL4.Soifyouoverworkyourbackinaside-bending,lifting,ortwistingaction,L4movesandL5doesn’tnecessarilymovealongwithit.Thiscreatesstressandstrainintheligamentsaroundthosevertebrae,leavingthediskbetween them particularly vulnerable to injury. Snow shoveling, anyone?Gardening?Yourlowerbackmightbeachingjustthinkingaboutit.For these tworeasonsandothers, injuries to thedisks in the lowerbackare

quite common. A disk becomes “herniated” when all or part of the spongycushioninsideit isforcedthroughapartofthediskthatisweak,eitherduetorepetitiveorsudden,joltingmovementsthatcausestressandstrain.3Aherniateddiskcaneventuallyrupture,releasingspinalfluidandcausingseverepain.Italkedalittleaboutsciaticnervepainandpiriformissyndromeinchapter2.

Thinkingabouthowcommonthediagnosisof“sciatica” is, it’sprobablynotabig surprise to learn that the nerve fibers that bundle together to form yoursciaticnervecomeoutoftheareaofyourspinebetweenlumbarvertebraL4andsacral vertebra S3, right at the intersection of your lumbar and sacral spines,wherethelumbarspineismostvulnerabletoinjury.4Adiagnosis of sciatica or “radiculopathy”may also be given in the case of

painthatradiatesfromthelumbarregionthroughthehipanddownthelegalongthepathofaspinalnerveroot.Theseconditionscanbecausedbycompression,inflammation, or injury to a spinal nerve root arising from a number ofconditions,includingaherniateddisk,spinalstenosis,degenerativediskdisease,

andspondylolisthesis.5In case you haven’t had enough anatomy yet, here’s a quick sketch of the

majorlowerbackmuscles(illustration14),allofwhichwillfigureintotheyogapracticeinthischapter:

Illustration14.TheMusclesoftheLowerBack

•Thelatissimusdorsimuscles,thebig,broadoutermostmusclesthatwraparoundfromthethoracicandlumbarspinestothesidechestandtheupperarm.Althoughthismusclegroup’smainroleistomovetheshoulderjoint,italsoparticipatesintheextensionandlateralflexionofthelumbarspine.

•Theerectorspinaegroup,whichbendsyourspinebackward(extension),contributestosidebending(lateralflexion),andsupportsyourspineintheuprightposition.

• The transversospinalis group, especially themultifidusmuscles. Theseshort, often overlooked major postural muscles help your lumbar spineextendandtwist.Theyarewhatconnectvertebratovertebraallthewayupyour spine, and they remain incontraction for longperiodsof timewhilethe spine is moving, standing, and sitting. Weakness in the multifidusmusclesiscommontomanytypesoflowerbackpain.

•Thequadratuslumborummuscles,whichconnectthelumbarspinefromL1throughL4tothebackhipbonesoneithersideofthespineandallowthelumbarspinetobendsidewaysandbackward.Spasmsofthequadratuslumborummusclesareacommonsourceoflowerbackpain.

Thetoneofyourhamstringmuscles,whichyoufeltwhenyouexperimentedwithasimpleforward-bendingexercise,alsohasamajoreffectonthehealthofyourlumbarregion;ifyourhamstringsaretight,theycantugonthehipbones,whichinturnpullonthemusclesofyourlowerback,potentiallyflatteningthenatural inward (lordotic) curve of your lumbar spine and creating stress andmisalignmentsinyourlowerback.Your psoas muscles are also important players in the game of lower back

healthbecausethosemusclesareinvolvedinbothforwardbending(flexion)andthe rotationofyour trunk. Ifoneorbothofyourpsoasmusclesare tight, theycanpullyourlumbarspineforwardanddowntowardyourlowerabdomen.Thelower back muscles then become contracted; the result is an uncomfortableexaggeration of the natural curve of the lumbar spine called lordosis. In thisextreme position, the lower back can take on a form diagnosed as “swaybackposture.”6Lordosismightnotsoundsobadinandofitself,butithasarippleeffectup

through your spine that can open up aworld of tension and imbalance. Yourbodyisalwaysworkingtowardbalance,andifyourlowerbackisoutofwhack,everythingelseadjuststo“balance”aroundit.Themiddleandupperbackdoesthis over a lordosis byoverroundingbackward into aposition calledkyphosis,which is an exaggeration of its natural outward (kyphotic) curve.7 Then yourneck gets in on the act, overarching forward and bringing your head with it.Onceyourheadis forwardofyourshoulders,allmannerof tightnesserupts inyourneck,upperback,andshoulders,contributing tochronicupperbackpain,aswellasheadachesandmigraines.ThisisoneofthebestexamplesIcanthinkof to illustrate the interconnectednessof all thepartsofyour spine—anactiondeep inyourback (tightpsoasmuscles)hasaneffectall thewayup intoyourhead.BeforewemoveontotheEasternviewofthelowerback,abriefnoteabout

theabdominalcoreisinorder.AlthoughIwillspendmuchmoretimeinchapter5ontheabdominalcoremuscles,itishelpfulheretoknowthatthemusclesofthe anterior abdominalwall (what you typically refer towith the general term“abs”)supportyourlumbarspinebymaintainingpressureonitsconcavecurve.Theyhelp theentirespine tobendforward,andwhentheyare toned, theycanactually help resist the tendency of the lower back muscles to form an

exaggerated lordosis. Sowhen you create support for your lumbar spinewithyourabdominalcoremuscles,youcounteractnotonlyexcessivelordosisbut—becauseeverything in thespine is interconnected—excessive thoracickyphosisandneckcontractionsaswell.Because of its remarkable interconnectedness, the lower back responds to

what’shappeningbelowitinthelegs,hips,andsacralspine,what’shappeningin front of it in the abdomen, andwhat’s coming down into it from the head,neck,andmiddleandupperback. In fact, the lowerbackand theneckhaveavery deep connection with each other, because they share the same concavecurvature.Aninjurytotheneck,suchasawhiplashoraheadinjury,canhaveadirecteffectonthehealthofthelowerbackaswell.In this chapter you will practice yoga poses to strengthen and tone the

musculaturearoundyour lumbar spine.Whenyoustart topractice,decide if aposefeelsgood,bothwhileyouareinitandwhenyoucomeoutofit.Ifitfeelsgood, it’s a keeper!But if you start to feel pain in a pose, donotmovemoredeeplyintoit;listentoyourbody’sfeedbackandpracticeonlywhathelpsyoutofeelbetter.Asyourlowerbackbecomesmoretonedandstrengthened,youwillbeabletoexpandyourrepertoiretoincludeabroaderrangeofposes.

THROUGHEASTERNEYES:THEENERGETICVIEW

Ioftenreceivee-mailsfromstudentsafteryogaclasses.Onestudentwrotethather lower back had never felt better than it did the morning after our class.Anotherstudentwrotethathegainednewinsightabouthowtotakecareofhislower back and, with his pain lifting, he had more positive energy to use invariousaspectsofhislife.WhenIlookedbackatthepracticesequencesfortheparticularclassesthestudentswerereferencing,Irealizedthatthesequenceshadjustwhatahurting lowerbackneeds. In them,wepracticedagoodbalanceofspinal elongations, backbends, twists, forward bends, and deep relaxation. Indoing so, we not only physically massaged and toned the lumbar area, wemassagedtheenergyof the third(Manipura)chakraandactivatedpointsalongthe nadis calledmarma points, which distribute prana to specific parts of thebody—inthiscase,thelumbar.

Chakras:TheFieryPowerofYourLumbarSpineYour lowerbackandabdominal area is thehomeof theManipura chakra, theenergeticcenterofvitalityandpersonalpowerthatincludestheareaaroundthenavelandthesolarplexus.Inchapter3,Inotedthattheactivationplaceforthe

Manipura chakra is right behind your navel, which is alignedwith the top ofyoursacralspine(illustration15).You’venowlearnedthatthetopofyoursacralspineisthemeetingplaceofthesacralandlumbarspines.SoaswelookthroughEasterneyesatthelumbarspine,we’vecomerightbacktotheL5/S1areathatIcalled “the lower lumbar challenge”—the most vulnerable part of the lowerback.Theflipsideofthisvulnerability,though,isthepotentialforgreatpowerand

strength.Whenbalancedandstrong,thisareaisanactive,powerfullocationinthebody,fullofcreativepossibilities,self-activation,innerpower,heat,andfire—bothenergeticallyandphysically.The Manipura chakra encompasses the area between your navel and your

diaphragm;it is thehomeofthe“fireinthebelly”ofWesternpsychology,thepassionatereadinesstofightwithenergyanddeterminationforwhatyoubelieveis ethical and right. In yogic terms, it is the home of agni, the fire oftransformationthatfuelsthedigestivesystemandburnsupenergeticimpurities,cleansing the subtle layers of your body and releasing residue with eachexhalation.Itisoftendepictedwithredandyellowhues,truetoitsfierynature.Manipura is amagnificent source of energy and personal power—the good

kindofpower thathelpsyou toforgegoodrelationshipswithothersandhelpsyoudirectyourcreativeenergiesintopositiveactions.An image traditionally associated with the Manipura chakra can help you

understandtheimmensityofitspower—theimageofthesun.ThepoweroftheManipura comes from the presence of solar energy residing there, just as thetermsolarplexusinWesternanatomyimplies.Eventhoughthechakrasdon’thavedirectphysicallocationsinthebody,we

arealwaysencounteringtheinterconnectedoverlayofthephysicalandenergeticbodies.Inaholisticview,theenergyofthechakrasmakesimpressionsontheircorresponding physical areas, and the energy of your physical body in turnimprintsontheenergeticareas.Ifeitherthephysicalortheenergeticbodyisn’tfunctioningsmoothly,theothermaybeaffected.

Illustration15.TheManipuraChakra

MarmaPoints:VitalCentersofEnergyInthesystemoftraditionalmedicinenativetoIndiacalledAyurveda,therearepointsassociatedwiththenadis,theenergeticchannelswediscussedinchapter3.Thesearecalledmarmani,ormarmapoints.Thesepointsareconnectedwithspecificanatomicalareasofthebody,buttheyaremuchmorethanthat.Intheirbook Marma Points of Ayurveda, Vasant L. Lad and Anisha Durve definemarmapointsas“vitalenergypointsinfusedwithprana,whereconsciousnessismost expressive.”8Marma points are a bridge that spans the body,mind, andsoul. They are similar to the acupuncture points that Traditional ChineseMedicineteachesrunalongtheenergeticmeridiansofthebody.Thedifferencebetween the two is that marma points are located on the surface of the bodyrather than deeperwithin,where acupuncture points reside.Andmanymarmapoints are located directly on their associated anatomical areas, which makesthem highly accessible and easy to use for therapeutic purposes. Similar toWesternmassagetechniques,marmapointtherapyloosensknotsinthephysicalbody, and similar to acupuncture treatments, it releases blockages and bringsbalancetotheenergeticbody.Ayurveda hypothesizes that activating marma points with massage and

pressure facilitates cellular communication, cleanses and rejuvenates thephysical body, and calms the mind and emotions. Marma point treatmentssupport thebody’sbalanceandhealingabilityby increasing the flowofpranathroughthenadis,bringingbalancingandhealingenergyintothetargetedarea.Marma point therapy is used in Ayurvedic medicine to treat everything fromelbow pain to neurological conditions, as well as for a full range of internal-organ disorders. Due to the lack of research on Ayurveda in the West, thissystem has not been integrated into conventional medical treatment plans.However, as knowledge about Ayurveda increases, it is finding a place in

Westernhealthcareandcontributingtobetterhealthandwell-being.Howdomarmapointsrelatetoyourlumbarspine?Verymuchso,especially

three“sets”ofpoints:

•Kukundarapoints(Sanskritfor“thatwhichsupportsthespine”)arelocatedright where your lumbar and sacral spinesmeet, on each side of lumbarvertebraL5.9

• Kati points, meaning “hip or waist,” are located just below the lumbarspine,attheopeningsinsacralvertebraS1,oneofthelocationsfromwhichthesacralnervesemerge.10

• Vrukkapoints,meaning“organofwaterfiltration,”refer toyourkidneys.These points are located between lumbar vertebra L1 and the thoracicvertebraT12oneachsideofthespine.11

UNITINGEASTANDWEST:THEHOLISTICVIEW

TheKidneysandYourLumbarSpineLookingthroughaholisticlens,aninterestingconnectionbetweenyourphysicaland energetic bodies is how your lower back interactswith your kidneys andadrenal glands, and how these glands affect your energetic well-being. Yourkidneyssitsquarelyinsideyourlowerback,betweenthoracicvertebraT12andlumbarvertebraL3,andtheyplayacriticalanduniqueroleinthebody’soverallhealth.FromaWesternviewpoint,theyareessentialintheurinarysystem,theyhelp regulate blood pressure, and they filter and remove waste from thebloodstream,amongother things.Theadrenalglands siton topof thekidneysand regulate the production of the hormones adrenaline and cortisol, both ofwhicharereleasedbystressandparticipateinthefight-or-flightresponseofthesympatheticnervoussystem.Ofcourse,weneed thefight-or-flight response incriticalsituations,butit’sanintentionofyogapracticeandEasternmedicinetobringthefight-or-flightresponseintobalancewiththerelaxationresponseoftheparasympathetic nervous system so the energetic body comes into a state ofequilibriumandhealth.In Chinese medicine, a concept that is analogous to prana is chi or qi

(pronounced “chee”). The kidneys are considered by the Chinese to be theregulators of life force, balancing yin and yang, rest and activity. Kidney chiregulatestheoverallstateofenergyinthebody.AndhereweencounteranothercorrelationbetweenEastandWest: inChinesemedicine theemotionoffear isassociatedwiththekidneysandadrenals;inWesternmedicine,fearsignalsthe

adrenalglandstoreleaseadrenalineandcortisol.From a holistic perspective, when the lower back musculature is tight or

injured,thekidneysandadrenalsmaybecomecompressedandstagnant,whichinturncanaffectyourvitality,overallsenseofwell-being,andabilitytorelax.Students have toldme that they feel afraid tomovewhen they have lower

backpain,thinkingtheywillworsentheinjury.Didyoucatchthewordafraidinthis common response to lower back pain?Understanding and calming fear isunquestionablypart of theprocess of healingyour lower back, asDr. JohnE.Sarno’s 1991 bestseller Healing Back Pain, among other books, argues.12 Iencourage these students to practice gentle twists, backbends, and forwardbends,allofwhichtonethelumbarmusculatureandmassagethekidneyarea.Ialso suggest breathing techniques that elicit the relaxation response of theparasympatheticnervoussystemthoughelongatedbreathsanddeepexhalations.OceanBreath,whichyou learned inchapter1, isanexcellentexampleof this,especiallywhenyoupracticeitusingextendedexhalations.IalsoencouragethemgetanAyurvedictreatmentthatincludesactivationof

the marma points in the sacral and lower back areas, to help stimulate thefunctionsof thekidneysandadrenals.Soon,students’backsstart tofeelbetterandtheirfeargoesaway.Theirbodiesaremorecomfortable,andtheirmindsarecalmer.Aswe begin this chapter’s exercises, create a supportive intention for your

practice. Practice for the health and happiness of your lower back.Meet yourlowerbackwhere it iswithmindful, curious, nonjudgmental attention.Acceptthatyour lowerbackmaynotbeable todoall theexercisesnow,but that theposesmightbepossibleforyoutopracticeinthefuture.Listentoyourbody’sfeedback about which poses feel good to your lower back, and practice themwhenever you can.Over time, your lower backwill surely become a place oftoneandvitality.

YOGAPOSESFORAHEALTHYLUMBARSPINE

AskandListen:PreparationforPracticeAlmostallback-injurytherapiesrelyonstretchingandstrengtheningmovementstohelpheallowerbackpain,butpassiverestisalsoanessential,therapeuticpartof healing. It helps release tightness in the superficial back muscles, bringscirculationandpranaintoanareaofrestrictionorinjury,andcreatesadialoguebetweenyouandyourbacksoyoucanstart tounderstand it.Wewillendourpracticeas alwayswithdeep relaxation,but let’s alsobegin itwitha calming,

meditativecheck-inwithyourlumbarspine.

RecliningLowerBackMeditationwithOceanBreath

Foldoneblanketlengthwiseandlayitdownonyourmat.Sitinfrontoftheshortendof theblanketwitha few inchesbetween theblanketandyourhips.Bendyourkneesandplaceyour feet flaton the floor.Placeyourhandson the floorbehindyourhipsandslowlyliedown,elongatingyourentirespineasyoudoso.Support your head on a second folded blanket. Take time to scan your body,especiallyyourlowerback,andmakesureit’scompletelycomfortable.If it is,straightenyourlegsalongthefloorandrelax(fig.4.1).Ifyour lowerback isn’tcomfortable,however, liedownasyoudid inDeep

HipMeditationwithyourbackflatonthefloor,yourkneesbentandyourfeetflatonfloor.Supportyourneckandheadforextracomfort.Direct the flow of your breath down through your chest into your lumbar

spineandallthewayintoyourhipsasyouinhale,andletitsoftlyflowupfromyourhips toyour chest asyou exhale.Let it energetically caress andmassageyourlowerback.Visualizeyourpsoasandlowerbackmusclesreleasingtensionandrelaxingwitheachbreath.Simplyresthereforafewmomentswithmindfulfocusontheflowofyourbreath.Visualize the flow of prana into your lower back, helping it come into its

natural alignment—a long, gentle, natural upward curve free of clenching ormusculargripping.Deepen the flow of your breath into your lower back by bringing Ocean

Breath, which you practiced in chapter 1 into your practice on both yourinhalationandexhalation.OceanBreath,youmayremember,isasoft,resonant,vibrationalbreaththatcomesfromgentlyconstrictingthebackofyourthroat.When you practice it in this pose, remember the rule of thumb I use for

breathing inmyclasses:“softbreathforasoftpose,strongbreathforastrongpose.”Sincethisisasoftpose,createasubtle,softvibrationinyourbreath.Feelyour deep inhalations lengthening and expanding your lower back, elongatingthe muscles, increasing the mobility in your joints, and gently stretching themyofascia. Visualize the soft, resonant vibration of your exhalation movingdeeply into themuscle fibers, untying the physical knots in yourmuscles andallowingthemtoabsorbfresh,newenergy.

FIG.4.1

As long as your body is comfortable, stay in Reclining Lower BackMeditation for five to ten minutes so you experience some therapeutic rest.MaintainOceanBreathforaslongasyourbreath’srhythmissmoothandsoft.Ifyourbreathhardensorifyoufeeltensionanywhereinyourbody,releaseOceanBreathandrestintheposewithnormalbreathing.

RecliningCrescentMoonPose

Lieonyourbackwithyourarmsreachingoveryourhead; takeyourhandsallthewaytothefloorifyoucan.Engagethemusclesofyourlegsandreachthemawayfromyourtrunk.Yourkneesshouldfacetheceilingandyourfeetandtoesshouldpointtowardtheceiling.ThisisRecliningUpwardHandPose.Keepingyour legs active and long, draw them to your left.Hold your right

wristwithyourlefthand,andwithanexhalation,drawyourarmsovertoyourleft.Yourshoulders,upperback,head,andhipsshouldallremainonthefloor.Reach your arms and legs as far to the left as both sides of your torsocomfortablyallow(fig.4.2).Breatheintotherightsideofyourwaistandexplorehow this gentle stretch feels in your lower back. You will feel length in themusclesontherightsideofyourbackandagentlecontractionontheleftside.Useyour breath to help open the right sideof your trunk and lowerback anyamount,gentlyexpandingitasyouinhaleandallowingmuscles toreleaseandrelaxasyouexhale.Holdtheposeforafewbreathsandgentlyreleaseyourrightarm. Bring your arms and legs back into Reclining Upward Hand Pose andrepeattoyourleft.

FIG.4.2

Practice thepose to each side again, this timeexploring the similarities anddifferences on the two sides. Is the stretch even on both sides? Is theremoretightnessononesideofthelowerbackthantheother?Canyoubendequallytotherightandtotheleft,orisonesidestiffer?Practicingthisposewillgiveyouinformationaboutthesymmetry(andasymmetry)ofyourlowerback.Ifyouhavescoliosis,youwillfeeltheobviousdifferenceinthetwosidesdue

totherotationofyourspine.Ifyouhaveadiskinjury,youmayfeelthatonesideof themusculature ismuch tighter than the other. Even if you simply tend toholdstressand tensionononesideofyourbody, the imbalance inyour lowerbackmusclesmaybepronounced.Besidesbeinganexcellenttoolformindfullyunderstandingyourlowerback,thisisahelpfulposeforreleasingknotsandscartissueinthemyofasciaontheelongatedsideofyourbody.

Cow-and-Child’s-PoseFlow

YoupracticedCat/CowCycleinchapter2asapreparationforBigHipCircles.Inthissequence,Child’sPosetakestheplaceofCatPose,becauseitbringsyourspineintoasimilargentleupwardarchinamorerestfulposition.Themovementfrom Cow to Child’s Pose also gently massages your hip myofascia andabdominal organs, elongates the spinal muscles, and provides a moment oftherapeuticrestbeforeyoumovebackintoCowPose.

Step1:CowPoseStartinCowPose;I’llreviewithereasarefresher.Kneelonallfourswithyourhandsunderyourshouldersandyourkneesunderyourhips.Supportyourkneesona foldedblanketand/orplacea rolled towelunderyourankles forcomfort.Inhaling, lift your sit bones, collarbones, and the crown of your head upwardwhile youdrawyour lower backdown toward the floor. In this pose, you arebringingyourlowerbackintoextension,creatingaconcave(downward)archinyourlowerbackthatelongatesthefrontofyourlumbarspineanditsmyofasciaand increases the space between each vertebra. This allows the intervertebraldiskstoexpandandopenatthefrontofthespine.Moveyourmiddleandupperbackintowardyourfrontbodyalso,soyourwholebackmovesintoextension.Ifyour lower back is tight and overarched, take care tomove slowly and gentlyintoCowPosesoyoudon’toverdothemovement.Visualizeeachdiskbreathingandbecomingaresilientandspongycushionbetweenthevertebrae.

Step2:Child’sPoseExhaling,gentlydrawyourtailbonetowardthefloorandmoveyourhipsdownontoyourheels.While youmoveyourhipsdown, drawyournavel in anduptoward your spine so your lower andmiddle back come into a gentle convex(upward)curve.KeepyourhandsinthesameplaceyouhadtheminCowPosesoyourarmsandshoulders remainopen.Nowmove intoChild’sPose. Ifyoucan’t place your hips on your heels, or if you have knee discomfort, place ablanketbetweenyourcalvesandthighs.Nowyourlowerbackisinflexion,whichelongatesthebackofyourlumbar

spineandincreasesthediskspacebetweenthebackofeachvertebra.Inhaleintoyour lower back, visualizing length coming into all the muscles that tend totightenupandcontract.Feel the relief inyour lowerbackasyouexhale,yourmusclesgiveway,andyourspinalmusclesrelease.See if you can fold forward enough to rest your chest on your thighs—this

helps bring space, and holistically speaking, energy into the area around yourkidneysandadrenalglands.Theflowof freshbloodandpranahelpsbring theorgans into balance, and in turn they help to balance your blood pressure andnervoussystem.

Step3:Cow-and-Child’s-PoseFlowUsingmindful,deepbreathingorOceanBreathasyourguide,slowlymovebackandforthbetweenCowPoseandChild’sPosesixtoeighttimes.Inhaleasyoucome into Cow Pose and exhale as youmove into Child’s Pose. This gentle,flowing movement from spinal extension to flexion softens and loosens thelowerbackmuscles.Visualizelengthandspaciousnesscomingintothatliminalspace between sacral vertebra S1 and lumbar vertebra L5 during bothmovements—along the front of the joint while you come into Cow Pose andalongthebackofthejointwhileyoumoveintoChild’sPose.Ineachmovement, letyour innereye travelupyour lowerback,visualizing

eachdisk,untilyoureachthetopofyourlumbarspineatL1.Asyoumindfullymove up through your lower back, notice where it feels comfortable ordistressed.Isthereoneareathatfeelsmorecompressed?Canyoufeelwherethemusclesaretiredorweak?Arebothmovementscomfortable,ordoesoneortheother irritate your lower back? If that is the case, lessen the intensity of themovement until your lower back feels comfortable.Youwill be able tomoveyourspinefullyinbothextensionandflexionasyourbackbecomesmoretonedandflexible.

PracticeforaHealthyLumbarSpine

RecliningSpinalTwist

Stretch|SuptaPadangusthasanaIII

Spinal twistsactivate thedeepbackmusclesandstretch theconnective tissuesthathelprealignandmaintainahealthyspine.Begin this twistbycomingintoReclining Hand-to-Foot Pose lying on your back, lifting your right leg, andholdingyour right footwithabelt.Nowchange theholdof thebelt soyou’reholding it with your left hand. Take your right arm straight out to the right,layingitinlinewithyourshoulder.Keepyourrightlegstraightandwalkyourleft hand up the belt until your left arm is straight.As you exhale, drawyourrightlegovertoyourleft,liftingyourrighthipupoffthefloorasyourlegtwiststotheleft(fig.4.3).Goslowlyatfirstandobserveyoursacrum.Ifitgrumblesorcrackleswithdiscomfort,untwistuntilyouarecomfortable.Ifyoucanbringyour right footall thewayacrossyourbodybutnot to the

floor, use a chair or stacked blocks as supports. If your sacrum gives you a“thumbs up” for a full twist, take your right leg all the way over to the left,placingyourfootonthefloororonasingleblock.Forafullspinal twist, turnyourheadtotheright,gazingatyourrighthand.Enhanceyourpracticebytryingthefollowing:

FIG.4.3

•Placeyourrighthandonyourouterrighthip,pressyourhipupintoyourhand, then draw your hip away from your waist—this lengthens themusculatureon the rightsideofyour lowerback,andyoumayfeelmorestretch alongyour outer right leg.Breathe deeply into the stretch in yourouterrighthipandalongyourouterleg.

• For an even deeper twist—if it’s comfortable in your body—press yourrighthipfarthertotheleftwithyourrighthand.

•Spreadyourcollarbonesapartsoyourrightshoulderandupperbackremainon the floor and feel relaxed in the twist. If there is tension in either,supportyourrightfootonahighersupport.

•Drawthetopsofyourshouldersdowntotheflooranddrawyourshoulderblades away fromyour neck. Then find the bottom tips of your shoulderblades and gently lift them up toward your front chest to help open andbroadenyourchest.

Visualizetheactionoftheposetwistingandrinsingyourspinalmuscles(andyour kidneys as well) and as you release the pose, visualize fresh blood andenergyflowingintoyourlowerback.

SeatedLower-BackSideStretch

Stretch|ParshvaSukhasana

Sit on the floor in a cross-legged position. If your knees are higher than yourhips,sitonafoldedblanket.Takeyourhandsbehindyourhipsontoyoursacraljointsandbesuretheyareliftingupright.Elongateyourtorso,andbesurethatyourheartareaisopenandbroad.Place your left hand on the floor about two feet away from your left hip.

Exhaling,leanyourtorsototheleftuntilyoufeelacomfortablestretchalongtherightsideofyourtrunk.Forlessstretch,placeyourhandonablock.Formorestretch, place your forearm on the floor, being sure your right hip remainsgrounded on the floor. Stretch your right arm to the right and turn your palmupward, thenreach itupandoveryour leftear (fig.4.4).Keepyour rightarmstraightsoyouactivelystretchthroughyourentirerightside,fromyourwaistallthewaytoyourfingers.

FIG.4.4

If you can’t sit on the floor comfortably, even on a folded blanket, sit in achairwithyourfeetabouttwofeetapart.Besureyourfeetareflatonthefloor.Holdthefrontedgeoftheseatwithyourlefthand,leantoyourleftandstretchyourrightarmoverheadandtotheleft.Thisstretchtargetsthemyofasciaandligamentsonthesideofyourtrunkand

lower back, especially the quadratus lumborum muscle and the iliolumbarligament,whichareoftenindicatedinlowerbackpain.Stretchingawayfromthe“sore”side,ifyouhaveone,oftenprovidesimmediaterelief.Holdtheposeforfifteentotwentyseconds,breathingthroughtherightsideof

your lower back and feeling it elongating and the tight areas opening andreleasing,asifthefloodgatesofadamhaveopenedandtherightsideofyourbackisonceagainaflowingriverofenergyfromyoursacraljointtothecrownofyourhead.

ExtendedPuppyPoseandSidePuppyPose

Stretch|AdhoMukhaSvanasanaVariations

ExtendedPuppyPoseThis sequence is a prequel to the famous (or infamous, depending on yourexperienceof it)Downward-FacingDogPose, knownas the “all-in-one”posebecauseitstretchesandtonessomanypartsofyourbodyatonce,includingyourentire spine.You’llget ready forDownDogbypracticing itsyounger sibling,ExtendedPuppyPose, soyoucanwarmupandstretchyourhips, lowerback,andshoulderswithoutunduepressureinyourwristsandshoulders.Startonallfoursonyourmat.Bringyourhandstotheveryfrontofyourmat

(yes,thatmeansallthewayupthere!)andwalkyourfeetbacktotheverybackofyourmat;curlyourtoesunder.Padyourkneesforcomfortifneeded.Stretchyour arms actively, and, keeping your elbows lifted off the floor, stretch yourhipsbackward,awayfromyourshoulders.Liftyoursitbonesup(fig.4.5).Yourhips should be high in the air rather than descending down toward your feet.Remember, this isnotChild’sPose—yourposeshould feelactive in thearms,lowerback,shoulders,andsitbones.

FIG.4.5

Looking forward, move your chest down toward the floor. Now let yourforehead rest onto yourmat; if it doesn’t reach, place it on a block or foldedblanket.Breathe through your entire spine and feel a stretch all theway fromyourlowerbackuptoyourshoulders.Visualizeyourspinelengthening.YoucanpracticeOceanBreath to help deepen the stretch as you inhale and calmyourmindasyouexhale.HoldExtendedPuppyPose for fifteen to twenty seconds,enjoying the length that comes intoyour lowerback, and thequiet that comesintoyourmind.

SidePuppyPoseStart in Extended Puppy Pose. On an inhalation lift your head and shouldersaboutone foot from the floorandwalkyourarmsover toyour right,bringingboth arms past your right leg.On an exhalation descend your chest and headdown,andalsodrawyourtailbonetowardthefloorsoyourhipsdescendtowardyourheels.Thisshouldfeeldifferent fromthehipposition inExtendedPuppyPose;nowyoushouldfeelagentleconvexcurve in the leftsideofyourback.Keepyourarmsstraightasyoureachyourarmsasfarawayfromyourtrunkasiscomfortabletoyourleftside.Breathe into your entire left side, starting at your sacral joint, up into your

lowerback,andthroughyourmiddleandupperback.Holdtheposeforfifteentotwentyseconds,feelingspaceandlengthallalongleftside.Onaninhalation,come back into Extended Puppy Pose, then repeat Side Puppy Pose to theoppositeside.

ANoteAboutDownward-FacingDogPoseNowthatyou’vewarmedupyourhipsandtrunkinExtendedPuppyPose,youarereadytoexploreDownward-FacingDog.Imentionedbeforethatit’scalledthe “all-in-one” pose. That’s because Down Dog, as it is often affectionatelycalled,stretchestheentirebacksideofyourbody:itbringsflexibilityintoyourhips,ittonesyourlegs,anditstretchesandopensyourentirespineandshouldergirdle.Atthesametime,itactuallyrestsyourheartbecausewhenyourhipsarehigherthanyourheart,theflowofbloodfromhipstoheartmovesmoreeasilywiththehelpofgravity.It’soneofthebestposesyoucanpracticeforthehealthofyourwholebody,andit’sespeciallygoodforyourlowerback.YetwhatIlovejustasmuchasthephysicalstretchinDownDogisthequiet

feelingitbringsintostudents’minds.Icanseeitontheirfacesafterward;it’sas

ifaswitchtothechatterintheirbrainshasbeenturnedoff,andtheycandrawtheirawarenessdeeply inside, lettinggoof thoughtsanddistractions fora fewquietmoments.This changemaybe causedby thehead’sdownwardposition,which stimulates the vagus nerve, eliciting the relaxation response of theparasympatheticnervoussystem.13 (Seechapter5formoreon thevagusnerveandtheparasympatheticnervoussystem.)Yourhipsandsacrumarethefulcrumpointwherealltheenergyofyourbody

converges inDownDog.Physically speaking,everything liftsup to thispoint.Youstretchupfromyourwrists,arms,andshoulders,allthewaythroughyourspinalmusclesintoyoursacrum.Atthesametime,yougroundyourfeetandliftstronglythroughyourlegsupintoyourhips.Energeticallyspeaking,theenergythatconvergesinyourhipsandsacrumflowsbackdownthroughyourupperandlower bodies, nourishing your musculoskeletal system and internal organs.When I visualize a body in Downward-Facing Dog, I visualize the hips andsacrum as a radiant sphere of energy from which rays of light cascade allthroughthebodytothehandsandfeet.Firstyou’lltryDownDogasitisclassicallypracticed.Justincaseyoudon’t

feel some of the benefits of the pose or if there is toomuch pressure in yourwristsorshoulders, I’llalsooffersomemodifications.Somewhere in thismix,perhapsyourmindcanfindafewmomentsofpeaceandquiet.

Downward-FacingDogPoseStretch|AdhoMukhaSvanasana

Come onto all fours on your mat. Place your hands slightly forward of yourshouldersandplaceyourkneesslightlybackfromyourhips.Spreadyourhandsopenand feel all your fingers andbothpalmsgrounded into the earth.Takeadeep inhalation, visualizing your body fillwith prana, andwith an exhalation,liftyourkneesoffthefloorandtakeyourhipsupashighasyoupossiblycan.Stretch up from yourwrists into your shoulders, through your trunk, and intoyour hips. Stretch your legs completely, pressing your thighs away from yourtrunkandreachingyourheelstowardthefloor(fig.4.6).Takedeepbreathsanduse the power of your inhalations to lift up through your body. I often tellstudents,“Youcan’tliftyourhipstoohighinDownDog!”Butinthischapteronthelumbarspine,Iwanttoaddacaution:don’traiseyourhipsbyoverarchingyourlowerback.Yourlowerbackshouldelongateasmuchaspossible,flowingevenlyandsmoothlyupfromyourmiddlebackintoyourhips.

FIG.4.6

YoucanplaywithyourlegsinDownDogtocreatemorelengthinyourspine.Thisisespeciallyhelpfulifyourheelsdon’treachallthewaytothefloorinthepose.Trybendingonekneeandpressingtheoppositehipback,elongatingthatside of your trunk asmuch as you can. Then change sides, bending the otherkneeandstretchingyourotherside.Yourspineshouldfeellongandeven.Hold Downward-Facing Dog Pose for fifteen to twenty seconds and then

release,comingintoChild’sPosetorest.Themoreeaseandcomfortyou find inapose, themoreyourmindwillbe

able tosoftenandrelax.Try these twovariations—evenifyoufeel reasonablygoodinyourDownDog.

Variation1:SupportedDownward-FacingDogPoseThere are a few ways to support your Downward-Facing Dog Pose. If yourshouldersorwristsareuncomfortablewiththepressureofthepose,startonallfoursandplaceyourhandsonblocks.Theblockshelpyoutoliftthroughyourshoulders and lengthen your spinal muscles more, alleviating some of thepressureinyourwristsandshoulders,andyoucangetthefeelingofyourspinalmuscleselongating,releasingtension.Ifyourhandsslipontheblocks,wraptheedgeofamatuparoundtheblocks.If your hamstrings and/or hips are very tight, and if placing your hands on

blocksdidn’trelievepressureinyourwristsandshoulders,tryDownDogwithyourhandsontheseatofachairasshowninfigure4.7.Placeasturdychaironyourmatagainstawall.Standinfrontofthechair,place

FIG.4.7

FIG.4.8

your hands on the seat, and slowly walk your feet back until you feel acomfortablestretchinyourtrunk.Youwillprobablyfeelaprettygoodstretchinyourhamstrings too—this isagood thing!AsImentioned in thebeginningofthischapter,thetoneofyourhamstringshasamajoreffectonthehealthofyourlower back. Bringing flexibility into your hamstrings and hips will help yourlumbarmusclescomeintotheirnaturalalignment.

Variation2:DanglingDown-DogPose

Oneofthebestwaystoreleasetightnessinyourlowerbackandbalanceyourhips,sacralband,andthemusculaturealongthesidesofyourspineistopractice

DownDogwiththesupportofabeltaroundyourhips.Therearetwowaystodoit:

• Aska friend towrapabeltaround thebaseofyourhipsand thengentlydrawevenlybackonthesidesofthebelt.

•Wrappingabeltaroundanystrongandstablesupportinyourhome(suchas a support post in a basement or a sturdy banister) is worth trying,because it so effectively releases the gravitational pressure in your spine.Stepintothebelt.Leanyourweightagainstitandbringyourhandsontothefloororblocks.Walkyourfeetbackuntiltheyarebehindyourhips,restingyourheelsuponawallorbanisterpostsifyourheelsdonotreachthefloor.Walk your blocks forward until you feel lightness in your hands and areleasethroughyourspinalmuscles(fig.4.8).

DeepSideStretchPose

StretchandStrengthen|ParshvottanasanaVariations

Tosetupforthispose,standinthecenterofyourmatandstepyourfeetaboutfour feet apart.Turnyour left toes inwarduntil they are at about a forty-five-degreeangletotheright,andturnyourrightfootandlegninetydegreestotheright.Placeayogablockoneithersideofyourrightfoot.Placeyourhandsonyour hips and turn your hips and torso to face your right foot. Balance yourwaist,chest,andshouldersevenlyfromlefttoright.Placeonehandonyourlowabdomenandtheotheronyoursacraljoints.Dropyourtailbonetowardthefloorand lift your front hipbonesup towardyour chest, bringingyourhips into anuprightandneutralposition.This“neutralhipposition”shouldbeveryfamiliartoyoubynow(forarefresher,seechapter1).

Step1:HalfDeepSideStretchPoseWithaninhalation,reachyourarmsoveryourheadwithyourpalmsfacingeachother,andwithanexhalation,bendyourtrunkforwardoveryourrightleg.Theforward-bendingactionshouldcomeasmuchaspossiblefromyourhip joints,ratherthanfromyourmiddleorupperback.Reachyourarmsforwardandthenbringyourhandstoyourblocks,orplaceyourhandsonthefloornext toyourright foot if your hamstrings are flexible. If your hamstrings are tight and it’sdifficultforyoutoreachtheblockswhilekeepingyourrightlegstraight,place

yourhandsontheseatofachairinstead.Liftyourtrunksoit isparalleltothefloor, with the front of your torso as long as possible (fig. 4.9). Draw yourshoulder blades away from your neck and look forward, lengthening yourbreastboneandcollarbonesasmuchaspossible.Takeamomentheretobringyourhipsintoalignmentwitheachothersoyour

lower back can lengthen evenly on both sides. Place one hand on the back ofyourhipsandadjustthemsotheyarebalanced.AsinHalfForwardBendPose,your back hips should be parallel to the floor so that your sacral joints are innaturalalignmentwithyourbackhipbones.Stayhereforafewbreaths,feelingyour lower back muscles lengthening as they get ready to come into a fullforwardbend.Ifyoufeelastrongstretchinyourhamstrings,supportyourhandsonmoreheight.Tocomeoutof thepose, firstplaceyourhandsonyourhips,then liftyour trunkback toanuprightposition.Rest forafewbreaths. Ifyourlowerbackfeelscomfortable,repeattheposeandmoveintothenextstep.

FIG.4.9

Step2:DeepSideStretchPoseStart instep1.Onanexhalation,drawyourspinedowntowardyourright leg.Visualizethatonedayyourtrunkwillcometorestonyourrightlegwithyourchin resting on your shin. If you are very flexible, youmight experience thisrestful position today, but be sure your hips are balanced as you bend. In thefinalpose,allyourbackmuscles,especiallythoseofyourlowerback,getagoodstretch,asdothehamstringsofyourfrontleg,thecalfofyourbackleg,andyourhips.

Tocomeoutof thepose, first, liftyour trunkso it isparallelwith thefloor.Take your hands on your hips, and with an inhalation, lift your trunk to anuprightposition.Turnyourfeettotheoppositedirection,andrepeattheposetoyourleft.DeepSideStretchPoseisexcellentforlowerbackissuesbecausetheactions

ofmoving into and out of the pose both lengthen and strengthen your lumbarmuscles. As you bend forward and come into spinal flexion, you stretch andreleasetensionallalongyourlowerback.Asyoucomeupandoutofthepose,you strengthen the musculature as you lift yourself up. If your back feelscomfortable,youcanflowintoandoutoftheposethreeorfourtimesoneachside,butcautionisadvisedinthecaseofdiskinjuries,arthritis,spinalstenosis,orspondylolisthesis.

Variation:Open-HeartandStandingSealWhen you feel stable and comfortable inDeep Side Stretch Pose, try amorechallenging variation thatwill increase tone in the stabilizingmuscles of yourlegs,hips,andspine,aswellasstretchingthepectoralisminormusclesonyourupper chest. You’ll learn a lotmore about the upper chest and upper back inchapter6,but it’sappropriate tonotehere that tightness in thesemusclespullsthe shoulder blades away from the centerline of the spine, which rounds theupper back and weakens its musculature. Toning them contributes to properalignmentoftheshoulderbladesandthetoneoftheupperback.

FIG.4.10

Standing in the starting position, interlace your hands behind your back.Stretch your shoulders back and reach your arms toward your back foot,mindfully lengtheningyour lumbarspinebyscoopingyour tailbone inandup.Liftupyourchestandlookuptowardtheskyasyouinhale.Openyourheart!Bend forward from your hips on your next exhalation.Descend your trunk

towardyourfrontlegasyouliftyourclaspedhandsuptowardtheceiling(fig.4.10).Feeltheenergyofyourbodydrawinginwardasyoucomeintoaforwardbend;imagineyouhavesealedyourphysicalandmentalenergywithinyourselfasyoufoldedyour trunkdowntowardyour front leg.Hold theposefora fewbreaths, theninhale,elongateyour trunkforward,andcomebacktoanuprightposition.Repeattotheoppositeside.

Half-MoonPose

StretchandStrengthen|ArdhaChandrasana

Half-Moon Pose is one of themost beautiful standing poses,with therapeuticbenefitsincludingtoningandstrengtheningall themainmoversandsupportersofyourlegs,hips,spine(especiallyyourlowerback),andshouldergirdle.Inthe

pose, you’ll feel your back leg sweeping upward from the earth just like thecurvedoutlineofahalfmoon,whileyourarmsstretchawayfromeachothersoyourinnerlightpoursforthfromyourheart.You can practice Half-Moon Pose with or without support for your body.

SincebalancinginHalf-MoonPosecanbeachallenge,practiceitfirstwithyourbackbodysupportedatawall.Slowlymoveawayfromthewallasyoulearntobalanceonyourown.Beginwithyourbackbodytwotothreeinchesfromawall,andtakeyourlegs

fourtofivefeetapart.Turnyourleftfootslightlyinwardandturnyourrightlegall theway to the right, as you did for Triangle Pose. Place a block or chairagainstthewall,aboutafootinfrontofyourrighttoes.Bendatyourrighthipandreachyourtrunkandrightarmtotheright,coming

intoTrianglePoseforafewmoments.Feelyourlowerbackelongating,andfeelyourhipsasbroadandopen.Bendyourrightkneeandplaceyourrighthandonyourblockorchair.Stepyourleftfoottotheright,sweepyourleftlegup,andstretchitstraight.Feelyourbackbodysupportedbythewallsoyoucanstayinthe pose for a few breaths without worrying about losing your balance (fig.4.11).Stretchyourbodyfromyourleftfoottothecrownofyourhead,andfromthe

tipsofyourrightfingerstothetipsofyourleft.Turnyourtorsouptowardthesky any amount possible. Enjoy a feeling of openness in your hips, length inyour spine, and a quiet, focusedmind that brings you into a place of mentalpeace.

FIG.4.11

FlowingBridgePose

Strengthen|SetuBandhaSarvangasanaVariation

You learnedBridgePose and its one-legged variation in chapter 2 asways tostretch and strengthen your hips. Bridge Pose is a multibenefit pose, so nowyou’llpractice a flowingversionof itwith the intentionof strengtheningyourlower backmuscles. Please review the basics about coming intoBridge Pose,andsetyourbodyupinthesameway.With an inhalation, lift your hips up as far as you comfortably can.Lift up

yourlower,middle,andupperback,andasyoumove,liftyourarmsallthewayupoveryourheadtothefloor(fig.4.12).Asyouexhale,slowlybringyourspinedown to the floor,vertebrabyvertebra, at the same time thatyourarmscomeback down to your sides. Repeat four or five times, and coordinate themovements of your hips, trunk, arms, and breath, so your body feels like asmooth,undulatingflowofenergyfromyourfeetuptoyourhands.Thecontinuousmovementofyourspineintoabackbendandthenbackdown

tothefloorisverytoningforthemusclesinyourlowerback.Ifyouhavediskinjuries, arthritis,or spinal stenosis,only liftyourhipsashighasyour lumbarspineiscomfortable.Overtimeyou’llbeabletoliftupintoastrongerbackbend.Mindful movements are important here so that you don’t overwork yourshoulders,middleandupperback,orneck.Besuretoinitiateyourmovementsfromthestrengthofyourlegs,yourbuttockmuscles,andyourabdominalcore.

FIG.4.12

FlyingLocustPose

Strengthen|ShalabhasanaVariation1

Thisposeisawonderfulstrengthenerforyourlowerbackmuscles.Beforeyoutryit,though,besureyoursacrumfeelscomfortableinAlternateArm/LegProneBackbendandSupportedLocustPose,bothofwhichyoupracticedinchapter3.Also,nowwouldbeagoodtimetoreview“TipsforHealthyBackbends”.Whenyou’rereadytopracticeFlyingLocustPose,lieonyourfrontbodyand

placeyourhandsunderyourthighs,palmsup.Pressingyourhipsdownintoyourhandssoyourtailboneismovingtowardthefloor,raisebothlegsupwardasyouinhale, stretching themstraight.Bring themdown to restasyouexhale; repeattwomoretimesandrestforafewbreathswithyourforeheadonyourhands.Nowstretchyourarmsforward,pressyourhipsandlegsstronglydown,and

liftyourarms, shoulders,andheadupwithan inhalation.Bring themdown torestasyouexhaleandrelaxagainwithyourforeheadonyourhands.Ifeitheroftheseactionsisdifficultforyou,practicethemindividuallyuntilyoufeelreadytoproceedintofullFlyingLocustPose.Whenyoucaneasilyliftyourlegsandarms,youarereadytoproceed.For full Flying Locust Pose, lie stretched straight on your front body,with

yourarmsandlegsstraightandengaged.Drawyourshoulderbladesawayfromyour neck.With an inhalation, lift your arms, shoulders, head, and legs (fig.4.13).Look forward,or lookdownat the floor ifyourneck feels compressed.Keepyour legsstraightwithyour toespointingstraightback.Turnyourpalmstowardeachothertoeaseanypressureinyourshoulderjoints.Holdtheposeforabouttenseconds,thenreleaseandrest.

FIG.4.13

FlyingLocustPoseisatruetestofsacralandlowerbacktone,andanytimeyou spend in it orworkingup to it is “money in the lower-backbank.”Whenyoustrengthenand tone themusculatureofyourback, alongwith toningyourabdominalcore,asyouwillinchapter5,yourbodywillbecomeself-supporting.

SwimmingLocustPose

Strengthen|ShalabhasanaVariation2

Once you can hold FlyingLocust, you can go swimming! Start in full FlyingLocust Pose.As you inhale, spread your arms and legswide apart from eachother and bring themback together as you exhale.Repeat thesemovements anumberof times—aim tocontinueyour flow for sixor sevenbreaths.Besidesbeingafunmovementtocoordinateinyourbody,SwimmingLocustPoseisanexcellentwaytostrengthenyourhipsandlowerback.Note that both Flying Locust and Swimming Locust Poses can be deeply

challengingforanyonewithatightandrestrictedsacrum.Ifyoucan’tdotheseposes,or ifyoucanonlydo themforamomentor two,don’tdespairorheapjudgment on yourself. Remember, you are on a journey toward lower backhealth,andhavinggoalslikeSwimmingLocustPosecankeepyoumotivatedtocontinuetobalanceandstrengthenyourlowerback.

RecliningBolsterTwist

Stretch|JatharaParivartanasanaVariation1

Thissupportedrecliningtwistgentlymassagesyoursacraljointsandlowerback,whereyouhavejustdonealotofworkinFlyingandSwimmingLocustPoses.Youcanstartslowly,takingyourkneesdownpartwayatfirsttomakesureyourback is comfortable, and increase the twist as you progress. For less stretch,placeablock in the“high”positionagainsteachsideof thebolster to supportyourthighs.Lieonyourbackwithyour feet flaton the floorandwithabolsterbyyour

side. Lift your hips and slide the bolster underneath them. The bolster shouldcompletely support your hips; the top edge of the bolster should touch yourlower back ribs. Hold the sides of the bolster with your hands. Press yourshoulders down toward the floor and lift your front ribs, creating length andspace inyourabdomenandchestas ifyouwerepracticingBridgePose.Drawyour right knee towardyour chest, thenyour left knee.Your thighs shouldbeperpendicular to the floor, knees pointing straight up.Take your arms straightouttothesides.Takea long,deep inhalation, feelingyourchestexpandwith the infusionof

prana,andasyouexhale,takeyourlegsdowntotherightuntilyourrightthigh

restsonthebolsteroronyourblock(fig.4.14).Withaninhalationliftthembackup tocenter, andexhale themdown toyour left, restingyour left thighon thebolster. Ifyou feel toomuchchallengebringingyour legsbackup,drawyourkneestowardyourarmpitfirstandthenliftyourlegs,orliftyourlegsoneatatime.Mindfullymoveyourlegsinsyncwiththerhythmofyourbreath—OceanBreathisexcellentforthiskindofgentlemovement.Visualizeyoursacraljointslengthening and your lower back releasing tension, and feel that your spinalmuscles are massaged by the twisting action of your legs. If you have amisalignmentinyoursacraljoints,paycarefulattentiontoeachside;ifonesidefeels achy, do not practice the pose to that side until you’ve created morestabilityinthejoints.

FIG.4.14

InvertedCleanserPose

Rest|ViparitaKaraniVariations

I’ll show twoways to practice Inverted Cleanser Pose. One is a freestandingversion that requires a little action through your legs, bringing a refreshingfeelingofstimulationandnewlycirculatedpranathroughyourbody.Theotheris a restorative version with your body completely supported by props,sometimesknown,forobviousreasons,asLegs-Up-the-WallPose.It’sgoodtopracticethisversionwhenyouarereadytocompletelyrestandrelax.Youcanpractice both and use them as your body requests.Many students tellme that

theypreferthefreestandingversion,becausetheirlegsdon’tfallasleep.Inverted Cleanser Pose rests the back in a gentle backbend. It is called

Viparita Karani in Sanskrit, which is often translated as “reverse process.”Whenthebodyisinanupside-downposition—withthelegsandhipsabovethehead—bloodflowswithgravityfromthefeetdownintotheheart.Theheartcanthenrest,becausebloodisflowingfullyandeasily into thebrain.Gravityalsohelps lymphatic fluids flow into the endocrine glands in the torso, throat, andhead. The gentle backbending action of the posemassages and stimulates thekidneysandadrenals,whichwe’velearnedarecrucialcomponentsoflowerbackhealth.HoldeithervariationofInvertedCleanserPoseforafewminutesatleast,and

hold Restorative Cleanser for five or ten minutes so your body can reap thebenefitsofphysicallyrelaxingandbecomingenergeticallyrestoredandrenewed.Women, during your menstrual cycle, please practice Inverted Cleanser Posewithyourhipsflatonthefloor.

Variation1:ActiveCleanserCome into this variation right after you’ve practiced Reclining Bolster Twist.Fromthetwist,bringyourlegsbacktothecenterand,leavingyourbolsterunderyourhips,liftyourlegs,oneatatime,uptowardtheceiling,asstraightasyoucan(fig.4.15).Checkthatyourabdomenislongandsoftandyourchestisopen.Ifyourhamstringsaretightorifyougettired,bendyourkneesandletyourfeethang toward the floor while your thighs stay upright for a moment. You canadjust the height under your hips until your back is very comfortable. Manystudentsare surprised thata foldedblanket (orevenanotherbolster)on topofthefirstbolstercreatesfreedominthechestandabdomen.

FIG.4.15

FIG.4.16

TocomeoutofActiveCleanser,bendyourkneesoneatatimebackintoyourchest,andplaceyourfeetontheflooroneatatime.Liftyourhipsupandslideyour bolster and/or blankets out.Liewith your back flat on the floor andhugyourkneestoyourchesttogentlymassageyourlowerback.

Variation2:RestorativeCleanserLie on your back with your legs vertically up a wall and a bolster, foldedblanket,orblocknearby.Placeyourhipsandbackthighsasclosetothewallaspossible.Bendyourkneesandpressthesolesofyourfeetintothewall.Liftyourhipsandplaceyourbolster,blanket,orblockhorizontallyunderyourhips.Yourabdomenshouldbehorizontalandyournavel shouldgentlysinkdown towardyourspine(fig.4.16).Youcanadjusttheheightunderyourhips,addingmoreortaking some away until your back is very comfortable. Press your shouldersdown and open your heart to create a slight backbend in your upper chest;maintaintheliftinyourchestasyourelaxyourshoulders.Ifyoucan’trestyourthighsonthewall,placeabolsteruprightbehindthem.Forevenmorerelaxation

in your legs, belt your thighs or shins together and let your legs rest into thepressureofthebelt.To comeout ofRestorativeCleanser, bendyourknees and slowly roll over

ontoonesideofyourbody.Lie flaton the flooranddrawyourknees toyourchesttogentlymassageyourlowerback.

DeepRelaxation:ExperienceYourBody’sSoftness

Rest|ShavasanaVariation3

This resting position facilitates the release of your lower backwhile it is in asupportedposition.It’sagoodchoiceforpracticingdeeprelaxationafteryou’veworkedtostretchandstrengthenyourlowerback.Remembertoaskyourmindtostaypresent,quiet,andfocusedonyour lowerbacksoyounoticehowyouryogapracticehasopened,softened,andstrengthenedit.Liedownonthefloororonablanketwithyourlowerlegsandheelsresting

ontheseatofachair.Chooseachairthatsupportsyourcalvesataheightwhereyourthighsfeelasthoughtheywerepouringeasilyfromthechairintoyourhips.Yourlowerbackshouldbecomfortable(ifitisn’t,tryplacingarolledtowelatanypointunderneath it)and it should feelquietandgentlyelongated.Supportyour neck and head with a rolled, folded blanket so that it, too, is long andcomfortable(fig.4.17).Forasoothingfeelinginyourbellyandlowerback,layafoldedblanketacrossyourabdomenforgentlebutsupportivepressure.Feelyourlegs,hips,andlowerbackdeeplyrelaxing.Breatheintoyourspine.

As you inhale, visualize your spine elongating from your hips to the back ofyourhead,andasyouexhale,letyourbodycompletelyrestandbeheldbytheearth.Letyourneckrestdeeplyintoitssupportandvisualizealltheneck,upperback,andmiddlebackmuscleslettinggo.Nowfocusyourawarenessonwhereyoursacraland lumbarspinesmeet,at

that precious joint between the L5 and S1 vertebrae. Visualize the natural,slightlyupwardcurveofL5andS1.Visualize thediskbetweenL5andS1assoft and spongy, filled with resiliency. As you slowly and mindfully inhale,mentallytravelupthrougheachlumbarvertebrafromL5toL1,visualizingeachdiskwiththesamequalities;soft,spongy,andelastic.Eachtimeyouslowlyandmindfully exhale, visualize all the muscles around your lower back drapingdownandrestingalongthefloor.Letyourlowerbackbreatheandrelax.Observehowyour intentiontopracticeyogafor thehealthandhappinessof

your lower back has made a change there. Perhaps it is giving you less

“feedback,”whichmeansit’smorecomfortablebecauseyouhavemassagedandtonedyourmuscles, allowingbloodand spinal fluid to flowsmoothly throughyourspine.Inaholisticview,yourpracticehasalsohadaneffectonthekidneysand adrenals, affording them the room they need to physically function, and,energetically, to modulate the fight-or-flight response in balance with therelaxationresponse.VisualizepranaflowingaroundyourlowerbackthroughtheIdaandPingala, the leftand rightenergychannelsalongyourspine.VisualizehowtheenergyoftheIdaandPingalanadismeetatyourManipurachakra,rightbehind your navel, and how prana flows all around your navel, through yourabdomen, and back into your lower back. Feel your lower backmassaged byyogaposes,nourishedbytheflowofenergy,andrestinginbalance.

FIG.4.17

GrowandProgress

Marichi’sSeatedTwist

Stretch|MarichyasanaI

Thisisasoothingtwistthatprovidesastablepositionforyoursacrumwhileitstretches all the lower back myofascia and massages your kidneys and youradrenal glands. Practice the final stage only when your lower back iscomfortablewithspinaltwists.Sitonthefloorwithyourlegsstraightinfrontofyou.Ifthisisdifficult,siton

a folded blanket. Bend your right knee and place your right foot on the floorinsideyourleftthigh,butnotquitetouchingit.Yourfootshouldbeinlinewithyour right sit bone.Be sure your right and left buttocks are equally groundedinto theearthoryourblanket.Leanback,placebothhandsbehindyouon thefloor, and arch your back up toward the ceiling as you take a big, deepinhalation.Lift your chest any amount possible. Imagine your chest as a beautiful

fountainofenergyandlight.Now,maintainingtheliftingfeelingthroughyourchest,bringyour spineback toanuprightposition.Withyournext inhalation,liftyourrightarmup.Deeplyexhalewhileyouturntoyourleftandbringyourrightarmtotheinsideofyourrightleg.Yourrightinnerlegshouldgentlypressagainstyour rightarm inorder tokeepyour right thighandshin inanuprightposition.Foldyour right armatyourelbowand raiseyourhand soyourpalmfacesoutward.Keepyourlefthandonthefloorbehindyou(fig.4.18).

WHOWASMARICHI?

In Indian mythology, Marichi was a son of Brahma, the creator of the universe. As such,Marichiholdsaspecialplaceasasageandseerwho inheritedsomeof theresponsibilityofuniversal creation from his father. His namemeans “ray of light,” and aptly so; hewas thegrandfatherofSurya,theSunGod.Asyoupracticethispose,visualizetheflowofyourbreathasMarichi’s light lifting throughyourbody, illuminating thepathalongyourwellness journeyandcreatingnewpatternsofmindfulmovementsandhealthypostureinyourbody.14

Witheachinhalation,elongateyourspineupward,fromthebaseofyourhipsto the crown of your head. Energetically, you can encourage the lift of yourtrunkandfeelgreatsupportforyourspinebycomingintoRootLock,orMulaBandha.As you inhale, feel energy lifting through your trunk and broadeningyourupperchest.Witheachexhalation,deepenthetwistbyturningyourtrunkfarthertotheleft.Gomindfullyandslowly,feelinghowthetwistspeakstoyourspine.Usetheconnectionbetweenyourleftarmandrightthightohelpturnyourtorsomore.Finally,turnyourheadtotheleftandgazeoveryourleftshoulder.Ifyourspineishappy,trymovingintothefinalstageofthepose:Exhaling,

wrap your right arm around your right shin, reach your left arm behind yourback,andclaspyourhandstogether.Ifyoucan’tquiteconnectyourhands,holdabeltbetweenyourhands.Remembertobreathefullyinthisdeeptwist.There are many benefits to seated twists. They are helpful in releasing

tightness in the spinal muscles and lengthening the entire spine, helping thevertebraetoshiftintoproperalignment.Theycreategentletractioninthespine,

especially the lower back. In the case of disk injuries, the traction can createheightattheintervertebralspaces,whichbringselasticityintothedisksandcanhelprelievepain.Finally,twistsmassagetheinnerorgansandhelptheendocrinesystemtocomeintobalance.Youcanseewhythisposeisagreatwaytoexpandyouryogapracticeforlowerbackhealth!

FIG.4.18

Aword of caution is appropriate for thosewith a herniated disk condition,though.ApproachMarichi’sSeatedTwistslowly,movingjusta littleata timeinto the pose. Listen to the feedback in your lower back and be sure it’scomfortablebeforeyouprogressintoadeeptwist.

RevolvedWide-LeggedSeatedPose

Stretch|ParivrttaUpavishtaKonasana

Sitagain,withyourhipsonthefloorandyourlegsstraightforward.Nowtakeyourlegsouttothesidessoyourfeetareaboutfourfeetapart.YouarenowinWide-LeggedSeatedPose.Takeaminute todoaself-assessmentofyourhipsandspine.Placeonehandonthebackofyourhipsandtheotheronyourlowerabdomen.Bringyourhipsintoneutralposition.Bothfrontandbackhipsshouldbe lifting upright, with a slight inward curvature of your lumbar spine. Yourabdominalwallshouldbeactiveandengagedtohelpsupportyourlowerback.If

thisisn’thowyourbodyfeels,placeafoldedblanketunderyourhips;thiswillhelpyoutositupright.Placeyourhandslightlyonthefloorbehindyou,andliftyour trunk up toward the ceiling while you simultaneously press your thighsdownintotheearth.Withaninhalation,walkyourrighthandovertotheinsideofyourrightknee,

andasyouexhale,stretchtherightsideofyourtorsotowardyourrightleg.Holdyourrightbigtoewithyourrighthand.Yourrightarmshouldtouchyourinnerrightleg.Ifyoucan’treachyourfoot,wrapabeltaroundyourfootandholdthebelt.Youcanalsobendyourrightkneetoeasetightnessinyourrightadductor(innerthigh)andhamstringmuscles.Placeyourlefthandonyourleftthighandwithanexhalation,turnyourtorso

up toward the ceiling.Your torso, shoulders, and head should be in linewithyourrightleg.Gazetoyourleft;asyouturnyourtorsoupwardandifyourneckisagreeable,turnyourheadandlooktowardthesky.

FIG.4.19

Haveadialoguewithyour lowerbackbeforeyouproceed to the finalpose.Askithowit’sfeelingandlistencarefully—itwilltellyoueverythingyouneedto know. As your lower back releases into the stretch, move with yourexhalations, drawing your trunk closer to your right leg and deepening thestretchbyturningmoreandmore.Finally,liftyourleftarmupandreachitoveryourleftear.Ifyourlowerback

isvery flexible, holdyour right footwithyour left hand (fig. 4.19).Feelyourhipsandlegswellgrounded,andenjoythefeelingofyourspinebecominglightandopen.Thisposestretchesandtonesthequadratuslumborummuscles,aswellasthe

erectorspinaegroupandthelatissimusdorsimuscles,whichareoftenindicated

in lowerbackpain.Stretchingawayfromthesideofyourbackthatfeels tightandpainfulcanbringsignificantrelief.Ifyouhaveanactiveandpainfullowerbackorsacralinjury,goonlyasfarasyourbodyisquitecomfortable.Comeoutoftheposewithadeepinhalation,thenrepeatittotheotherside.

BalancedWarriorPose

StretchandStrengthen|VirabhadrasanaIII

Now that you’ve stretched and toned your lower back, you’re ready to tryBalancedWarriorPose,alsoknownas“Warrior III.”Thispose ischallenging,requiring flexibility in your hamstrings, hips, chest, and shoulders, so we’llbeginbypracticingHalfBalancedWarriorPose,whereyou’ll strengthenyourlowerbackasyouworkonfindingyourbalanceononeleg.BalancedWarriorisastrongpose,andyoucanuseOceanBreathtohelpsupportyourselfandkeepyour energy concentrated and even. Once you do, you’ll find a sense ofempowermentandinnerstrength;yourinnerwarriorwillbeawakened!

Step1:HalfBalancedWarriorPoseStand inMountainPosewith your feet grounded, and sense the energy of theearth lifting up from the soles of your feet to the crown of your head. Feelyourselftallandstrong.Exhaling,comeintoStandingForwardBendPose.Liftyour head and shoulders up and look forward, making your trunk as long aspossible. Ifyourhandsdon’t reach the floor,place themonblocks.Shiftyourweightontoyourrightfootandwithanexhalation,liftyourleftlegstraightbackandupuntilitisparalleltothefloor(fig.4.20).Stretchyourleftlegstronglyandmake your body as long as possible from your left foot to the crown of yourhead.Takeamoment togaugehowmuchsupport isappropriate foryourbody. If

your hamstrings feel uncomfortably stretched or if you can’t straighten yourrightknee,placeyourhandsonachairinsteadofonblocks.Holdtheposeforten seconds, and bring your left foot back down to the floor. Come out ofStandingForwardBendandtakeabreak,thenrepeattheposeliftingyourrightlegup.

Step2:FullBalancedWarriorPoseStand inMountain Pose and shift your weight onto your right foot.With aninhalationliftyourarmsoveryourhead,palmsfacingeachother.YouarenowinUpwardHandPose.Onanexhalation,bend forward fromyourhips.Reachyour trunk and arms strongly forward asyoubring themhalfwaydown to thefloor.At the same time thatyour trunk isdescending, liftyour left legupandbackthewayyoudidinHalfBalancedWarriorPose.Your trunk, arms, and left leg should be a straight, powerful line,

perpendiculartoyourgroundedrightleg.Besureyourheadisalignedwithyourspine—yourears shouldbe in linewithyourarms.Gazeat the flooruntilyoufeelbalanced,thenlookforward(fig.4.21).

FIG.4.20

FIG.4.21

Keepyourrightlegstrong,andbalanceonyourrightfootforafewbreaths.Hold the pose for ten to fifteen seconds if possible.Stretchyour left legbackwhileyourspinestretchesforward,allthewaythroughthecrownofyourheadand the tipsofyour fingers.Lift your abdominalwall slightlyup towardyourspinetoengageyourabdominalcoreandbalancetheposefromyourcenter.To

comeout of thepose, simply retraceyour steps, bringingyour left foot to thefloorasyourtrunkandarmsliftup,comingbackintoUpwardHandPose.Takeacoupleofbreaths, armsstill raised,and repeatBalancedWarriorPose to theoppositeside.

Variation:ProudWarriorFlowOnce you feel comfortable moving into and out of Balanced Warrior fromUpward Hand Pose, you can challenge yourself to come into it from ProudWarriorPose.ComeintoProudWarriorwithyourrightlegforwardandyourleftlegback.

On an exhalation, fold forward, bringing your trunk and arms parallel to thefloor. Lengthen your trunk forward any amount possible. On your nextinhalationstepyourleftfoottowardyourrightfootandliftyourleftlegupandbackuntilitisparalleltothefloor.Straightenyourrightlegasyouliftyourleftleg.HoldBalancedWarrior for ten to fifteen seconds, focusing yourmind onfindingitsbalance,strength,andinnerpoise.Tocomeoutofthisvariation,firstcomebackintoProudWarrior:Bendyour

rightknee, reachyour left legbackandplaceyour left footon the floorwhileyou lift your trunk and arms back up. Inhale as you straighten your right leg.Turnyourfeetsotheyareparalleltoeachotherandthenrepeattheposetoyourleft.

CobraPoseFlow

Strengthen|BhujangasanaVariations

Before you practice Cobra Pose, take a moment to review “Tips for HealthyBackbends”andmakesureyourlowerbackiscomfortablepracticingSupportedCobraPose.Whenitis,you’rereadytomoveintofullCobraPose.Theintentionof Cobra Pose is to strengthen the musculature of your lower back withoutcausingyourspinalmusclestocontracttoomuch,whichwouldputyouatriskformuscle spasmsand injury.Be sure tomindfullyobserveyourbodyasyoupracticeeachstep,andonlyproceedasfarasyourbodysaysit’sreadytogo.

Step1:SphinxPoseLiedownonyourfrontbody,restingyourheadeitheronyourforeheadorchin,whicheverismostcomfortableforyourheadandneck.Placeyourhandsonthefloor forwardofyour shoulders, anddrawyourarmsnext to the sidesofyourbody,withyourforearmsonthefloorandyourelbowsbyyourribs.Spreadyourfingers and ground your palms. Slowly lift your head and shoulders upwhileyour hips and legs press firmly down into the ground. Engage your buttocks.Roll your shoulders back and draw them away from your ears, so yourcollarbones are high and your heart is open and broad. Look forward andelongatethebackofyourhead.Drawyourchestawayfromyourwaistasyouliftitup,creatinglengthandtractionalongyourspine(fig.4.22).Holdfortentofifteen secondswhile you listen to the feedback fromyour lower back.Comedownandrest.Ifyourlowerbackiscomfortable,proceedtoCobra-in-the-GrassPose.Otherwise,repeatSphinxPose.

Step2:Cobra-in-the-GrassPoseNowyou’llbegin the transition intoFullCobra.Start inSphinxPose,but thistimeplaceyourhandsbyyourshouldersandliftyourforearmsandelbowsoffthe floor.Keeping your elbows bent, gently draw the right side of your torsoforward, then the left side. Slide from left to right, creating a gentle swaying,slightly twisting action from side to side, elongating your spine forward andlifting it upward little by little (fig. 4.23). Visualize a snake in the grass. Ifyou’veeverwatchedasnakemovethroughgrass,youknowhowintuitiveandZen-likeitsmovementsare—itsmoothlyglidesaroundobstacles,liftingitsheadtoseewhat’sahead,thensinkingitbackdownasitproceedswithdeterminationand stealth. Bring that same strong, focused intention to your practice of this

pose.

FIG.4.22

FIG.4.23

Step3:FullCobraPoseAfter your curvy grass-travelingCobra haswarmed your lower backmuscles,you’re ready for the full pose. Start as you did in step 2, and, pressing yourhandsdown,liftyourtrunkandslowlystraightenyourarms,usingthemtoliftyourspineintomoreandmoreofabackbend.Practicealltheactionsofstep1andengageyourabdominalcoremuscles,tomakesureyouaresupportingyourlowerback.Stretchyourarmsonlyas straightasyour lowerbackcomfortablyallows—

it’s absolutely fine to keep your elbows bent so your back can benefit from ahealthy,butnotoverdone, stretch (fig.4.24).Your lowerbackmuscles shouldfeelengagedbutnotcompressedorgripping.Yourlegsandfrontgroinsshould

remainwell groundedon the floor. If it’s comfortable inyourneck, takeyourheadback,butkeepyourgazesoftandfocusedinward.Andifyourlowerbackgivesyoufullpermission,straightenyourarmsfullyandcomeintothestrongestversionofthepose.Visualize each spinal vertebra, from S1 all the way through your lower,

middle,andupperback, liftingupandcomingintoagentle,evenbackarch,aluminousstrandofpearlsconnectedandenergizedbytheflowofpranathroughtheSushumna,thecentralenergychannelofyourspine.To come out of Cobra Pose, slowly bring your spine down to the ground,

vertebra by vertebra. Place your forearms parallel to the top of yourmat andbrieflyrestyourforeheadonyourhands.Thenplaceyour lefthandflaton thefloor, roll over onto the right side of your body, and come up to a seatedposition.After a strong backbend such asCobra Pose it feels great to releaseyour lower back, first by lengthening it, then by resting it in a completelysupported position. I recommend that you practice Forward-Bending Hero’sPose, for a few moments to stretch your spine, and then come intoDecompressingStandingForwardBend,placinga rolledblanketbetweenyourthighsandabdomen.Breathedeeplyintoyourlowerback,feelingitrestintotheblanketsupport—softening,releasing,undoing.

FIG.4.24

Head-to-KneePose

Stretch|JanuShirshasana

Sit on yourmatwith your legs straight forward, and have a belt handy.Bendyourleftkneeandbringyourleftfoottorestalongyourinnerupperrightthigh.Be sure you are sitting squarely on your sit bones. Place your hands on yourlowerbackandfeelthatyourhipsandlowerbackareliftingupandyouareinneutralhipposition.Liftyourarmsandtrunkup,asifcomingintoUpwardHandPose,thenfoldforwardatyourhipsandholdyourrightfootwithyourhands.Ifyoucan’treachyourfootorifyourlowerbackisuncomfortable,holdyourfootwith a belt (fig. 4.25). Keep your trunk upright and breathe deeply for a fewmoments.Turnyourtrunktoalignyourspinewithyourright leg.Exhaling,foldmore

deeply from your hips and reach forward through your trunk (fig. 4.26).Forward is the important direction of movement, so that your whole trunkelongates,ratherthanoverroundsinyourlowerormiddleback.A forward bend should be a comfortable stretch for your lower back; it

requires length all along the back body, fromyour calf, into your hamstrings,through your hips, and all along your spine. If there’s discomfort anywherealongthebackofyourbody,keepyourtrunkliftingupward;youcanalsokeepyourrightkneebent.Asyourhamstrings,hips,andspinalmuscleslengthenovertime, you’ll be able to stretch your spine forward and straighten your leg,moving more deeply into the wonderful feeling of quiet repose that forwardbendsoffer.

FIG.4.25

FIG.4.26

TIPSFORCOMFORTABLESEATEDFORWARDBENDS

Seatedforwardbendsaskyoutocombinetwoimportantaspectsofyogapractice—abalancedseatedpositionandadeepforwardbend.Herearesomewaystoeasetheseposesandanyotherseatedforwardbendsyoumightpractice.

•Tipforsitting:IfyourhipsroundbackandcannotstayinneutralpositionwhenyousitinStaffPose,situponafoldedblanket.

•Tipforbending:Ifyourhamstringsandhipsaretight,orifyourbackisoverrounding,bendthekneeofyourstraightleg(s)—you’llfeelwhatit’sliketodisengageyourhamstringsandcomeintoacomfortableforwardbend.Or,holdthefootofyourstraightlegwithabeltandkeepyourtrunkliftinguprightinsteadofbendingforward.

Stayintheposeforfifteentotwentyseconds,usingtheebbandflowofyourbreath to reach your trunk farther toward your foot as you inhale, and gentlyreleasing itdowntowardyourright thighasyouexhale.Finally,gazedownatyour thigh while you maintain a comfortable position for your neck. Whenyou’rereadytocomeout,liftyourtrunkhalfwayup,stretchyourarmsandtrunkback up to a seated Upward Hand Pose, and then release your arms down.Changelegsandrepeatwithyourrightlegbent.

SeatedForwardBendPose

Stretch|Paschimottanasana

Sit inStaff Pose and check that you are in neutral hip position. If your lowerbackisroundingorcollapsingback,sitonafoldedblanket.Haveabeltnearby.Inhaling, reach your arms and trunk up and with a deep exhalation, reachforward,justasyoudidinHead-to-KneePose,andholdyourfeet(fig.4.27).Ifyoucan’treach,holdyourfeetwithabelt.Also,asinHead-to-KneePose,youcanbendyourkneestolearnhowtofoldforwardwithyourtrunklong.Inhaling, lift your trunk slightly and look forward. Exhaling, move more

deeplyintoaforwardbendasyourhamstrings,hips,andspinalmusclesrelease.Asyougazetowardyourlegs,don’tletyourheadorneckbe“pushy”;bythatImeandon’tletthemtrytopushyourtrunkintothepose.Repeatthisprocessofmindfullymovingforafewbreaths,eachbreathofferinganopportunityforyourphysicalbodytoreleaseintotheposeandforyourmindandemotionstocomeintoaplaceofquietandrepose.Stay in the pose for fifteen to twenty seconds, or longer if you are

comfortable.Whenyouarereadytocomeout,lookforwardandliftyourspinehalfwayup,thenreachyourtrunkandarmsupwardintoaseatedUpwardHandPosebeforeyoureleasethemtothefloor.Beforeyourestinawell-earnedChild’sPose,checkinwithyourlowerback.

If it feels tired fromforwardbending, liedownonyourbackandcome intoaverygentleBridgePose for ten secondsor so to returnyour lowerback to itsnaturalalignment,thenhugyourkneesintoyourchest.

FIG.4.27

Child’sPoseandDeepRelaxation

Rest|BalasanaandShavasanaVariation3

Child’sPoseisagreat“go-to”poseattheendofanypractice,especiallywhenyou’veworked hard to strengthen, lengthen, and tone your back.And you’vedonejustthat!RestnowinChild’sPoseforafewmomentstocompletelyrelaxyour lower back.Visualize your lumbar spine once again as a luminous pearlnecklace, now in a gentle upward curve supported by the flow of breath intoyourabdomenandlowerback.Visualizeeachendofyourlumbarspinegentlyfloatingdown intoasubtleupside-downU,oneendmeetingyoursacral spineandtheothermeetingyourthoracicspine.Witheachinhalation,visualizeyourbreathasthenecklace’sthreads,gentlyelongatingandspreadingthepearlsapartfromeachother,andenjoyafeelingofspaciousness inyour lowerback.Witheach exhalation, let the threads of the necklace soften and relax, releasing thepearlsdownsoyoucanrestinthesupportoftonedmusclesandtheflowofvitalprana.YoumaywishtocontinuetorestintheShavasanawepracticedearlier.

5

YOURABDOMINALCORE

HOWOFTENDOYOUthinkaboutyourmidsection?Yourtummy?Yourgut?Your“six-pack”? Your “twelve-pack”? I’m going to guess you spend a few hourseachdayfocusedonitwithoutevenrealizingit.Ifyouareconsciousofyourbodyimage,youprobablythinkaboutyourbelly

firstthinginthemorningandlastthingatnight—lookingatit,judgingit,lettingitsetyourmood,andchoosingyourclothesforthedaybasedonhowflat,round,small, or big you think it is. Like with your lower back, you may also haveinvestedinproductsmarketedasquickfixesforyourabs.Your stomach is a highly communicativeplace in yourbody, in addition to

beingthesourceofbody-imageinsecurityorpride.Itpromptsyoutositdowntoeatwhenyouarehungry.Itmakesitselfheardafteryoueataswell,eitherwithpleasurewhenitfeelsfullorwithregretwhenyou’veeatentoomuch.Ifyouarestressed out or tend toward anxiety, youmay be hearing your stomach’s callmore—orless—oftenthanusual,oryoumayfindyourselfaddressingstomachacidissuesanhouraftereverymeal.Let’s face it—we are a stomach-obsessed culture, judging ourselves and

othersbasedonwhetherwecanpinchmorethananinchorhavesix-packabs.Regardlessofwhereonthatspectrumyoufall,it’slikelyyouhaveacomplicatedrelationshipwithyourmidsection.The ancient yogis and other ancient cultures, though, understood the

tremendouspowerthatresidesintheabdomen.Theycelebrateditasasourceofcreation, sensuality, and self-sustainingheat andenergy fromwhichwepowerourselvesthroughoutourlives.You’ll be happy to know that especiallywhen seen through the yogic lens,

youdon’tneedsix-packabstohaveexcellentabdominaltonethatsupportsandempowers the rest of your body. (Incidentally, on the topic of six-pack abs—thoughpopular,thepracticeof“abcrunches”isnotafavoritewithmebecausecrunches can irritate a sensitive lowerbackandovertightenpsoasmuscles.Sothere’snoneedtoworry—wewon’tbedoinganycrunchesinthisbook.)Thetitleofthischapteris“YourAbdominalCore,”andIwantyoutotakea

moment to contemplate the notion of “core” beforewe dive in. Everything in

yourbody,remember,isconnected.Ourworksofarhaspaintedapictureofthelayers of wellness we’re pursuing with our yoga practice: whole health startswithbackhealth;backhealthstartswithsacralhealth;sacralhealthrequireshipandlumbarhealth.Nowwecometothe“core”fromwhichallthoseotherareasdrawtheirstrength—orrecruittheirweakness.The core of an apple or pear contains its seeds, its hope for a healthy,

“fruitful” future. So too is your abdominal core your innermost wellspring ofstrength,support,andwellness.Let’sexploreittogether.

THROUGHWESTERNEYES:THEPHYSICALVIEW

Yourabdominalcavity is the largestcavity inyourbody.It includes theentirearea from your pelvic floormuscles up to your diaphragm, encompassing thefront, sides, and back of your middle body. It contains most of your internalorgans, including the liver, spleen, pancreas, gall bladder, stomach, andintestines. Your abdomen isn’t a mover or a shaker (well, sometimes it doesshake...)thewayyourarms,legs,andspineare,butitaffectsandisaffectedbyhowyouengagetherestofyourbodywithmovementsandposturealike.Atoned and engaged abdominal core has plenty of room to hold your internalorgans without compressing or stressing them. Very importantly for ourpurposes, a healthy abdominal core will also contribute to the stability andfluidityofyourlowerback.Yourabdominalwallconsistsoffourlayersofmuscles:therectusabdominis,

orthelargemusclesthatrunupthefrontoftheabdomen;andthethreelayersofflatmuscles thatwraparound theabdomen.These“wrapping”musclesare theexternal obliques, internal obliques, and transversus abdominismuscles.Moreoneachofthoseinamoment.Together,theabdominalmusclesactlikeflexible,wovenlayersofmeshthat

supportyourabdominalorgansandlowerback.Theyrotateyourtorso,helpyoubendforwardandtothesides,andthentheyhelpyoucomebacktoanuprightposition.Tonedabdominalmuscleshelpprotectyourlumbardisksbysupportingandstabilizingthemovementsofyourspine.Theyalsohelpyoubreathe,ifyouimagine a healthy breath as a three-dimensional action in which the rib cageexpands forward, backward, and to the sides while the diaphragm rises andlowersintotheabdominalcavity.1The term abdominal core is now commonplace in the yoga world, not to

mention in the fitness and athletic industries. Each discipline has its owninterpretation of what makes up your “core.” Sometimes just the innermostlayersofabdominalandbackmusclesareincluded.Otherdefinitionsincludethe

deephipmuscles,andotherdefinitionsgofurthertoincludetheshoulders,hips,and legs. Since ourmain intention is to create a healthy lower back, wewillfocusontoningandbalancingthemusculaturethatdirectlyaffectsthesacralandlumbarspines.Sowhen I talkabout the“abdominalcore,” I’m includingyourabdominalsasdescribedabove,plusyourpsoasmuscles,whichyouexploredinchapters 2 and 3, and the muscles of the lower back, which you explored inchapter 4. These three areas are intricately connected—if the abdominals areweak and the psoasmuscles are short, tight, or stronger than the abdominals,yourlumbarspinewillbepulledforward,strainingthelowerbackandcreatingalordosis(excessinwardcurvatureofthelumbarspine).Thelordosisinturnwilltip your back hip bones forward, causing your lumbarmuscles to shorten andtightenup,limitingyourlowerback’srangeofmotion.Toavoidthisdysfunction,thischapterfocusesontoningandbalancingyour

abdominalmuscles so your abdominals, psoas, and lower backmuscles worktogetherwithtoneandbalance.Thenyourabdominalcorecansupportyouandprovideyouwith themobility and flexibilityyouneed tomove througheverydaywitheaseandcomfort.

AnatomyLesson:YourAbdominalMusclesAsyoucontinueonyourjourneytowardahealthylowerback,it’sworthtakingthetimetounderstandthebasicsofyourabdominalmusclesandhowtheyhelpyouinyourdailylife(illustration16).Let’s start with the rectus abdominis, the outermost layer and the most

prominent abdominalmuscles. Thesemuscles originate at the pubic bone andrunalongbothsidesofthelineaalba,theflatbandofconnectivetissuethatrunsalong the center of your abdomen from your pubic bone to your breastbone.Thesearethemusclesthatarecommonlycalledthe“six-pack”becausetheyaresegmented into sections that become visible when the muscles are highlydeveloped.Therectusabdominishelpthespineandtorsobendforward,andtheystabilizeyourhipswhenyouwalk.Alongwithyourpsoas,theyalsocontrolthetiltofyourpelvicgirdle,whichisonereasonthesemusclesaresoimportantforyourhealthylowerback.

Illustration16.TheMusclesoftheAbdominalCore

Next let’s talk about the obliques. You have two sets of these importantmuscles.Theexternalobliquesarethelarge,broadmusclesthatrundiagonallydownand in frombetweenyour upper andmiddle ribs to the rimof your hipbonesandthebottomofyourlineaalba.Theinternalobliqueslieunderneaththeexternal obliques. They begin in themyofascia of the lower back and run uptowardthemidlineofyourbody,totheupperribsandthetopofyourlineaalba.Theobliques’primaryfunctionisintherotationandsidebendingofyourtrunk.Tonedinternalandexternalobliquemusclessupport the lumbarspineduringatwist, especially in that important spot between L5 and S1 where the disk isthicker and carries theweight and energy of a lot ofmovement.As I’ve saidbefore, strong, healthy obliquesmaintain healthy pressure on the curve of thelowerback,whichhelps to counteract any tendencyof the lumbar spine togointolordosis.Thedeepestlayerofmusclesisthetransversusabdominis.Thissetofmuscles

wrapshorizontallyallthewayaroundyourabdomen,startingatthelumbarandthoracicmyofascia,passingoverthelowerribsandiliaccrest,andattachingtothe linea alba and pubic bone in front. The transversus abdominis are oftenoverlooked in conversations about your abdominal core because they aren’tinvolvedinthemovementofyourtorso.Buttheyarecruciallyimportanttoyourjourney intowellness,as theyact likeabelt thatsupports thecontentsofyour

abdominalcavity.

TheBrain-GutConnection:TheVagusNerveLet’s step back from muscles for a moment and discuss how your nervoussystem works in your abdominal core. One might call this the “brain-gutconnection.”Themostimportantchannelofcommunicationbetweenyourbrainand the internal organs, including those in your abdominal core, is the vagusnerve.Not tobeindelicate,but ifyouhaveevergottenastomachbugandfeltyour heart pounding, sweat pouring, and mind racing—even to the point ofpassingout—youareintimatelyfamiliarwithhowpowerful thevagusnerveiswhenit’s“upset.”Atitsbest,though,thevagusnerveisanimportantpathwayof relaxation and calm in your body.Yoga practice has a direct effect on thevagusnerve,sounderstandingitisvaluableaswebegintoworkonyourcore.The vagus nerve begins at the base of your brain and runs through your

thoracicandabdominalcavities. Itconnects toandexertscontrolovermostofyourinternalorgans.Inadditiontoconveyingelectricalimpulsestoyourinternalorgans,itcommunicatesinformationabouttheconditionofyourorganstoyourcentral nervous system. You may remember when I talked about theparasympatheticnervoussystem(PNS)backinchapter1.Aspartofitsroleasaliaisonbetweenyourbrainandorgans,thevagusnervecontrolsparasympatheticstimulationofyourheart,whichcanleadtoareductioninheartrateandbloodpressureandcreatesarelaxationresponsethroughoutyourbody.2Becauseyourvagusnerveissodirectlyconnectedtoyourabdominalorgans,

includingthestomach,kidneys, intestines,andliver,andbecauseyogadirectlystimulatesthevagusnerve,yourabdominalareaisaffectedbyeveryyogaposeIcanthinkof.Standingposesandbackbendsstretchandelongateyourabdominalorgans; forward bends, twists, and abdominal poses massage them, andinversionsrelaxgravitationalforcesonthem.Asyourorgansarestimulatedbyyogaposes,soisyourvagusnerveandyourparasympatheticnervoussystem.3Your nervous system’s relationship with your core body is also directly

affected by pranayama, yogic breath practice. Three-Part Breath brings deepinhalationsintoyourpelvis,abdomen,andchesttoreleasemuscletightness,anditencouragesthevagusnervetosendyourheartrelaxingmessagesthroughyourlong, deep exhalations. In Ocean Breath, slow, elongated inhalations andexhalationsenhancePNSactivityandincreaseindicatorsofhealthyvagusnervefunction.4 When you make your exhalations longer than your inhalations inOceanBreath,youdirectlystimulatethePNSandelicittherelaxationresponse.5

Theendresultofpranayamapracticeisthatyourheartrateslows,yourbloodpressuredrops,andyoucanmoveintoastateofphysicalandmentalcalmnessthatcanhelpyoucopewith,amongotherthings,lowerbackpain.6Butthisdeepsense of relaxation doesn’t end on your yoga mat. Remember that you carrysome of the calming effects of your practice into your daily life. With arelaxationresponseinyourbackpocket,youcanbemorepresenttoallthatgoeson in your life—especially challenging situations—and face them with aresiliencythathelpsyoumaintaincalm,balance,andequanimity.In this chapter you’ll practice yoga poses that tone your abdominal wall,

massageyourinternalorgans,andstimulatetheparasympatheticnervoussystemthrough thevagusnerve.By theendof thechapter,yourabdomenshould feelaliveandtoned,andIhopeyourmindwillfeelcalmandrelaxed!

THROUGHEASTERNEYES:THEENERGETICVIEW

Haveyoueverheardofayogicontemplatinghisnavel?Youmayhaveheardthephrase as the punch line of a joke, but the practice actually has legitimatespiritual roots. I’ve talked about the third chakra—Manipura—whichencompassestheareabetweenyournavelandyourdiaphragm,asitaffectsbothyoursacralandlumbarspines,soyouknowit’saplaceofpersonalpowerandhome to the “fire in the belly” that fuels the digestive system and burns upenergeticimpurities.Nottoconfuseyou,butthereisactuallyasecondnameforthe Manipura chakra—the Nabhi chakra, which translates from Sanskrit as“navelwheel.”Inyogicphilosophy, theNabhi chakra is consideredoneof themost sacred

places in the body—even among all the revered chakras. It is the place fromwhichmanyof the72,000nadis,or riversofenergy,originateandbranchout,supplyingenergytoyourentirebody.TheYogaSutrasofPatanjalitellusthatayogiwhomeditatesontheNabhichakra“candevelopintimateknowledge . . .andcanunderstandeverythingabouttheinnerworkingsofthebody.”7Nowdoyouseeanewreasonto“contemplateyournavel”?Granted, the claims found in the ancient yogic texts often sound farfetched

and out of syncwith our present-day lives—some such texts state that if youpracticeacertainyogapose,youwillbefreefromalldiseasesandcansafelyeatpoison!Such claims arenot, of course, tobe taken literally.Butwhen I think“outside the text,” I become quite curious about what the ancient yogisdiscoveredintheirpractices,andIwanttoknowaboutmybodywhattheyknewabouttheirs.Practicingyogawithmindfulnesson theNabhichakra, thenavelwheel,can

especiallyhelpyougainthistypeofinsight.Youmaycometounderstandwhyyoustandacertainway,whyyouhabituallycollapsehereorprotectthere,whereyou carry stress and tension—and most importantly, how you can undounhealthyposturesandhabits.Solet’scontemplateournavels.Haveyoueverhadwhatyou’ddescribeasa

“knot”inyourstomach,whenyouwerenervousorangryperhaps?Accordingtoyoga philosophy this feeling is called a granthi, which translates as “knot orhardening.”Another translation I like is that agranthi is a “complaint.”Whenyou experience a granthi, your body is talking to you, complaining thatsomethingisstuck!It’syour job tohelp itbecomeunstuckso thatyourprana,life force, flows freely through the Sushumna energy channel and rises uptowardthecrownofyourhead.Oneofthemostcommongranthis,theBrahmagranthi,liesdirectlyinsidethe

navel region. This is no coincidence—in Hindu theology, Brahma is themanifestationofuniversalenergyandthecreatorofthecosmos.Similarly,yournavelisthesourceofcreationinyourphysicalbodybecauseitwasyourlifeline—throughtheumbilicalcord—whenyouwereinyourmother’swomb.Your abdominal area is home to a number ofAyurvedicmarma points, the

energeticpointsthatsitalongyournadis.Adiagramofthesepointswouldlooksomewhat like a constellation. There’s one at the center of your navel,appropriatelycalledtheNabhipoint,andfourmorepointsthatradiatediagonallyoutward from there.According toAyurvedic science, stimulationof theNabhipointskindlesyourinnerfire(agniinSanskrit),regulatesallthefunctionsoftheabdominal organs, relieves abdominal pain, and stimulates digestion andelimination.8 This might sound familiar, and it should, because the profoundwork of the abdominal marma points is similar to the influence of the vagusnervewediscussedearlierinthischapter.TocompleteourEasternviewoftheabdominalcore,let’srevisittheconcept

ofagni.According to theAyurvedic tradition,agni is the fireofdigestionandmetabolismthatexistsineverycell,everynadi,andeveryinternalorganinyourbody.Itregulatesbodytemperature,aidsindigestionandtheabsorptionoffood,andtransformsfoodintoenergy.9Yogapracticeaimstoawakenandbalancetheintensityofagnisoyourmetabolismanddigestionbecomeevenandstable.AgnimainlyresidesatthelowerendoftheSushumnaenergychannel.Butit

alsocombineswiththeenergyoftheabdominalarea,whereit’scalledJatharaagni(stomachfire),andrisesupthroughthewholeSushumna.Asitmovesuptoward thecrownof thehead,your fieryagniburnsupenergetic impuritiesasyou inhale and releases them as you exhale, cleansing and purifying your

energeticbodyandbringingbothyourbodyandmindtoaplaceofclarity.

UNITINGEASTANDWEST:THEHOLISTICVIEW

Nowwe’ll turntoaconceptfromtheYogaSutrasofPatanjali tohelpyouseeyourabdominalcoreasapowerfulmeetingplaceofyourphysicalandenergeticbodies. Yoga Sutra 2.1 discusses the concept of tapas—“austerity” or“purification” in Sanskrit—as one of the main components of what the textrefers to as “the yoga of action.”10 TheSanskritword tapas also translates as“heat,burning,thatwhichburnsallimpurities,self-discipline.”11Sincewe’vealreadydiscussedtheheatofagni,youcanprobablyquicklysee

thatthere’snobetterplaceinthebodytopursuetapasthantheabdominalcore.In this chapter, you will notice more meditative practices than in previouschapters. That’s because in addition to physical poses that will tone andstrengthen your abdominal core, we’re after the heat, the profound focus anddiscipline, that will keep you strong in your innermost core as well as yourphysicalmidsection.Inshort,we’reaftertapas.Inthecontextofyogapractice,tapasisthemotivationthatgetsyouontoyour

matandkeepsyoutheredespitetheunrelentingtugofiPadsandtextmessages.It’stheinspirationthatledyoutotakeyourfirststepstowardwellness.It’sthereasonyouopenedthisbook.Tapasgeneratesinnerheatandtheself-disciplineto allow yourself—both your body and your mind—to become refined. Yourmindquietsandyoucanaccessyourinnerself,thepartofyourselfthatislargerthanwhoyouthinkyouare.Youcanaccess,ifImay,yourverycore.Practiceyour yoga with this kind of focused attention on your inner self, and yourexperiencewillbecomedeepandrich,alivingmeditationonthepathtoonenessandwellness.Isaidearlierinthischapterthatwearen’tchasingasix-packabdominalarea,

chiseledbycountless crunchesand sit-ups. Imeant it!Asyouworkyourwaythroughthemeditationsandexercisesinthischapter,rememberthatwhatwe’rereally looking for is healthy, disciplined progress toward abdominal tone.Healthyreallyistheoperativeword,becauseitispossible,eveneasy,tooverdoabdominal work, leaving you at risk of overtightening your psoas muscles,pullingyourlumbarspineintolordosis,orworse.Ifyou’reinarushtoachievesome standard of abdominal “perfection,” you really aren’t in a goodplace togive your body the gift of tone, balance, andwellness. So proceedmindfully,andcarrythismantrawithyouthroughoutyourpractice:Doyourbest,thenrest!And stay in touch with your inner fire. Your practice starts with a Fire

Meditation thatwillconnectyou toyouragni.Whenyoupractice theposes in

therestofthechapter,remembertofocusontheflowofyourbreathandenergyinyourabdominalareainordertofeeltheheatyoucreated,andletithelpyouconcentrate and purify your source of personal power. I hope that along yourjourneyyou’llfindwhatcanbeaprofoundmixtureofthephysicalenergythattones your abdominal core and the vital energy that tones and purifies yourinternalorgansandenergeticchannels.

YOGAPOSESFORAHEALTHYABDOMINALCORE

AskandListen:PreparationforPractice

FireMeditation

Sitcomfortablyonyourmatoronablanketwithyour legscrossed.Your legsandhipsshouldberelaxed.Ifthereistensioninyourinnerthighsorabdomen,supportyourkneeswithblocks.Relaxyourshouldersandneck.Feelfreetositagainstawallforextrasupport.Place your hands on your abdomen. Inhaling through your nose, mindfully

observe as your breathmoves down through your throat and chest, into yourabdomen,anddownintoyourhips.Feelyourwholeabdomengentlyexpandandspread outward.Exhale completely fromyour hips through your abdomen, upthroughyourchestand throat, thenout throughyournose.Feelyourabdomengently softening back toward your spine. Feel each of the next three breathsdeepening and lengthening, until you feel yourwhole abdominal cavity fillingwithpranaasyouinhaleandcompletelyemptyingasyouexhale.Visualizeyourinnerfire,youragni,asaflameborninyourabdominalarea—

a beautiful elliptical light that illuminates your inner self. As you inhale,visualizetheflamepointingdowntowardyourhips,andasyouexhale,visualizethe flame turning upward toward your chest and throat and out your nose,following the flow of your breath. With each inhalation, visualize yourself“fueling your fire” andwatch its flame consume the impurities in your body.Witheachexhalation,visualizereleasingtheashofwhathasbeenburnedoutofyourbodyastheflowofyourexhalationturnstheflameupwardandoutintotheclean,freshairoftheroom.Repeat thisFireMeditation for ten to twelvebreaths.Witheachnewbreath

visualizeyourbodybecomingaclean,clearvesseloflifeforce.

“Knit–Your-Abdomen”Meditation

Nowyou’llexplorehow to findandengageyourabdominalmuscles, layerbylayer.Liedownwithyourkneesbentandyourfeetflatonthefloor.Yourlowerback should be comfortable; if it isn’t, support it as shown in the Deep HipMeditation.Placeyourhandsonyourabdomen.

Layer1:RectusAbdominisKeepingyourhipsonthefloor,liftthetipofyourtailboneslightlyupward,justenough to angle your pubic bone toward your navel, shortening the distancebetween them. Feel your lower abdomen and navel moving down toward the

floor.Then shorten thedistancebetweenyournavel andyour lower ribs.Youshouldstart to feel the rectusabdominis—the longmuscles that run fromyourpubicbonetoyourbreastbone—becomingactiveandengaged.

Layers2and3:ObliquesPerhaps you remember that earlier in this chapter I used the image of yourabdominal wall muscles acting like woven layers of mesh that support yourabdominalorgansandlowerback.Nowimaginethatyouare“knitting”backandforth across your abdomen, drawing the fronts of your hip bones toward eachother so that the front of your pelvis narrows, and drawing your lower ribstowardoneanothertonarrowthedistancebetweentherightandleftlowerribs.The layers of mesh should knit together and feel snug without a feeling ofmusculargripping (you shouldbeable tobreathewith ease).With this action,you will access the next two layers of muscles, the external and internalobliques. These are themuscles that run diagonally across your abdomen andconnectyourribsandyourhipbones.Whentheybecomeengaged,youcanfeelyourabdominalwallmovingtowarditscenter—yournavel.Slowly straighten your legs one at a time while you maintain the knitting

action of your abdominals. (If you placed a folded blanket under your lowerback,you’llneedtotakeitaway.)Whenyouliedownflat, feel thatwithyourabdominalsengaged,yourlowerback’sarchiselongatedratherthanoverdone,andthatitissupportedbytheactionsoftheabdominals.Beforeyouexplore thedeepest layerofabdominalmuscles in thenextstep,

takeamomenttocheckinwithyourlowerback.Ifitiscomfortableandhappy,youaregoodtogo.Ifnot,returntothebent-kneepositionandkeepyourfeetonthe floor. You’ll skip layer 4 until your lower back feels comfortable. In themeantime,youcanenjoythefeelingofyourabdominalcorebecomingaliveandactivebyfindinglayers1,2,and3.

Layer4:TransversusAbdominisTo find thedeepest layerof abdominalmuscles, remain lyingdownwithyourlegsstretchedstraightonthefloor.Groundyourbuttocks,pressoutthroughyourheels,andengageyourthighmusclesasifyouwereabouttoliftyourlegsupoffthe floor.12 Remember to keep your tailbone lifting slightly up. Can you feelhow your abdominal wall becomes active from one side to the other? Thisfeeling is the transversus abdominis muscle, the deepest layer of musculaturethatrunsfromyourlumbarandthoracicspinesaroundeachsideofyourtrunkto

thefront,formingthe“belt”thatsupportsyourabdominalorgans.Holdtheseactionsfortensecondsandfeelthepoweryou’veaccessedinyour

abdominalcore.Relaxforafewbreaths.Repeatthisexerciseafewtimessoyougetusedtoaccessingyourcorestrength.Haveyoueverjourneyedsodeeplyintoyourabdominalmuscles?Asyoupracticetheposesahead,you’llfeelhowdoingsogivesyounewaccesstoyourcorestrengthinavarietyofyogaposes,nottomentioninyourdailylife.

PracticeforaHealthyAbdominalCoreThe poses in this section are progressive, meaning each one requires slightlymoreabdominaltonethanthelast.Soyoushouldthinkofthischapterasawork-in-progress, building strength and ability as you go. Proceed slowly, onlymoving into the stronger poses when you feel that your abdominals havestrengthenedenoughtosupporttheworkofthatpose.ComeoutofanyposeifyouexperiencediscomfortinyourlowerbackandrestinChild’sPoseorHappyBabyPose.Ifyouneedtoletgoofaposethat’stoochallengingfornow,dojustthat—letitgo.You’llbeabletopracticeitinthefuturewhenyourabdominalsgetstronger.As a bridge between the abdominal connections youmade in our “Ask and

Listen” meditations and the physical poses we’ll now move through, let’spracticesomepranayama,oryogicbreathwork,inordertocontinuetokindlethefireofyourabdominalcore.

Shining-SkullBreath

KapalabhatiPranayama

Shining-Skull Breath is calledKapalabhati in Sanskrit (kapala means “skull”and bhati means “luster”). This breath earns its name because it cleanses theenergetic channels of thebody fromyour hips all thewayup to the crownofyourhead. It’sconsideredbothapranayamapracticeandakriya,orcleansingpractice. Both this breath and Bellows Breath, which you’ll practice next,activate and invigorate the abdominal muscles and organs and stimulatedigestion.13Sit comfortably on the floor or on a folded blanket. If your back aches, sit

against awallor in a chair.Placebothhandsonyour abdomen.Takea short,quiet inhalation through your nose and exhale forcefully and audibly throughyour nose by pressing your abdominal wall inward. After a brief, one-secondpause,repeatthesequence.Tryitafewtimesuntilyougetthefeelofhowyourabdomenshouldfeelinthepose,thenrestyourhandsonyourthighswithyourindexfingersandthumbstogetherinJnanamudra,“thesealofknowledge.”Onceyouget thehangof it,youcanpracticeanywherebetweentwelveand

twenty roundsofShining-SkullBreath at a time.Afteryour last round, take adeep,longOceanBreathinhalationthroughyournose;holdyourbreathfortwotothreeseconds,andexhaledeeplyandslowlywithOceanBreath.PracticetwomoreroundsofShining-SkullBreath.AlwaysfinisheachsetwithafullOceanBreathtorestyourlungsandcoolyourbrain.Afteryou’vefinished,sitquietlyand observe your body. Go inside and feel how you’ve awakened your innerenergyandstimulatedyourbodyandyourmindinahealthy,positiveway.Youmightactuallyfeeltiredinyourabdominalmuscles,asifyouhaddonesomeofthosemuch-malignedcrunches!Enjoythissensation,andknowthatyou’vedonesomethingkindandinvigoratingforyourabdominalcore.

BellowsBreath

BhastrikaPranayama

BellowsBreathgeneratespranaandactivatestheenergyoftheentirebody.14It gets its name because the abdominalmuscles draw air into the body and

then push it back out, like a bellows. The fire imagery continues with thispractice—abellowsstokesafirebypumpingevenlytoforcefullypullairinandpushitout.Thus,unlikeinShining-SkullBreath, theinhalationandexhalationinBellowsBreatharebothverypowerful.Because of its intensity, a word of caution is appropriate. A two-or three-

minuteBellowsBreathpracticeignitesplentyofheatandactivityinyourbody,andthat’sallyouneedforahealthypractice.OverdoingstrongbreathpracticessuchasBellowsandShiningSkullcanendangeryourlungs,causedizziness,andfatigueyourbody.Sitcomfortably,asyoudidforShining-Skullbreath.Placeyourhandsonyour

abdomen.Takeonedeep, longpreparatorybreathwithadeepinhalationandalongexhalation.TostartBellowsBreath, inhalesharplyandforcefully throughyournose.Youshouldfeelyourabdominalwallpressoutintoyourhands.Thenforcefullyexhale,pullingyourabdominalwall inward topushyourbreathout.You’vejustcompletedoneroundofBellowsBreath.Alltheactioncomesfromyour abdominal area—keep your upper chest and your shoulders relaxed.Practiceafewroundsuntilyouarecomfortablewiththebreath.Practice between twelve and twenty rounds in a row of Bellows Breath.

Follow itwith a longOceanBreath inhalation; hold your breath in for two tothreeseconds,thenreleasealongOceanBreathexhalation.Sitquietlyafterward.Ifyourbodyiscomfortable,practicetwomoresetsofBellowsBreath,eachsetfollowedbyafullOceanBreathtorestyourlungs.Youshouldfeelverywarmafterward,withafeelingthatyou’vecompletelyawakenedyourabdominalcore,yourenergeticbody,andyourinnerfire.Earlier in this chapter I talked about theBrahmagranthi, the energetic knot

thatformsatthenavelareaandinhibitstheflowofenergyuptheSushumna,thecentralenergychannelofthebody.Inyogicphilosophy,BellowsBreathpiercestheBrahmagranthiandopenstheenergyoftheNabhichakra,thenavelwheel.Not only that, Bellows opens two other energetic knots, the Vishnu granthi,locatedattheAnahatachakra,orheartcenter,andtheRudragranthi,locatedattheAjnachakra,orthirdeye.15Bycrackingopenthesegranthis,BellowsBreathallowsenergytoflowfreelyandcompletelyupthroughtheSushumna,fromthebaseofthehipstothecrownofthehead.If Imaygetphilosophical foramoment, it’s significant that theseknotsare

named after the three major manifestations of universal energy in yogic

philosophy—Brahma, the creator; Vishnu, the preserver; and Rudra (anothername for Shiva), the destroyer. Perhaps the ancient yogis accessed incrediblestoresofenergywithBellowsBreath.Thismightsoundtoyoulikeanotheroneofthoseoutlandishclaimsthattheyogistendedtomake,butwhenyoupracticeBellowsBreath . . .well,perhapsyoucanfinda littlebitof thatpowerwithinyourself!

Table-BalanceTuckPose

StretchandStrengthen|VyaghrasanaVariation2

StartinCatPose.Liftyournavelstronglyuptowardtheceilinganddrawyourtailboneandyourheaddownwardandtowardeachother.Holdthispositionforone or two breaths and feel your abdomen knitting together as we practicedearlier.Thisisamovingpose,soyouwillneedtobemindfulofyourabdominalknitinordertogetitsfullbenefits.

Step1:Three-LeggedTableTuckWhileinCatPose,exhaleanddrawyourrightkneeintoyourchest(fig.5.1).Asyou inhale, slowly andmindfully stretchyour right legback andupuntil it isparalleltothefloor;liftyourheadandshoulderstolookforward.

FIG.5.1

FIG.5.2

As you exhale, come back intoCat Posewith your right knee tucked in toyourchest.Practicethismovementthreetimestoeachside,usingdeepbreathstoguideyourmovements.Keepyourabdominalwallengagedwhileyouinhaleandstretchyourlegupandback.

Step2:Table-BalanceTuckThe final pose requires more core stability than Three-Legged Table Tuckbecauseyouwillbalanceononehandandoneleg.Ifyouwerecomfortable inthatpose,you’rereadyforit.StartagaininCatPose.Asyouexhale,drawyourrightkneeintoyourchest

andreachyourleftarmunderyourtrunktotouchyourrightshinwithyourlefthand(fig.5.2).Asyouinhale,stretchyourrightlegupandbackandreachyourleft arm forward and up, coming intoTable-BalancePose.Remember to keepyour abdomenknitted together!Repeat this step twomore times balancing onyourleftshinandrighthand.RestinChild’sPoseforafewbreathsbeforeyoupractice it three timeswith theoppositearmand leg,and restagain inChild’sPosewhenyou’redone.

HighPlankPose

Strengthen|Phalakasana

InHighPlankPose,you’llknityourabdomentogetherwhileyousupportyourbody on just your hands and feet.You’ll need towork strongly through yourarmsandlegstosupporttheweightofyourbody.Start in Downward-Facing Dog Pose, stretching up through your arms,

shoulders, and hips and stretching your legs down toward the floor. On anexhalation,keepingyourlegsstraight,dropyourhipsabouthalfwaydowntothefloor and shift your trunk forward until your shoulders are directly over yourwrists(fig.5.3).Drawyournaveluptowardyourspineandknityourabdomentogether.Keepyourabdomenandchest long,drawyourshoulderbladesawayfromyourneck,andlengthenyourbreastboneforward.Feelthatyourbodyisaneven,upward-slopingplankfromyouranklesthroughyourhipsandshoulders,allthewaytoyourhead.Hold for ten to fifteen seconds, place your knees on the floor, and rest in

Child’sPose.ReturntoDownDogandrepeatHighPlankPosetwomoretimes,focusingonusingthefirmness inyourabdomenandthestrengthofyourarmsand legs to support your body. High Plank builds arm and leg tone while itstrengthensyourcore.Note:Ifyouhaveashoulder injuryoranyotherconditionthatpreventsyou

from supporting yourself comfortably in the pose, there are two quickmodificationsthatyoucantry.Youcaneitherplaceyourkneesonthefloor,orpracticetheposewithyourforearmsonthefloorratherthanbearingweightonyour wrists. Any way you practice High Plank Pose will strengthen yourabdomen.

FIG.5.3

Upward-LegsPose

Strengthen|UrdhvaPrasaritaPadasana

Step1:SupportedUpward-LegsPoseLie on your back with your feet flat on the floor and a belt within reach.Exhaling,drawyourknees intoyourchestandplace thebeltaroundyourfeet.With your next exhalation, stretch your legs straight up toward the ceiling, orbendyourkneesslightlyifyoucan’tcomfortablyholdyourlegsperpendiculartoyourbody.Holdyourbeltwithyourarmsstraightandyourshouldersrelaxed(fig.5.4).Keepyourhipsonthefloor,liftyourtailboneupwardasifyoucouldliftitall

thewayuptoyourfeet,andknityourabdomentogether.Theseactionswillhelpyourlowerbackstaysupportedandcomfortable.

Step2:FullUpward-LegsPoseLeavingyourlegsraised,putyourbeltaside,thenreachyourarmsall thewayup over your head to the floor. If you feel any amount of discomfort in yourback, place your hands under your hips instead; if that doesn’t relieve yourdiscomfort, remain in SupportedUpward-Legs Pose. Stay in the full pose for

about tenseconds.Breathe fullyanddeeply, stretchingyour legsupwitheachinhalationandknittingyourabdominalwalltogetherwitheachexhalation.Tocomeout,bendyourkneesback intoyourchestandhug themfora few

moments, thenmoveyour legsgentlyfromside toside tomassageyour lowerback.Restyourlegsflatonthefloorandrelaxforafewbreaths.Placeyourhandsonyourabdomenandfeelthewarmthandenergyyouhave

createdinyourcore.Beparticularlymindfulofyourpsoas(hipflexor)muscle,whichcanfeeloverworkedortightafterthispose.Formostpractitioners,lyingwithlegsflatonthefloorandbreathingdownintothehipsisenoughtoreleasethetensionafterpracticingthispose.Butifyourpsoasmusclesaretighttobeginwith,proceedthroughtheseposeswithmindfulcaution.

FIG.5.4

Upward-LegsCurl-Up

Strengthen|UrdhvaPrasaritaPadasanaVariation1

If your lower back is comfortable in FullUpward-Legs Pose, you’re ready toprogress into Upward-Legs Curl-Up. Otherwise, see below for modificationsthatwillhelpyoupracticetheposewithgreatercomfort.StartinUpward-LegsPosewithyourarmsoveryourhead.Asyouexhale,lift

your arms up toward the ceiling (not trying to touch your toes) and curl yourshouldersandheadupoffthefloor(fig.5.5).Holdyourselfupfortwoseconds,andasyouinhale,bringyourshoulders,head,andarmsbackdowntothefloor.Repeatthepose,curlingupagainwithyournextexhalation.Upward-LegsCurl-Up isabriskpose—move inandoutof it fairlyquickly,

followingyournatural inhalationsandexhalations.Practice three repetitionsatfirstandthencomeout;makesureyourlowerbackiscomfortable.Increasetherepetitionsasyoufeelstronger,cyclingthroughtheposeuptotentimes.Ifyourbackneedsmoresupportinthispose,keeponefootgroundedonthe

floor.Practicefourorfiverepetitionstooneside,thenchangelegsandrepeattotheoppositeside.Forevenmoresupport,keepbothfeetontheground.Ifyourneckfeelsstrainedwhenyouliftyourshouldersandheadoffthefloor,supportyourheadwithyourhands.Tocomeoutofthepose,hugyourkneesintoyourchestforafewmoments

and then rest with your legs flat on the floor, again taking care to note theconditionandcomfortofyourlowerback.

FIG.5.5

ActiveBent-KneeTwist

StretchandStrengthen|JatharaParivartanasanaVariation2

AfteraposesuchasUpward-LegsCurl-Up,asimplelyingtwistfeelsdelicious,becausetheabdominalsgetagoodstretchandanytensionin themisreleased.You’ll“taste”thatinaminute,butbeforeyoudo,you’llpracticeaversionthatstrengthensandtonesyourinternalandexternalobliquemuscles.Trustme,thiswillmakeyour“justdessert”evensweeter!Lieontheflooranddrawyourkneestoyourchest.Stretchyourarmsoutto

thesidesevenwithyourshoulders.Turnyourpalmsdown.Feelyourupperbackandshouldersfullygroundedonthefloor.Takeadeepinhalationandfeelyourchest broadening, and as you exhale, slowly take your legs down to the right,keepingyourkneesandfeettogetherasyougo.Bringyourrightthighandknee

downtothefloor,butkeepyourrightshinandfootoffthefloor(fig.5.6).Yourleftshouldershouldstaygrounded.Ifyourkneecan’treachthefloororifyourlowerbackisindiscomfort,supportyourrightkneeonablock.Draw your outer left hip away from your waist and draw your lower back

muscles in toward your abdomen.You’ll feel somemuscular effort along thesidesofyour trunk—theseare theexternaland internalobliquemuscleswe’vediscussed.Also,seeifyoucanfeelyourlowerbacklengtheningandreleasing.Turnyourheadtolookatyourlefthand,andstayintheposeforafewbreaths.Withaninhalation,bringyourlegsbackuptocenterandrepeattotheoppositesideasyouexhale.Repeatagaintoeachside.

FIG.5.6

RelaxingBent-KneeTwist

Rest|JatharaParivartanasanaVariation3

IfBent-KneeTwistiscomfortableinyourlowerback,youcanpracticeitnowasarestingpose . . . thedelicious“dessert” Ipromisedyou!Beginasabove,butnowtakeyourwholerightlegdowntothefloororontoablock,whicheveryourbodyprefers.Stayforafewbreathsandenjoythefeelingoflengthandreleasein your abdomen and lower back.You can deepen the twist by pressing yourrighthanddownonyourleftthighandturningyourtorsomoretotheleft.Tocomeoutofthisrestingversion,drawyourkneesuptoyourarmpitbefore

youbringthembacktothecenter.Takeadeepinhalationasyouliftyourlegsup, andwith an exhalation repeat the pose to the opposite side. If your lower

backfeelstight,youcanchoosetopracticeRecliningBolsterTwistinstead.Or,releaseyourlowerbackandsoftenyourabdomenforafewmomentsinHappyBabyPose.

DeepRelaxation:IlluminateYourCore

Rest|ShavasanaVariation4

Aswepreparetodeeplyrelaxattheendofourpractice,I’dliketointroduceayogicideathatwillhelpyourestintoallwe’vedoneforyourabdominalcoresofar.Onegoalofyogapracticeistobalancethethreequalitiesofnaturethatexist

in everything in the universe, including your own body. These qualities, orgunasinSanskrit,are:

•Tamas:inertia,rest,anddarkness•Rajas:movement,activity,andpassion•Sattva:equanimityandillumination

I’msureyou’veexperiencedallthreeofthesequalitiesinyourselfatvarioustimes. Sometimes it’s clear which guna is predominant, such as when you’rehavingareallylazyday(tamas),orwhenyou’vegotanextraordinaryamountofenergy (rajas).At other times you’ve probably felt that your energy level is amixofrest,action,andtheinterplaybetweenthem.Whenthegunasarebalanced,thequalityofsattvabecomespredominantand

thepractitionermovesintoastateofphysicalandmentalequilibrium.Insuchabalanced state, he isn’t affected by the push and pull of tamas and rajas, andaccordingtotheYogaSutrasofPatanjali,he“comestoexperiencehisownsoulwithcrystalclarity.”16The gunas have an important relationship to the abdominal area. Tamas

resides in the lower abdomen and hips, and rajas lives between the navel andheart. Abdominal practices wake up tamas, that dark, resting inertia. AsKundalini energy uncoils and the energy of the lower body rises up into thechest, tamas unites with rajas, the quality of passionate, active movement.Together,thetwogunastravelupthroughthespine;whentheyreachthetopofyourheadatthecrown(Sahasrara)chakra,theyturnintosattva,illumination.As you relax, I’ll take you through a visualization of these qualities—how

they awaken, how theymove throughyour hips and abdomen andup through

yourbodytoyourhead,andhowtheyturnintothelightthatilluminatesthepathtoyourtruenature.Lie down comfortably on yourmat or on a blanket. Place a folded blanket

under your thighswith the top edge of the blanket at your upper thighs.Youshould feel your lower back lengthening. If your sacrum is in discomfort,supportitwithafoldedtowel.Placeanotherfoldedblanketacrossyourabdomenasareminderforittorelax.Supportyourheadsoyourneckiscomfortable,andplaceaneyepillowoveryoureyesasareminderforyoureyestoquietdownandlookwithin.

FIG.5.7

Inhale down into your belly, feeling it expand gently upward while youvisualize the skin, layers ofmyofascia, and layers ofmuscles lengthening andopening.Visualizeall those layers relaxingdown into theearthasyouexhale.Takeafewbreathsandlettheenergyofyourabdomenbecomequietandsettled.Visualizetheinnerfireandheatyoucreatedasyoupracticedtheexercisesin

thischapterasaluminousellipticallightinyourabdomen.Nowthatyourinnerfireislit(andisniceandhot),letitbreakthroughthedullnessanddarkness(thetamas guna) that tends to settle into your hips. Visualize that inner fireawakeningtheserpentineKundalinienergythatliesinwaitat thebaseofyourspine. Visualize Kundalini energy as a beautiful, luminous light winding upthrough thecentralchannelof thespinefromyoursacralchakra toyour lowerback,carryingrajas,thequalityofmovementthatweusedinourpractice,intoyourupperbodyandhead.Whenthelightreachesyourhead,letitbecomepureillumination, sattva, making your mind clear and pure. Let the light linger inyourheadforafewmomentsandvisualizeitsradiance.Nowvisualizethelightslowlymovingbackdownyourbody,all thewayto

thebaseofyourspine.Feelyourselffullygroundedtotheearth.Feeltheenergyofyourbodyperfectlybalancedbetweenrestandactionandbetweendarkness

and light. Feel yourmind balanced, and visualize your light illuminating yourpathofawareness.

GrowandProgress

ReawakenYourFire:AbdominalLock

UddiyanaBandha

You practicedRootLock, orMulaBandha, in chapter 2, lifting your perinealfloor and lower abdomen in and up toward your spine. Now you’ll find thestrongenergeticlockcalledUddiyanaBandha,orAbdominalLock.InSanskrit,uddiyanameans“flyingup”or“soaring”—andthat’sjustthewayitfeels,asifyour abdomenand everything in itwere soaringup intoyour chest.UddiyanaBandhatonestheabdomen,increasesinnerfire,andhelpstoflushtoxinsoutofyour inner organs.17 Energetically speaking, Abdominal Lock cleans out theresidueofwhatisburnedupbyyourinnerfire.Uddiyana Bandha can be practiced either standing up or sitting down. I’ll

teach it to you in a seated position so you can feel your hips grounded to theearthandthestrongupwardliftinyourabdomen.You’llseethatitmakessensetopracticeAbdominalLockonlyonanemptystomach.It’scontraindicatedforabdominalpainor inflammation, fever,during themenstrualcycle, andduringlatepregnancy.Situp tallonyourmat inacross-leggedposition.You’llneed tobeable to

bendforwardeasilyfromyourhipjointsandkeepthefrontofyourtrunklong,soifyourkneesarehigherthanyourgroinsorifyourlowerbackiscollapsing,sitonafoldedblanketorbolster.Lift your arms up and take a deep, full inhalation. As you quickly and

forcefullyexhale,reachyourarmsdowntothefloorinfrontofyourtrunkandplace your fingertips on the floor (or on blocks if your hips are on a bolster).Lookdown,butdonotallowyourheadandchesttocollapseintoafullforwardbend.Hold your breathwithout inhalingwhile you strongly draw yourwholeabdominalareabacktowardyourspineanduptowardyourchest(fig.5.8).Liftyour trunk, tuck your chin slightly (but keep your upper chest open), and rollyour shoulders back. Hold Abdominal Lock only as long as your enduranceallows—you shouldn’t feel any pressure or tension in your eyes, tongue, ortemples.ReleaseAbdominal Lock, take a deep, full inhalation, then return to sitting

upright.Take a fewnormal breaths andobserve the powerful effectUddiyanaBandha has had on your energetic body. Repeat Abdominal Lock two moretimes.After you’re finished, lie down on your backwith your hands on yourabdomenandvisualizetheenergyofyourlowerbodyandupperbodycombined,thetwoenergiesbecomingconsistent,uniform,andpure.

FIG.5.8

RecliningLegCircles

Strengthen|UrdhvaPrasaritaPadasanaVariation2

StartinUpward-LegsPosewithyourheadcradledinyourhands,orplaceyourhandsunder yourhips to support your lowerback.Keepyour abdominalwallknittedtogetherandfirm.Exhaling,bendyourkneesslightlytowardyourchest(fig.5.9).Withan inhalation reachyour legsaway fromyourchest (fig.5.10)andlift themuptowardtheceiling,bringingthembackto theverticalposition(fig.5.11).

FIG.5.9

FIG.5.10

You’ve now completed one Reclining Leg Circle. Practice a few times bytracing small circles in the air with your feet, imagining you are pedaling abicyclethathasonlyonepedal.Ifyourlowerbackfeelscomfortable,makethecirclesalittlebigger.Practicefiveorsixcirclesandbringyourkneesintoyourchesttorestforafewmoments.Nowyou’llchangethedirectionofyourcircles.Fromyourstartingpositionin

Upward-LegsPose,takeyourfeetawayfromyourbodyasyouexhale.Inhaling,bend your knees and bring them toward your chest, and finish your circle byreachingyourlegsbackuptotheceilingasyouexhale.Repeatfiveorsixcirclesinthisdirection,tracinglargercirclesifyourlowerbackiscomfortable.Whenyouaredone,restwithyourkneesintoyourchest,gentlymovingthemfromtosidetosidetomassageyoursacrum.YoucanfeelthestrengtheningpowerofRecliningLegCirclesbyrestingyour

legs down on the floor and placing your hands on your pelvis when you’refinished.Feel thewarmth in your hips and sense the energy youhave createdthere.Asyou restafter thispose, letmebriefly introduceaconcept fromTaoism,

theChinesereligionmostlyknownthroughthewritingsoftheancientteachersLao-tzuandChuang-tzu.InTaoistphilosophy,allmovementsthatstimulatethelowerabdominalareainvigorate thephysicalandenergeticcenterofgravityinyourbodycalledthexiadantian.18

FIG.5.11

This energetic focal point is a place of deep inner strength and peace, acombinationofphysical,energetic,andemotionalgroundingandfluidity.Eachofourbody’s threedantians,meaning“seasofenergy,” isa focalpointofchi(vital energy) in the body. It’s not a coincidence that the lower dantiancorresponds almost exactlywith the yogic notion of Svadhisthana chakra, theplacewhereprana(lifeforce)gathers.AsoneTaoiststates,“Themorelifeforceone has, the stronger and healthier one is bound to become.”19 All the morereason to invest the timeandenergy in toning, invigorating,andstrengtheningyourabdominalcore!

Leg-LiftsCycle

Strengthen|UrdhvaPrasaritaPadasanaVinyasa

Leg-Lifts Cycle is a rigorous vinyasa, a cycle of sequential movements,requiringagoodamountofabdominalstabilityinordertomaintaincomfortin

your lowerback.You’llpractice this sequencestepbystep, startingwithyourkneesbentandprogressing to liftingonestraight legata time; finally, ifyourlower back is agreeable, you’ll practice it with both legs straight and liftingtogether.Steps 1 through 3 are not yoga poses per se; rather, they are important

preparatorystepstoreadyyourbodyforstep4,theyogaposecalledTwo-LegsLift(withStraightLegs).Practiceeachstepthesamewayyoupracticeanyyogapose—withmindfulattentionandcontinuous,deepbreathing—andyou’llbuildtoneinyourabdominalcorewhileyourmindstayscoolandcalm.Besuretorestbetweeneachstepandlistentothefeedbackofyourlowerback.Practiceeachofthenextstepsonlywhenyoufeelready.Iaminstructingyoutoexhalewhenyouliftyourlegsupandwhenyoutake

themdown—that’sbecauseIbelievepracticingbothmovementsthatwayisthekey to a leg lift that fully engages the abdominalmuscles. It’smuch easier todrawyournaveldowntowardyourspineandknityourabdominalwalltogetheron an exhalation, and breathing out also helps keep your lower back long,reducingyourchanceofstrainingyourlowerbackoroverusingyourpsoas(hipflexor)muscles.After you’ve practiced each step, take a fewmoments to restwithyourlegsflatonthefloortoreleaseanytensioninyourpsoasmuscles,thenhugyourkneestoyourchestforafewbreathsbeforemovingontothenextstep.

Step1:One-LegLift(withOtherLegBent)Lieonyourbackwithyourlegsbentandyourfeetflatonthefloor.Placeyourarmsoverheadontheflooror takeyourhandsunderyourhipsformorelowerbacksupport.Asyouexhale,drawyourrightkneeintoyourchestandliftyourleg straight up so it is perpendicular to your body (fig. 5.12).With your nextexhalation,loweryourrightlegstraightdowntothefloor.Restforafewbreathsandreversethesteps,liftingyourlegbacktotheceilingandbendingyourkneeintoyourchestasyouexhale.Repeatthreetimeswitheachleg.

Step2:One-LegLift(withOtherLegStraight)Repeat step 1, this timewith your nonlifting leg flat on the floor. Keep your“down” leg active by pressing out through your heel and drawing your toestowardyourknee.AndalthoughImightsoundlikeabrokenrecord, I’llsay itagain:beforeyoubeginthepose,knityourabdominalwalltogetheranyamountpossible.Repeatthreetimeswitheachleg.

Step3:Two-LegsLift(withKneesBent)Lie on your back with your legs bent and feet flat on the floor. If you feelconfidentinthestrengthofyourlowerback,straightenyourarmsontothefloorbehind your head.Otherwise, place your hands, palms down, underneath yourhips.Asyouexhale,bringyourkneesoneatatimeintoyourchest(fig.5.13).Hold them there as you inhale, andwith your next exhalation straighten themboth up to the ceiling. Keep your knees bent if any discomfort comes whileyou’restraighteningyourlegs.Inhaling,bringyourkneesbackintoyourchest,andwithyournextexhalation,stretchyourlegsstraightoutalongthefloorwithyourtoespointedtotheceiling.Withyournextexhalation,bendyourkneesandplaceyour feet flaton the floor,comingback toyourstartingposition.RepeatBent-LegLifttwomoretimes.

FIG.5.12

FIG.5.13

Step4:Two-LegsLift(withStraightLegs)Thisisthemostchallengingstepinthecycle,andcautionisadvised.Yourlowerbackshouldfeelabsolutelycomfortableinthepreviousstepsbeforeyoupracticethisstep.Ifyouexperiencetwingesordiscomfortanywhereinyourlowerback,release thepose immediately.Practicesteps1 through3untilyourabdominalsstrengthen.Lieonyourbackwithyourlegsflatonthefloor.Placeyourarmsoverheadon

the flooror takeyourhandsunderyourhips to supportyour lowerback.Youmaywishtoplaceafoldedblanketunderyourhips.Takeadeepinhalationandasyouexhale,liftyourlegsuptoninetydegreesfromthefloor.Holdyourlegsupasyou inhale,andasyouexhale, takeyour legsstraightdown to the floor.Repeatthreetimes.

One-LeggedDownward-FacingDogPose

Strengthen|EkaPadaAdhoMukhaSvanasana

Now that you’ve learned Three-Legged Table Tuck, you’ll practice the samemovementswhileinDownward-FacingDogtostrengthenbothyourabdominalsand your lumbar spine muscles. Before you do, though, review and practice

Downward-FacingDogPoseuntilyoufeelstrongandstable;thenyou’rereadytoproceedintoOne-LeggedDog.Begin inDownward-FacingDogPose.Tuckyour rightknee intoyourchest

andwith an exhalation, lift it back andup.Bendyour right knee, lettingyourrightfootmovetowardyourleftbuttock(fig.5.14).Liftyourrightthighashighaspossible,untilyoufeelagoodstretchallalong therightsideofyour trunk.Now stretch your right leg straight, forming a single, angled line from yourhandstoyourrightfoot(fig.5.15).Engagingyourabdominalcoreisthekeytocoming into a comfortable One-Legged Dog Pose—it will help you lift yourweightoutofyourwristsandshoulders,andyou’llfindagreatfeelingoflengthand expansion through your spine.Hold the pose for five to ten seconds, andthenrestinChild’sPosewhenyou’redone.

FIG.5.14

FIG.5.15

BoatPoseCycle

Strengthen|ParipurnaNavasanaVinyasa

InBoatPose,yourbodyformsaV-shapewithyourhipsonthefloorandyourlegsandtrunkangledupward.Thisisconsideredachallengingabdominalposebecause all your abdominal core and backmuscles are involved in supportingyour trunk, and tone and mobility are required in your hamstrings and hipflexors.BeforeyouattemptBoatPose,you’llpracticeafive-stepvinyasaofsupported

movements.JustlikeinLeg-LiftsCycle,theseareimportantpreparatorystepstoreadyyourbodyforFullBoatPose.Besuretorestbetweeneachstepandlistento the feedback of your lower back. Practice all the steps onlywhen you feelready.

Step1:GroundedBent-KneePoseSitonyourmatwithyourlegsstretchedoutinfrontandyourhandsonthefloorat your sides and behind your hips. Lift your trunk upward and broaden yourupperchest.Drawyournavelinandupandknityourabdominalwalltogether,takingcarenottooverarchyourlumbarspine.Drawyourshoulderbladesawayfromyourneck.Fromthisstrongseatedposition,bendyourkneesandplaceyourfeetflaton

thefloor.Besuretokeepyourlowerbackliftingratherthanlettingitcollapse.Ifthat’s not possible, sit on a folded blanket to help lift your hips. With anexhalation stretch your arms straight forward, palms facing each other (fig.5.16). Hold your position for ten to fifteen seconds; breathe smoothly anddeeply.Release your arms back down to your sides, straighten your legs, andreturntoStaffPose.

FIG.5.16

Step2:One-LeggedGroundedBent-KneePoseStartinGroundedBent-KneePose(step1),butthistimekeepyourhandsonthefloor. As you exhale, stretch your right leg up toward the ceiling, at about aforty-five-degree angle from your hips (fig. 5.17). Hold for one breath, thenbringyourrightfootbackdowntothefloorandstretchyourleftlegup.Besurenottolettoomuchweightorpressurecomeintoyourhandsasyoupracticethisvariation.Repeatthreetimestoeachside.

FIG.5.17

Step3:Bent-KneeBalanceStartthesamewayyoudidinstep2.Asyouexhale,leanbackeversoslightlyand lift both feet off the floor,withyourknees still bent (fig. 5.18).Lift yourtrunkwitheachinhalation,andasyouexhale,relaxyourgroinsdowntowardthefloor. Hold your position for ten to fifteen seconds and remind your body torepeattheactionsyou’vedonesofarinyourchest,shoulderblades,lowerback,abdomen,andgroins.Whenyouliftbothfeetoffthefloor,youneedalittleextragroundingthrough

thebaseofyourhipstostabilizeyourbody,sorelaxyourgroins,feelingthemmeltdowntotheground,anddropyourouterhipstothefloor.Ifyoustillfeelunstable,practicewithafoldedblanketplacedabouttwoinchesawayfromthebackofyourpelvissothatwhenyouleanback,yoursacraljointsaresupportedbytheblanket.Thisblanketsupportmayalsobehelpfulintheremainingsteps.Checkinwithyourlowerback.Ifyou’rereadyforabreak,stretchyourlegs

straightontothefloor,orrestinChild’sPoseforafewmomentsbeforemovingontostep4.

FIG.5.18

Step4:One-LeggedSupportedBoatPoseStart inBent-KneeBalance (step 3).Hold your position as you inhale, and asyou exhale, lift your right leg up toward the ceiling (fig. 5.19). Hold for onebreath, bring your right leg back into Bent-Knee Balance on your nextexhalation,thenliftyourleftlegupagain,repeatingthreetimestoeachside.

FIG.5.19

Step5:Two-LeggedSupportedBoatPoseStartinBent-KneeBalance(step3)again.Holdyourpositionasyouinhale,andasyouexhaleslowlystretchbothlegsuptowardtheceiling,eitheroneatatimeor, if your lower back is agreeable, stretch them up together (fig. 5.20).Straightenyourlegsifyoucan,butkeepthembentifitfeelstootenuousinyourlowerback.Itmayseemlikeliftingbothlegsupmorethandoublesthework...and it does. You no longer have the downward position of one bent leg tobalanceouttheworktheabdominalandspinalmusclesneedtodotokeepyourtrunk lifted. Hold the pose for five to ten seconds, breathing deeply andsmoothly.Tocomeoutof thepose,bendyourkneesandplaceyour feetbackdownonthefloor,thenslowlyliedownonyourbackandrelaxbeforepracticingFullBoatPose.

FIG.5.20

TIPSFORACOMFORTABLEBOAT-POSECYCLE

You can practice somemodifications in any or all the steps of Boat-PoseCycle in order toprovidedifferenttypesofsupporttoyourlowerback.Herearethreeideas:

•Sitfacingawallandsupportyourheelsonthewall•Holdthebacksofyourthighs• Place a long, looped belt around your body from your thoracic spine (right under yourarmpits)tothebacksofyourthighs,closetoyourknees,ortoyourfeet.

Step6:FullBoatPoseStartinTwo-LeggedSupportedBoatPose(step5).Withanexhalation,takeonehandoffthegroundandstretchyourarmstraightforward,paralleltotheground.On your next exhalation, stretch your other arm forward and turn your palmstoward each other (fig. 5.21).Make sure your lower back is still lifting up asmuchaspossiblewithouttippingintoanoverarch.You’refinallyinthedeepeststageofBoatPose.Breathedeeply.Relaxyour

eyes, throat, and tongue.Lift your trunkwith every inhalation, and relaxyourgroins with every exhalation. When your hamstrings are long and your hipflexorsaretoned,yourfeetwillbehigherthanyourheadandyoureyeswillbe

gazingstraightacrossatyourshins.HoldBoatPoseaslongasyourbodyenjoysitsintensityandyourlowerback

feelscomfortable,anywherefromfivetofifteenseconds.Whenyouarereadytocomeout,bendyourkneesandplaceyourfeetbackonthefloor.Liedownonyourbackandrestyourhandsonyourlowerabdomen.Visualize

yourabdominals,spinalmuscles,andpsoasmusclesrelaxingandsofteningintothesupportoftheearth.Althoughpridecansometimesbeadeleteriousemotion,nowisamomenttoembraceandcelebratewhatyourbodyisabletodo!

FIG.5.21

FullBoatPose,PartnerVariationBeforewemoveon toour last abdominal corepose, tryaplayfulvariationofBoatPosewithapartnerinordertopracticeitwithmoresupportforyourlowerback. Sit facing each other in step 1: Grounded Bent-Knee Pose. With yourhandsonthefloor,placethesolesofyourfeetagainstthesolesofyourpartner’sfeet,andholdeachother’swrists,orholdbeltsasshowninfigure5.22.Maintainthis position for a few breaths while you find your balance, then with anexhalationslowlyliftyourlegsup(allfourofthem!)towardtheceiling,onesideatatime.Remainintheposefortentofifteenseconds.Slowlybendyourknees,bringyourfeetbackdowntotheground,andreleaseyourhands.

FIG.5.22

HalfBoatPose

Strengthen|ArdhaNavasana

Thismaysoundbackward,but it’s true:whenyou’recomfortable inFullBoatPose, it’s beneficial and abdominally strengthening tomove from it intoHalfBoatPose.InHalfBoat,yourbodyformsaslightconcavecurveratherthanthesharpV-formofFullBoat.Start inFullBoatPose.Whenyou feel steady, takeyourhandsbehindyour

head and place your fingers lightly on the back of your skull. Your elbowsshouldopenouttothesides.Drawyournaveldowntowardyourspineandknityourabdominalwall togetheranyamountpossible.Withyournextexhalation,loweryourlegsalmost—butnotalltheway—tothefloor.Nowloweryourtrunkjustabit towardthefloor.Keepyour lowerbackoff thefloor—youshouldbebalanced on your buttocks. Your eyes should gaze straight at your feet (fig.5.23). If this isachallengingpose foryou,placea foldedblanketbehindyourhips before youbegin anduse it to support your sacral band, as shown in thephoto.

FIG.5.23

HoldHalfBoatPoseaslongasyourbodyenjoysitsfierceness,thenliedownonthefloorandrelax.Placeyourhandsonyourabdomenandbreatheup intothem,feelingyourabdominalmusclesreleaseanytensionthatmighthavecrept

in during your practice. One more time, congratulate yourself on cultivatingstrengthand tone inyourbody thatwillcarryyou throughyour lifeaswellasyouryogapractice.

RelaxingBent-KneeTwist,Child’sPose,andDeepRelaxation

Rest|JatharaParivartanasanaVariation3,Balasana,andShavasana,Variation4

Besuretorestyourbodyafteryou’vecompletedyourabdominalpractice.Agentle twist can feel exceptionally good after abdominal poses. PracticeRelaxingBent-KneeTwist,andChild’sPose.ThenrestinDeepRelaxationforfiveminutesorlonger,restingintotheimageoftheinnerfireofyourabdominalcore,illuminating,warming,andenliveningyourwholeself.

6

YOURMIDDLEBACK,UPPERBACKANDNECK

WHAT DOES YOUR NECK have to do with a healthy lower back? Asking thatquestionislikeaskingwhattheroofofabuildinghastodowithitsfoundation.If thebuilding’s foundation isuneven, the roofwillbeaskewandcause leaks,rot, and all sorts of other problems. If the roof is not pitched correctly, thoseproblems will (literally!) trickle down to the foundation, undermining it andpotentiallyputtingthewholestructureatrisk.The architecture of your body is no different, in this way, from the

architectureofabuilding.Wehavediscussedthroughoutourjourneysofarthata healthy spine is a smooth, flowing S-curve. Itmust, therefore, be clear thatyourmiddleback,upperback,andneck—beingpartsofyourspinalcolumn—haveadirectrelationshipto thecomfortofyour lowerback,sacrum,andhips.Thecurvegoesfromtoptobottom,andeveryinchofitimpactsthewhole.Ourworkinthischapterstartswithtakingalong,hardlookatyourposture.

Whatever youdo in your personal andprofessional life affects howyou carryyourself.Eating,sitting,driving,reading,carryingchildren,typing,texting,andsleeping are just a few of the activities that involve yourmiddle back, upperback,andneck.Youcanprobablynameatimewhenyouweredoingsomething“normal,”likemakingabedortyingashoelace,whenallofasuddenamuscleinyourupperbackor neckwent into a twinge, knot, or spasm. If you’vehadlowerbackpainforevenjustafewweeks,youknowhowyourupperbackandnecktendtorespond—theycanoverworktocompensateforthelowerbackandtightenupbecauseofit—andhowthataffectsyourmovements.Themajorityofmiddleandupperbackissuesareeithercasesofmyofascial

pain from improperposturalhabits, injuries fromoveruseor repetitivemotion,orspinaljointdysfunction,whereavertebraisabnormallypositionedoroutofalignmentwiththerestofthespine.1Thepaincanfeellikeachingdiscomfortintheupperbackandneck,tendernessaroundtheneckorshoulderblades,orsharppainthatradiatesthroughtheneck,upperback,orupperchestandarms.Insuchcases, you often lose range of motion, especially in the neck and shoulders.2Other conditions that produce middle and upper back and neck pain includescoliosis, spinal stenosis, degenerative disk disease and injuries resulting from

whiplash.3In this chapter, you’ll explore howyou can create both fluidity and tone in

yourmiddleback,upperback,andneckasameansofsupportforyourjourneyinto lower backhealth, aswell as for their own sake.Because all the parts ofyour spine are inextricably connected to one another, I’ll be referring back toposes you’ve practiced in other chapters that have additional benefits in yourupper back and neck. You’ll also learn new poses that will guide your upperback and neck a little farther toward releasing tension and “reshaping”themselvesbacktowardtheirnaturalhealthycurvatures.

THROUGHWESTERNEYES:THEPHYSICALVIEW

Anatomically speaking, this chapter will complete our journey up the spine,throughyourthoracicandcervicalspines(illustration17).Themiddle and upper back, or thoracic spine, contains twelve vertebrae. It

begins at the top of your lumbar spine and grows thinner and narrower as itclimbsupward to itsmeetingpointwithyourcervical spine (neck), justbelowthetopsofyourshoulders.The character of yourmiddle andupperback is quite different from that of

yourlowerback.YoumayrecallthatIdescribedyourlumbarspineasaflexiblestack of bones, with the back of the hip bones to restrict their movement atlumbarvertebraL5.Ialsomentionedtheconnectionbetweenyourlumbarspineandyourcervicalspine:Theybothhaveconcavecurves—ifthey’rehealthy,thatis—andmorerangeofmotionthanthethoracicspine.Becauseofthat,bothyourlumbar and cervical spines are more vulnerable than your thoracic spine toinjuries andpainful conditions includingherniateddisks anddegenerativediskdisease.In contrast to the relative freedom of the lumbar and cervical spines, your

thoracicspineiswellconnectedtosurroundingbones,specificallyyourribsandbreastbone.Yourthoracicspine,ribs,breastbone,andthecartilagethatconnectsthe latter two form your rib cage, which surrounds and protects the thoraciccavity and theorganswithin it, includingyourheart and lungs.Becauseof itsconnections to the ribs and breastbone, your thoracic spine is designed foruprighttwistingandsomeforwardbending(butnotalot);ithasmuchlessrangeofmotioninbackbendsandside-bendingthanyourlumbarspinedoes.Thecervicalspineformsthesupportforyourskull.Thetopcervicalvertebra,

C1,istheatlas,thebaseofyourskull(remember,spinalvertebraearenumberedfromtoptobottom).BelowC1isC2,thepivotpointuponwhichC1rotates.C1andC2formthejointthatconnectsyourskullwithyourspine.4Thereareseven

cervicalvertebrae inall—youcanoftenseeor feelC7asabonyprotuberancejustbelowthetopsoftheshoulders.

Illustration17.YourThoracicandCervicalSpines

TheInterconnectednessofYourSpineAsIsaidbefore,we’llstartbythinkingaboutpoorposture,andthehavocitcanwreakonyourentirebackbody.We’lllookatafewdysfunctionalwaysmanyofus hold ourselves, and the respective chains of discomfort those poor posturalhabitscancause.Trouble often starts with tight hip flexor (psoas) muscles, which pull the

sacral and hip bones forward, tightening up your lower back. As I’ve notedearlier, this leads to an exaggerated lordosis, which pulls your lower backmusclesforwardtowardyourfrontbody.Tightpsoasmusclescanalsopulloneor both legs up, which results in a functional leg-length difference, causingfurthershearinthesacraljoints.Becauseyourbodyisalwaystryingtofinditsbalance,yourupperbackrespondstoalordosisbyanexaggeratedroundingandhunchingofthethoracicspinecalledakyphosis.Excessivekyphosiscanalsobe

causedbypoorposturalhabitsorrepetitivestrainonthethoracicmuscles,suchastheshouldersshiftingforwardinrelationtothehipsinaseatedposition—hm,computers,anyone?Whilepoorposturedoesnotdirectlycausepain,itdoescreatevulnerabilityto

injury in themiddleback,upperback,andneck.Kyphosiscauses theshoulderblades to slideaway from the spine, chronicallyoverstretchingandweakeningthemusclesaroundtheshoulderblades.5Ithasaprofoundeffectonthefrontofyourchestaswell,shorteningandtighteningthemyofasciaof theupperchest,whichthenpullsonyourupperbackandneckmusclesagain,overstretchingandweakeningthemyofasciaevenfurther.Thespacesaroundyourheart,lungs,anddiaphragmthenbecomeconstrictedandtight.Becauseyourbodyisstill tryingto bring itself into balance, your head shifts forward, creating tension andtightness in your neck muscles. Keep this in mind throughout this chapter,especiallyasyoupracticebothactiveandsupportedbackbends—backbending,bybringingthespineintoextension,decreasesakyphoticcurve.There’sanotherdynamic thathasalmost theoppositeeffecton theshapeof

thelumbarspine,yetitcancausethoracicandneckissuessimilartothosethatexcessive lordosiscauses in the lowerback. Inournew,equallypain-inducingscenario, tight hamstring muscles pull on the sit bones, tipping the pelvisbackwardandflatteningthenormalcurveofthelumbarspine.Andeventhoughit’s important to strengthen your abdominal core to support a natural curve inyourlowerback,anoverlystrongortightabdominalcoremayalsocontributetoaflattenedlowerback.6Aflattened lowerbackdoesn’t have the same structural stability as a lower

backinitsnaturalcurvebecausethemusclesweakenastheyflattenout.Alowerback in this condition will more easily overround backward in a forward-bending position. The thoracic spine then overworks to compensate for theinstability of the lumbar spine, which results, again, in the musculaturetighteningupandcontractingwhiletheneckandheadshiftforward.Inanotherresponsetoaflattenedlowerback,theentirespinecanflattenout.Inthiscaseallthemyofasciaweakens,creatingvulnerability in thevertebraeandspinaldisksfromthesacrumallthewayuptothecervicalspine.In all these scenarios, there’s imbalance and tightness throughout the spine,

from thebaseofyour lowerbackup to the topofyourneck.Theseshiftscanhappen almost imperceptibly andover a longperiodof time.By the timeyoufeellowerbackorthoracicpain,theshiftinyourmusculaturehasbecomewellset,andyouhavesignificantworktodotoreshapeit.Fortunately, though,muscles love to stretchand“breathe.”Oneof thegreat

joysofbeingayogateacheriswatchingastudent’stightbackchangeitsshapethroughyogapractice. I’vewatchedasstudents’upper torsoandbackmuscleselongate and become toned. It’s as if someone opened the windows into astudent’s chest, letting in soft breezes to slowly and gently rinse awayimbalancesandtension.

AnatomyoftheUpperBackBefore we move ahead, and because this is an area of the body we haven’texplored,let’stakeabrieftripthroughfiveofthemajormusclegroupsofyourupper back: the “lats,” “traps,” rhomboids, serratus, and erectors (illustration18).Theirtonehasanimportantroletoplayinyourjourneyintowellness:

•Latissimusdorsi:Youfirstencounteredthesemuscles,typicallycalledthe“lats,” in chapter 4 because they straddle the thoracic and lumbar spines.They are the largest upper back muscles, and they are responsible forstabilizing the spine in backbending and forward-bendingmovements, aswell as adduction (moving toward the body), internal rotation (turninginward), and the extension of the shoulder joint back and away from thefrontofthebody.Thelatsstartatthelowerthoracicspine,rightabovethetopofyourlumbarspineandat thetopof thebackhipbones.Theywraparoundandup thesidesof thebody,where they interactwith theobliqueabdominalmuscles and helpwith spinal stability, and then they attach tothe insideofyourupperarmbones.7 I’msure Ionlyneed tomention thename of swimmerMichael Phelps, who holds the all-time record for themostOlympicgoldmedals,foryoutovisualizewell-developedlats.8

•Trapezius:The“traps”arethelargemusclesthatlieoneithersideoftheupper spine, forming a large V-shape. They start at the base of yourthoracicspineatT12,spreadoutandupalongyourback,andattachtoyourshoulderbladesandthebaseoftheskullboneatapointcalledtheocciput.When you engage the lower traps, at your middle back, your shoulderblades are drawn down and away from your neck, an action called“depression.”This simple actionhas a ripple effect: It elongates theneckmuscles, especially in a backbending position, which allows the head toshiftintoalignmentovertheshoulders;itencouragestheshoulderstodrawback,anditbroadensyourupperchest.

Illustration18.TheMusclesoftheUpperBack

Theintermediatetrapsworkwiththerhomboidstodrawtheshoulderbladestogether, a movement called “retraction.” I’d like you to feel how these twoactions,depressionandretraction,worktogethertocreatesupportforyourupperchest. First, using your lower traps, “depress” your shoulder blades down andawayfromyourneck.Findyourintermediatetrapsby“retracting”yourshoulderblades toward your spine. Now visualize your shoulder blades as “helpinghands”easingyour shoulders intoalignment frombehindandcreating supportforyourupperchestastheygently“hug”yourupperback.The upper traps lift the shoulder blades up. You can find your upper traps

simply by lifting your shoulders up toward your ears, a movement called“elevation.”

•Rhomboids:Thesemusclesattachyourspinetoyourshoulderbladesandworkwiththeintermediatetrapstoretractyourshoulderblades.Whenpoorposturalhabitscausetheshoulderbladestoslideawayfromthespine,therhomboids first becomeoverstretched andweak, and then tight and rigid.Upper back pain due toweak and tight rhomboids can be felt as chronicachinessorsharppainalongtheedgesoftheshoulderblades.9

• Serratusanteriors:Thesemusclesworkreciprocallywiththerhomboids

—they pull the shoulder blades away from the spine. Shortened serratusmusclesdrawtheshoulderbladesout to theouterbackribcage,strainingandweakeningtherhomboids.Whenapersonhasbothatightserratusandstrainedrhomboids,it’sagoodbettheyalsohaveanexaggeratedkyphoticthoracicspine.10

• Erector spinae: You also first explored this group of long, complexmuscles in chapter 4. Your “erectors” have many jobs; they bring yourspine into forward bending (flexion) and back bending (extension), and,possiblymostimportantly,theyalsoholdyourspineinanuprightposition.They begin all the way down in the layers of the lower back fascia andclimbupyourspine,connectingwitheachvertebra,allthewaytothebaseoftheskull(occiput).Theouterlayersoftheerectorspinaegrouparelongand strappy-looking—these are themuscles that become thick, short, andveryprominentinalowerbackwithanexaggeratedlordosis.Theybecomespreadoutandweakened(andachy!)inanupperbackwithanexaggeratedkyphosis.Thedeeperlayersoftheerectorspinaemusclesconnectvertebraetoeachother,formingapatternthatresemblesalongbraidastheyweavetheirwayupfromthesacrumtotheocciput.11

YOURUPPERBACKISPRIMEDANDREADY

Althoughourworksofarhasfocusedonthelowerback,manyoftheposesyou’vepracticedalso strengthen and tone your middle and upper back musculature. So you’re primed andreadyfortheposestocomeinthischapter!Revisitthefollowingposesforanaha!momentonhowtheyrecruityourmiddleandupperback:

•BridgePose•One-LeggedBridgePose•NobleWarriorPose•SideAnglePose•TrianglePose•Table-BalancePose•SupportedCobraPose•SupportedLocustPose•FlowingBridgePose•FlyingLocustPose•SwimmingLocustPose•CobraPoseFlow

AnatomyoftheNeck

Not toworry, youwon’t be tested on all of thesemuscle names! But as youprepare topractice theposes in this chapter, itwill behelpful tounderstand alittleaboutthemajormusclesinyourneck.Thefulllistofmusclesthatallowthehead and the neck to move can sound intimidating, yet when you read theirnames, with their repeated use of the Latin words for “long,” “upright,” and“head,”youunderstandthefunctionofthesemuscles—tomaintainthelonganduprightspinewe’veworkedonthroughoutthisbookand,ofcourse, tosupportyourheadontopofyourspine.Insteadofoverwhelmingyouwiththewholekitandcaboodle,I’vechosenfourmajorneckmusclegroupsIthinkyou’llrelatetoeasily(illustration19):

•Sternocleidomastoids:CommonlyabbreviatedastheSCMs,thesemusclesarerecognizableasthelong,thickmusclesintheouterlayersofthefrontoftheneck that runangularlyup fromthebreastboneandcollarbones to thesidesofthetemporalbones(thebonesat thesideandbaseofyourskull).They attach to the skull right behind your ears. The SCMmuscles assistwithcervicalandupperspineflexion,as inanabdominalcrunch, inChinLocks, andwith all aspects of headmovement.12 If you press your handagainstyour foreheadandpush into itwithyourhead,youwill feelyourSCM muscles contract. Perhaps you’ve seen a person whose head isforward,whosechinislifted,andwhosebackneckisshortened...perhapsyou’ve experienced this postural misalignment yourself. This is the verychallengingresultoftightnessintheSCMmuscles.13

•Scalenes:Thismusclegroupisactuallythreepairsofmusclesinthesidesof the neck. They originate from cervical vertebrae C2 to C7 and theyextenddownthroughthenecktowheretheyattachatyourfirstandsecondribs.Thescalenesareresponsibleforsideflexionoftheneck,andtheyliftthefirstandsecondribs.Whenyoutiltyourheadbackandflexyournecktowardyourrightshoulder,youwillfeelyourleftscalenesstretching.14

•Levatorscapulae:The“levators”runalongthebackandsidesoftheneckfrom cervical vertebrae C1 to C4 down to the inner upper edges of theshoulder blades, the placewhere tension commonly settles into the upperback.Youcaneasilyfindthispointbyswingingonearmaroundthefrontof your chest to the opposite shoulder as if patting yourself on the back.Yourfingerswilllandonorveryneartheinnerupperedgeoftheshoulderblade.Shiftyourfingersslightlytowardyourspineandyou’llfindthespot.You’refeelingthetraps,withthelevatorsunderneath.Ifyoumassagethem,youmay feel some tenderness there . . . andmaybe you’ll release some

tensionintheprocess!Justastheirnamesounds,theirmainfunctionistoelevate(lift)yourshoulderblades.15

Illustration19.TheMusclesoftheNeck(SideView)

Illustration20.TheMusclesoftheNeck(BackView)

Tightness and shortness in the scalenes and levators areusually causedbythesubtle tensions thatslipdeep into theshouldersover time,whether

from hunching over a computer, slouching against the wind on a coldwinter’s day, or struggling with underlying life pressures and stress.Traumaorinjurycancauseastartleresponsethatshortensthemusculatureof the front of the body and pulls the shoulders up toward the ears andforward, creating the same tightness and shortness in these muscles.Stretchingthemuscleswithyogapostureswillhelptoreleasetensionanddroptheshouldersawayfromtheears.

•Suboccipitalgroup:Thisisagroupofshort,deepmusclesthatconnecttheback base of the skull to the top of the cervical spine (illustration 20).Sometimes it’s called the suboccipital “star,” which is exactly what themuscleslooklikewhenviewedfrombehind.Theyradiateupandouttothebaseoftheskullfromthestar’scenteratcervicalvertebraeC1andC2.Thesuboccipitals,aswellasthescalenes,arelimitedintheirmovementandcanprevent the SCMs from releasing tension, because they may reach theirlimitation long before the superficial SCM is brought into a stretch.16 Tofindyoursuboccipitals,massagethe“valleys”justbelowthebaseofyourskullatthebackwithyourthumbsuntilyourthumbsgobeyondtheouterlayersofmusclesandfindthedeepermusclesundertheoccipitalridge(thebottom edge of the occipital bone). Now, here’s an amazing feeling:Keepingyourhead still,moveyour eyes right and left andupanddown,andyouwillfeelyoursuboccipitalsmove.AccordingtoThomasW.Myersin his book Anatomy Trains, these muscular and eye movements are sofundamentallyconnectedthatanyeyemovementwillproduceachangeintoneinthesuboccipitals.Fromthere,“therestofthespinalmuscles‘listen’to the suboccipitals and tend to organize by following their lead.”Myersliterally means “the rest of the spinal muscles”—all of them. He says,“Loosening the neck is often key to intransigent problems between theshoulderblades,inthelowerback,andeveninthehips.”17

Congratulations!Physicallyspeaking,you’vetraveledthefull lengthofyourspine.Youhaveagoodunderstandingofthenatureofyourspineandhowallitspartsworktogether.Well,maybeyoudon’tthinkthepartsofyourspine“worktogether” yet, but they will as you create tone and fluidity within your backbody.Yourspine,andespeciallyyourlowerback,willthankyouforallthetimeyouinvestinyourjourneyintowellness.

A“HEADSTART”ONYOGAFORYOURNECK

Youmaynotknow it,butall thespinal twistswe’vepracticedso far in thisbookhavebeen

gentlyelongatingthesidesofyourneck.ThesearegoodbaseposestohelpundotightnessintheSCMs,scalenes,uppertrapezius,andlevatorscapulaemuscles,andIencourageyoutocontinuetopracticethemalongsidethenewposesyou’lllearn:

•RestorativeTwistPose•Chair-SeatedTwist•RecliningSpinalTwist•Marichi’sSeatedTwist

THROUGHEASTERNEYES:THEENERGETICVIEW

Now you’ll explore themiddle back, upper back, and neck from an energeticperspective,which reallymeans discussing the four upper chakras, from yourhearttothecrownofyourhead(illustration21).Theyare:

• Anahata chakra: The fourth chakra is your heart center, located in yourupper chest. Commentaries on the Yoga Sutras of Patanjali refer to theheart chakra as the “seat of intelligence”18 and the “seat of pureknowledge.”19

•Vishuddhachakra:Thethroatisthehomeofthefifthchakra,whichisalsoconsideredtobetheseatofpuresoundinthebodyandthe“greatdoorwaytoliberation.”20

•Ajnachakra:Thebrow,ortheareaknownasthe“thirdeye,”iswherethesixthchakraresides.Itisbelievedtobetheseatofmeditationinthebody;init,“themindreachesastateofundifferentiatedcosmicawareness.”21

• Sahasrara chakra: The seventh and final chakra is called the “crownchakra”becauseitisfoundattheveryapexofthebody.Sahasrarameans“thousand-spoked,”anditisoftendepictedasathousand-petaledlotusthatsitsatthecrownofthehead.22Itisapowerfulplaceoffreedomfromego;deep,cosmicself-actualization;and“theseatoftheself-luminoussoul.”23

Thefourthandfifthchakrasarethemostgermanetoourworkinthemiddleback,upperback,andneck,sowe’llexplorethemmorenow.Recall and visualizeKundalini, your coiled spiritual energy, and imagine it

snaking itsway up the energetic channels (nadis) in your spine, starting fromyour lower sacrum. So far, we have imagined how Kundalini energizes theMuladhara (root) chakra, the Svadhisthana (sacral) chakra, and the Manipura(navel)chakra.WehaveenvisionedituntyingtheBrahmagranthi,theenergeticknot at your navel, and igniting the powerful fire of transformation—agni—in

your solar plexus. Now, as you open and tone your middle and upper back,visualizeKundalinicontinuingitsupwardjourneyintothespaciousnessofyourchest.

Illustration21.TheAnahata,Vishuddha,Ajna,andSahasraraChakras

ItsnextstopistheAnahatachakra,situatedrightinthemiddleofyourchest.Iintroducedyou to theAnahata chakra as the placewhere the energies of yourlowerbody(apanavayu)andyourupperbody(pranavayu)unite.Nowwe’llgodeeper into understanding Anahata’s role in your body, both physically andenergetically.

AnahataChakra:YourHeartCenter

Anahata chakra is Sanskrit for “wheel of unstruck sound.”24 In yogicphilosophy,theAnahatachakraiswherethesilent,cosmicvibrationofOM,theseedofallsounds,canbeheardasonedrawsinwardintoastateofmeditation.25It’salsotheplacewhereintelligence,ofboththemindandtheheart,resideandmerge.26TheAnahatachakraaidsthefunctionsofthelungsandheartbyfeedingthem

with prana, life force. TheAyurvedicmarma points on the chest, calledHridmarmani,orheartpoints,helpregulatecardiacfunctionandheartrate,improve

coronarycirculation,andhelptomaintainoptimalfunctionofthelungs.27WhenIvisualizeKundalinienergyrisingupoutoftheManipurachakrainto

theAnahatachakra, I imagine itas if theenergywereburstingoutof fire intocool, freshair.Thisshouldbeeveneasier tovisualizewhenI tellyou that theAnahata chakra is the home of the element of air in your body, the place ofakasha(radiance,luminousinnerspace)andprakasha(luminosity,brightness).28TheAnahatachakraisalsocalled“theseatofbalance”inthebody.Itsitsin

the center of the body, with three chakras below it and three above it; itcirculatesairandenergythroughthebodyinalldirectionstobalancetheflowofprana; and in Indian theology it harmonizes the energy of Shiva, the “male”energetic principle of consciousness, with Shakti, the “female” energeticprincipleofaction.29Iintroducedtheconceptofthethreeenergeticknotscalledgranthisinchapter

5. You may remember that granthi is translated as a “knot,” “hardening,” or“complaint,”andthatBrahmagranthiistheknotintheManipura(navel)chakra.Anotherknot is theVishnugranthi,which is located in theAnahatachakra.

AlthoughIdon’tfeelthrilledwhenIthinkaboutaknotinmyheart,I’vealwaysliked that Vishnu granthi is so named. In Hindu mythology, Vishnu is themanifestationofuniversalenergychargedwithpreservingthecosmos,andyourheart is thecenterofyourownpreservation,bothphysicallyandenergetically.Vishnu granthi is the knot that hardens as our emotions and emotionalattachmentsdevelop,andyoumaygaingreatinnerpeaceifyouuntangleit.Thepranayama practice Bellows Breath opens the granthis—and all the chest andupper back openers in this chaptermay help to keep theVishnu granthi fromreknottingitself.

VishuddhaChakra:YourInnerVoiceAs you practice some of the poses that help your neck to release, you’ll alsoopen the energetic pathways leading into the throat, allowing the Vishuddha(throat)chakratobecomeopenandactive.TheVishuddhachakra,whichmeans“wheel of purity,” is the seat of self-expression and communication in thebody.30Ifyou’veevergotten“allchokedup”withemotion,youknowwhattheVishuddhachakraisallabout.Whenyouspeakthetruthandyouknowthatyourself-expressionisauthentic,sincere,andpure—spokenwithaclear,strongvoice—this is also theVishuddha chakra. In yogic philosophy, all spoken languagecomesfromthe throatchakra,givingvoice to theemotions in theheart.Whenyourthroatchakraisopen,yourvoicepenetrates“totheheartofthelistener,”as

one Indian author and teacher puts it. “This pure sound affects the listener bychangingthespaceofhismindandbeing.”31In certain yogic traditions, the Vishuddha chakra is considered to be a

“stupa,”32orsummit,withinthebody.ThetwochakrasaboveVishuddha—theAjna(thirdeye)chakraandtheSahasrara(crown)chakra—areconsideredtobein the realmof “ether,” soVishuddha is the place in the bodywhere the fourclassicalelementsofearth,water,fire,andair(representedbythechakrasbelowit),meetandaresynthesized:

•TheearthinessoftheMuladhara(root)chakra•ThefluidityoftheSvadhisthana(sacral)chakra•ThefierinessoftheManipura(solar)chakra•TheairinessoftheAnahata(heart)chakra

Drawing together with the ethereal qualities of the top two chakras, theseelementsareallrefinedintotheirpurestessencesinthethroatchakra,dissolvingintopureenergeticakasha,orradiance.33

UNITINGEASTANDWEST:THEHOLISTICVIEW

Before we begin our final sequence of new yoga poses, I’d like to take youthrough ameditation on your upper body and theways inwhich it, like yourpelvicbowl,isavesselofenergyandpowerinyourbody.TheSanskritwordkumbhameans“awaterpot,apitcher,achalice.”34Inyoga

practice, theword kumbhaka, which is derived from kumbha, refers to breathretentionduringpranayama,eitherwhenyouholdyourbreathinatthetopofaninhalation (antarakumbhaka,or internal retention),orwhenyoususpendyourbreath at the end of an exhalation (bahya kumbhaka, or external retention).PatriciaWalden,myyogateacher,oftenreferstothehumanchestasakumbha—“asacredvessel”forholdingprana(lifeforce).Forthenextfewminutes,I’dlikeyoutoimagineyourchestinthisway,asasacredvesselforgatheringandholdingprana.Sit comfortably, either on the floor or on a bolster. If your lower back is

uncomfortable,sitwithyourbackagainstawallwithasmallpillowbehindyourlowerback,orsituponachair.Dropyoursitbonesdown into thesupportofyour seat, while you energetically lift your torso up with a deep inhalation.Maintain the lift of your trunk as you exhale.Close your eyes andbringyourattentiontothebackofyourbody.Withoutarchingyourlowerback,liftyoursacraljoints,backhipbones,and

spinal muscles upward. Visualize them long and even on both sides of yourspine.Visualize the gentle, natural curvature of yourwhole spine; the inwardcurveofyourlumbarspine,thetransitionbetweeninwardandoutwardcurvesatyourmiddle back, the subtle outward curve of your upper back, and the softinward curve of your neck.Balance your head on your neck by drawingyourears in line with your shoulders while you gently tuck your chin.With eachinhalation, visualizebreath flowingup throughyour spinalmuscles, supplyingthemwithfreshoxygenandbloodsotheyarestrongandfluid.Nowyou’llrefineyourpositionusingwhatwelearnedaboutthemusculature

ofyourupperbackandchest.First,drawthemusclesofyourupperbacktowardyour spine—without gripping or overhardening. Visualize your lats, traps,rhomboids, and erector spinae muscles all drawing toward the center of yourback.Ifyourupperbackisachy,thisactionshouldbringitsomecomfort.Youshould feel your shoulders draw back slightly and your upper chest shouldbroaden.Second, create the “depression” movement in your shoulder blades that I

describedpreviously:Drawthemdownfromyournecktowardyourbackwaistwhile remainingmindful not to overarch your lower back.Hug your shoulderbladeswith your traps and feel the support of “helping hands” on your back.Feelthatyou’vecreatedaspaceinyourchest,likethecupofasacredchalice,toholdprana,lifeforce.When your back is comfortable, shift the focus of your mind from your

physical body into your energetic body. Visualize your breath flowing upthroughthecentralenergeticchannelinyourspine,theSushumna,andthroughthedancing,curvingchannelsofenergy,IdaandPingala,whichweavetheirwayup theSushumna,meeting and crossing at each chakra. Just asyouvisualizedenergyflowingupthroughyourspinalmuscles,nowvisualizepranaflowingupthroughthesechannels,fromtheMuladhara(root)chakraallthewayupintotheSahasrara(crown)chakra,supplyingeachchakrawithfreshpranasotheyareallopenandfluid.Now,uniteyourphysicalandenergeticbodiestogether.Visualizeyourspinal

muscles surrounding the Sushumna offering it physical support, while theSushumna feeds your body energetically. Visualize Ida and Pingala dancingaround and through your spinal muscles as well as around the Sushumna,embracing the muscles with nourishing energy. Visualize your physical andenergetic spines completely united, physically toned, energetically spacious(akasha)andluminous(prakasha).ComeintoOceanBreath,gentlyconstrictingthebackofyourthroatsoyour

breath sounds like the rhythm of the ocean as it laps up onto the shore and

slowly, gently flows back into its depths.Create an even, balanced rhythm toyourinhalationandexhalation.When you’re ready, hold your breath for a few seconds at the top of an

inhalation in the “internal retention” (antara kumbhaka) action I describedearlier. Tuck your chin slightly, as if to bow your mind to your heart, andrevisualizeyourbody—especiallyyourchest—asakumbha,asacredvesselforholdingprana.Visualizeyourvibrant,plentifulpranagentlydiffusingitselffromthekumbhaofyourchestintoeverycellofyourbody.Beforeyourmindoryourbodybecomestense,releaseyourholdingwithalongOceanBreathexhalation—seeifthelengthofyourexhalationcanbelongerthanyourinhalation.Attheend of your exhalation, suspend your breath for a few seconds in the action Idescribedas“externalretention,”orbahyakumbhaka.RepeatOceanBreathwithinternalandexternalretentionforafewrounds,aslongasyourmindandbodyremaincomfortable.Studieshave shown thatmindfullyholdingyourbreath and elongatingyour

exhalationwhenyoupracticeOceanBreathcanactuallydeepenthefeelingofacalm and quiet mind.35 Sit quietly and observe how your mind has changedduringthismeditationandpranayamapractice,andreflectonthepowerofyourbreath,thekumbhaofyourchest,andyourwholebody.

YOGAPOSESFORAHEALTHYMIDDLEBACK,UPPERBACK,ANDNECK

AskandListen:PreparationforPractice

PassiveChestOpener

This is a supported position that stretches the pectoralmuscles (your “pecs”),which run across the upper chest. When these muscles are tight, two thingshappen: They rotate the head of the upper arm bones forward and inward,resultinginroundedshouldersandacollapsedchest,andtheypulltheshoulderblades away from the centerline of the spine and forward, which causes anexaggerated kyphosis of the upper back andweakened upper backmyofascia.PassiveChestOpenerisparticularlyeffectiveforanexaggeratedkyphosisandatightupperchestorshouldergirdle.Openupablanketsoit’sbetweenthreeandfourfeetinlength,oraslongas

your body is fromyour tailbone to the crown of your head.Roll it up tightlyalongthelongsidesoit’sveryfirm.It’simportantthattherollbenarrow—ifit’stoowide,youwon’t feelastretchacross thefrontofyourchest.Place therolllengthwiseonyourmat.Sitononeendoftherollwithyourfeetflatonthefloorand liedownon it;yourentire trunkandheadshouldbesupportedby the roll(fig. 6.1). A four-inch foam exercise roller is also an excellent prop for thisexerciseandcanbeusedinsteadofablanket.

FIG.6.1

POSESFORYOUROPENCHEST

PassiveChestOpenerincreasesbroadnessacrosstheupperchestandincreasestherangeofmovement inyourupperback.You’ll feelhow ithelps inposeswhereyourshouldersare inextension(whenyourarmsmovebackandawayfromyourbody).We’vedoneseveralsofar,andwe’lladdmorelaterinthischapter:

•BridgePose•One-LeggedBridgePose•OpenHeartandStandingSealVariationofDeepSideStretchPose•BowPose•CamelPose

Stretchyourarmsoutataninety-degreeanglefromyourtrunkandrestthemonthefloorwithyourpalmsturneduptotheceiling.Drawyourshoulderbladesawayfromyourearsusingthelowertrapeziusmusclesatyourmiddleback,andpress them towardyour front body, feeling those “helpinghands” support andbroadenyourchest.Now bring your arms into “Cactus Pose” by bending your elbows and

pointing your forearms and hands in the same direction as your head. Yourforearms should be at a ninety-degree angle to your upper arms. Place yourforearms on the floor, if possible, pressing your elbows down first, then yourforearmsandhands.Ifyouwantmorestretch,addmoreheightunderyourtrunk.Closeyoureyesandbreathedeeplyintoyourupperchest.Feel thelayersof

myofasciareleasingtightness,allowingyourchesttosoftenandbroaden.Stayintheposeforfiveminutes,orlongerifyouarecomfortable.Tocomeout,turntoyourside,rollingoffyoursupport,andbringyourselfuptoaseatedposition.Ifyouhaveashoulderinjury,approachPassiveChestOpenerwithrespect;itcanbeasurprisinglystrongstretchfora“passive”pose.

SupportedUpperBackStretch

Placeoneblockacrossyourmatonitslongedge,soitisatits“medium”height.Placeanotherblockaboutsixinchesbehinditonitsshortend,at“high”height.Sitonyourmatwithyourkneesbentandyourfeetflatonthefloor,reachbackwithyourhandsandhold the firstblock.Layyourupperbackonto theblock,making sure the block is underneath your shoulder blades and not your lowerback. Place your head on the higher block.Hold your elbows and reach yourarmsoveryourhead(fig.6.2),orplaceyourforearmsonyourforeheadifyouhaveashoulderinjury.Check inwithyourbodyfora fewbreaths tomakesure it’scomfortable. If

your lower back is uncomfortable, turn one or both of your blocks down to“low”height.Ifyourupperbackisflexibleandyou’dlikemorestretch,turntheblockunderyourshoulderbladesupto“high”height.Makesureyourneckisincomplete comfort, and add a blanket on top of your block for higher support.Finally,scoopyourtailboneuptowardyourpubicbonetoelongateyourlowerback,andstretchyourlegsstraightdownalongthefloor.Letyourupperbackelongatealongtheblock.SupportedUpperBackStretch

helps lessen an exaggerated kyphotic thoracic spine. Visualize each vertebraemoving away from the one below it as themuscles elongate.Close your eyesandbreathedeeplyintoyourupperchest,feelingstretchandlength.Remembertheimageofyourchestasachalice,andletyourchestbecomeasacredvesselforholdingprana.Stayintheposeforfivetotenminutes.Tocomeout,engageyourabdominal

coremusclesandpressyourhandsdownintothefloortohelpprotectyourspineasyouliftyourtrunkbackupintoasittingposition.

FIG.6.2

NeckMeditation

PracticeNeckMeditationoftentogentlyreleasetensionandincreasetherangeof motion in your neck. If you have a neck injury, proceed slowly and withcaution.Lie on your backwith your arms reaching straight out fromyour shoulders

andyourpalmsfacingupward.Drawyourshoulderbladesawayfromyourneck,press them towardyour front body to openyour chest andground the tops ofyourshoulders.Centeryourheadandneckon thecenterlineofyourbodyandmake sure that the back of your neck is long. If your shoulders are roundedupward and your head tilts back, support your head on a folded blanket.Restyourlegsalongthefloororbendyourkneesforlowerbackcomfort.With your next exhalation, turn your head to the right, making sure it is

rotating around the axis of your spine and not tilting up or down. Your gazeshould be toward your right hand. It’s sometimes helpful to lift your headslightly,turnit,andthenputitbackdown.Youshouldberestingonyourrightear. Use each exhalation to turn your head farther. Be an observer in thismeditationandfindoutwhattherangeofmotionisinyourneck.Inhaling,bringyour head back to center, and repeat to the left. Youmight find a surprisingdifferencefromsidetoside!Bring your head back to center and stay there for a few breaths; give your

necktimetoreceivethegentlestretchofNeckMeditation.

PracticeforaHealthyMiddleBack,UpperBack,andNeck

SeatedNeck-StretchSequence

Stretch

This sequence of neck stretches will gently but actively stretch the neckmusculature that I outlined earlier in the chapter so thatwhen youmove intoyogaposes,yourneckwillbealittlelooserandmorecomfortable.Thesearen’tyoga poses per se, but their movements are incorporated into many poses.Approach themasyouwouldanyyogapractice—withmindfulattention,deepand conscious breathing, and self-awareness. An extra measure of caution isappropriateifyourneckistightorifyouhaveaninjury.Activeneckstretchescanbeintense.Holdeachstretchforonlyafewbreaths

inthebeginning.Proceedslowlyintodeeperstretching.Mostofthestretchesusegentlepressureofyourhandstodeepenthestretch.Youmaychoosenottodothisifthestretchfeelstoostrong;inthatcasesimplytouchingyourfingertipstoyourskullcanfeelstabilizingforyourneckandhead.

SideNeckStretchYou’llneeda chair, anda foldedblanket ifyou like to sit onheight formoresupporttoyourlowerback.Sitincross-leggedpositiononyourmatorblanket.Place thechair toyour right,abouteighteen inches fromyourbody,andmakesurethechairisonyourmatsoitdoesn’tslidewhenyou’reinthestretch.Holdthebottomrungofthechairwithyourrighthand.Leantoyourleftuntilyourrightarmisstraight,almosttothepointofbeing

taut.Tiltyourlefteardowntowardyourleftshoulder(withoutraisingeitherofyour shoulders) andmake sure you’re not rotating your head (fig. 6.3). Youreyesshouldgazestraightforward.Breatheintotherightsideofyourneckandfeel a good stretch—you’re bringing fresh blood and energy to your uppertrapeziusmuscles.Letyourexhalationsguideyoufartherintothestretch.Foradeeperstretch, takeyour lefthandoveryourhead toyour rightearandgentlydrawyourheadfarthertotheleft.Releasethepressureofyourhandforafewseconds,turnyoureyesdownto

thefloor,anddrawyournosetowardyourleftshoulder.Pressyourfingersintothebackrightsideofyourskulltogodeeperintothestretch.Whenyoufeelastretch that startsbehindyour right ear andgoesdownyourneck towardyourshoulder blade, you’ve found your levator scapulae muscle. You can gentlymoveyourheaduntilyoufindtheperfectstretchforyourneck.Keepyourhandlightly on your skull as you bring your head up and into alignmentwith yourspine,thenrepeattotheleft.

BackNeckStretchSituptallwithyourheadalignedwithyourspine.Tuckyourchinslightlyanddraw it gently back toward your neck; you should feel the back of your necklengthen. Exhaling, drop your chin down toward the top of your breastbone,makingsureyoukeepyourchestlifted.Moveyourchinmoredeeplywithyourexhalations,feelingthemusclesatthebackofyournecklengthenandrelease.Todeepenthestretch,placeyourfingersonthebaseofyourskull(occiput),

andpressyourchinfartherdown(fig.6.4).Youshouldfeelastretchtotheuppertrapeziusmusclesalong thebackofyourneckand the topsofyour shoulders.Keepyourhandsgentlyrestingon thebaseofyourskullasyouliftyourheadbacktoanuprightposition.

FIG.6.3

FrontandSideNeckStretchDraw your shoulder blades away from your neck and envision those “helpinghands” press them forward yet again. Place your fingers along themuscles ofyourneckandlengthenyourneckupward.Thentipyourheadback,envisioningyourcervicalspinecomingintoagracefularch.Takeyourheadasfarbackasyourneckcomfortablyallows,thenslowlyreleaseyourhands.Holdthebaseofyourskull (occiput)whileyoutipyourheadbackanddrawitawayfromyour

neck,thenreleaseyourhandsandtipyourheadasfarbackasyoucomfortablycan(fig.6.5).Openyourmouthaswideaspossibletotipyourheadevenfartherback.Seeifyoucanmaintainthepositionofyourskullwhileyouslowlycloseyourmouth.With your head tipped back, take your left hand to the right side of your

foreheadanddrawyourlefteartowardyourleftshoulder.Yourgazeshouldbeupward.Youshouldfeelastretchalongthefrontrightsideofyourneckatthelong, thick sternocleidomastoid (SCM) muscles we discussed earlier; perhapsyou can also feel a stretch to the scalenes, which sit underneath the SCMs.36Keepingyourfingersrestingonyourforehead,slowlybringyourheadbacktothecenter.Repeatontheoppositeside.

FIG.6.4

FIG.6.5

ChairPose

StretchandStrengthen|Utkatasana

ThisposeiscalledChairPosebecauseinit,yourbodylookslikeit’ssittinginachair.But this pose’s Sanskrit name,Utkatasana, is translated intoEnglish as“FiercePose.”You’llstartbyopeningyourshouldersandsidetrunk,thenmoveinto a supported version ofChair Pose towarm up your back, shoulders, andchest before coming into fullChair Pose.When you practiceChair Pose afterwarmingup,you’llfeellikeyouaresettlingdownintoachairthatwasmadetofit your body, rather than moving into the fierce upper back stretch (and legstrengthener)thattheSanskritnamesuggests.

Shoulder/SideTrunkStretchStandabouta foot fromawall, facing it.Stand fartheraway ifyourshouldersare very flexible. Draw your left arm behind your back and slowly lift yourforearmandhandupalongyourspineuntilyoufeelacomfortable,sustainablestretchinyourleftshoulder.Liftyourrightarmuptowardtheceilingandtakeyourrighthandtothenapeofyourneck.Crawlyourrighthanddownyourspineuntilyourhandsmeet(fig.6.6).Iftheydon’t,holdabeltwithbothhands.Placeyour rightelbowagainst thewall.Look to see thatboth sidesofyour

chest are facing thewall evenly, and then lookstraightat thewall.Pressyourhipsawayfromthewallandpressyourchesttowarditasyoureachyourrightelbowupthewall.Youshouldfeelagoodstretcharoundtheupperrighttrunk,shoulder, and armpit. Hold Shoulder/Side Trunk Stretch for fifteen to twentyseconds, bend your knees slightly to comeout of the stretch, then repeat it toyour left. Ifyouhavea shoulder injury,makesureyouonlygoas farasyourshoulderenjoysacomfortablestretch.

FIG.6.6

SupportedChairPoseStand facing a wall in Mountain Pose the same way you just did forShoulder/SideTrunkStretch,thistimewithyourfeetabouteighteeninchesfromthewall.LiftyourarmsupintoUpwardHandPose.Placeyourhandsflatonthewall,a littlewider thanshoulders’widthapart,andstretchyourarmsupalongthewall.Gazestraightatthewall.Bendyourkneesanddropyourhips,comingintoSupportedChairPose.Pressyourchesttowardthewallwhileyoustretchyourarmsup(donotbend

yourelbows!),mindfullylengtheningyourlowerbackratherthanoverarchingit(fig.6.7).Bringyourchesttothewallbeforeyourhead,thentouchyournose—notyourforehead—tothewall.Youshouldfeelastretchallaroundyourupperback and shoulders, and across your upper chest. Hold for fifteen to twentyseconds,stretchyourlegsstraight,andreleasethepose.

FIG.6.7

FIG.6.8

FullChairPoseBegin in Upward Hand Pose, this time with your palms facing each other.Elongate your body upward as you inhale, and with an exhalation bend yourknees,dropyourhips,andleanslightlyforward(fig.6.8).Youreyesshouldgazestraightahead.Scoopyour tailbone inanduptomaintain length inyour lowerback,andstretchupwardthroughyourtrunk,shoulders,andarms.Re-createtheactions you found in your upper back, chest, and armpitswhen you practicedsteps1and2.AreyouabletoconnectwiththefeelingoffiercenessofFullChairPosenow?

In the pose, your thighs, hips, and abdominal core musculature should becompletelyengagedtohelpyourupperbackopenasmuchaspossible.HoldFullChairPosefortentotwentyseconds,breathingevenlyandfully.Tocomeoutofthe pose, stretch your arms, trunk, and legs upward, come back into UpwardHandPose,andreleaseyourarms.StandinMountainPoseforafewbreathsand

feelspaciousnessandopennessinyourupperbackandshoulders.

EaglePose

BalanceandStrengthen|Garudasana

StandinMountainPose.Stretchyourarmsstraightoutfromyourshouldersandasyouexhale,crossyourrightarmoveryourleftarmatyourelbows.Faceyourinnerforearmsawayfromeachother,andplaceyourleftfingersonthepalmofyourrighthand.Yourthumbsshouldpointtowardyourface.Ifyourhandsdon’treach eachother, hold abelt to connect them. If you can’t crossyour elbows,give yourself a hug by holding each shoulderwith the opposite hand. If yourelbowsarecrossed,gazebetweenyourforearms.Lift your arms upward from the elbows, and breathe into the tops of your

shoulders and upper back. Feel your shoulder blades wrapping around to thesides of your trunk and feel a great stretch deep in the weave of your uppertrapeziusandrhomboidmuscles.You’re halfway into Eagle Pose. You can remain here and just enjoy the

stretchtoyourupperback.Butifyou’regametopracticefullEaglePose,you’llalsogetsomeniceopennessacrossyoursacralband.Here’stherestofthepose:Bendyourknees,justlikeyoudidinChairPose.Shiftyourweightontoyour

right foot andwalk your left foot forward and around your right leg. Pick upyour left foot andwrap it behind your outer right shin—any amount possible(fig.6.9).Thisactioncomesfromrollingyourupperthighsinward,whichbringsyourhipsintointernalrotationandspreadsthesacralband.Stay in Eagle Pose for fifteen to twenty seconds,mindfully observing how

yourbodyiscontinuallyfindingitsbalance.Considerthesharpnessofaneagle’smovementsandintelligence,andbringthosequalitiesintoyourbodyandmind.TocomeoutofEaglePose,firstundoyourlegsandthenfollowwithyourarms.Repeattotheoppositeside.

FIG.6.9

RevolvedLungePose

Stretch|ParivrttaAnjaneyasana

BegininLowLungePosewithyourrightlegforward.Exhaling,placeyourlefthandonthefloorabouttwelveinchestotheleftofyourrightfoot.Ifyoucan’teasilyreachthefloor,placeyourhandonablock.Placeyourrighthandonyourrighthipandasyouinhale,elongateyourtrunkawayfromyourhips.Exhaling,turnyourtrunkuptowardtheceiling,anyamountpossible.Repeatthestepsofelongatingandturningyour trunkalongwiththerhythmofyourbreath.Whenyou’ve reached a comfortable, sustainable stretch, reach your right arm uptowardtheceiling.Tostretchyourneck,rotateyourheadaroundtheaxisofyourspine,justlikeyoudidintheNeckMeditation.Gazeforward,orlookupatyourraisedhandformorestretchinyourneck(fig.6.10).RevolvedLungePosestretchesandtonesthemusclesofyourtrunkandhips.

It’smoreimportanttoelongateyourtrunkthanitistoturnit,becauseinordertoprotectthespinaldisks,thespineneedstolengthenbeforeittwists.Asyoutakeyourrightarmuptotheceiling,besuretodrawyourshouldersawayfromyourneckandpressyourshoulderbladesforwardtohelpsupportyourupperchest.Hold Revolved Lunge Pose for fifteento twenty seconds and slowly bring

yourrightarmdown.Placebothhandsonthefloorandtakeyourrightlegbacktomeetyour left leg. Rest in Child’s Pose for a few breaths before you practiceRevolvedLungePosetoyourleft.

FIG.6.10

RevolvedTrianglePose

StretchandStrengthen|ParivrttaTrikonasana

RevolvedTrianglePoseelongatesallthemyofasciaofyourlower,middle,andupperback,anditstrengthensthestabilizingmusclesofthelegsandhips.You’llbeginabout six inches away fromawall, facing it.Walkyour feet four andahalffeetapart,andturnyourrightfootoutandyourleftfootin.Placeablockbythearchsideofyourrightfoot,oruseachairforsupport.Turnyourtorsototherightandswingyourleftarmupandaroundtotheright.Bendforwardatyourhips,bringyourlefthandontotheblockorchair,andplaceyourrighthandonyourrighthip.Turnyourbackintothewall.Elongateyourtrunkforwardwitheach inhalation, and turn more deeply into the twist with each exhalation.Finally,liftyourrightarmuptotheceiling.Iexploredtheyogicconceptsofpracticingasanaswithsthiraandsukham—

stabilityandcomfort—inDeepHipMeditationwaybackatthebeginningofour

journey.Forthenextfewbreaths,exploreyourbodyinRevolvedTrianglePoseand see if you can find these qualities in your body. Be sure your shoulders,neck,andheadareinlinewithyourspine—that’showyou’llopenyourmiddleandupperback.Whenyou’reready,liftyourrightarmuptowardtheceilingandspread your upper chest. Turn your head just the way you did in NeckMeditationandRevolvedLunge—aroundtheaxisofyourspine.Gazeforward,or,ifyouwantmorestretchinyourneck,turnyourheadtolookuptowardyourraisedhand(fig.6.1).Stayintheposefor tentotwentyseconds,oras longasyouarecomfortable.Tocomeoutofthepose,turnyourtrunktowardthechairandplaceyourrighthandonit.Stepyourleftfootnexttoyourrightfoot,thenslowlyliftyourtrunk.Repeattheposeontheoppositeside.

FIG.6.11

Ioftenaskmystudentstovisualizetheenergyoftheirtorsosasbeinglikeatornadowhentheyareinthispose.Itstartsoutnarrowatitsroot(yourhips)anditbecomesbiggerandbroaderasittwistsoutward(yourupperchestandarms).There’snothingwimpyaboutthispose—letyourselffullyexpressthepowerofyourprana-filledvessel.

BowPose

StretchandStrengthen|Dhanurasana

Now that you’vewarmedupyourmiddle andupper back, check inwithyourlowerbackforafewbreathstomakesureit’scomfortablewiththeposesyou’vepracticedsofar in thischapter. If it is,you’rereadytoproceed intoBowPoseandCamelPose,whicharebackbendsthatwakeupandtoneyourentirespine.Ifyour lower back feels tired or sore, practice the Locust Pose and Cobra Posevariations from chapters 3 and 4 until you feel confident about moving intodeeperbackbends.

ActiveLyingDownLieonyourmatonyourfrontbody,oronablanketforextracomfort,withyourarmsstraightforward.You’renotresting,though;pressyourhipbonesandfrontgroins down into the earth, and scoop your tailbone toward your pubic bone.Stretchyour legsawayfromyourwaist,engageyourabdominalcoremuscles,and elongate your trunk away from your waist. This is an active lying-downposition that creates length in your lower back and helps support it in thebackbendtocome.

HalfBowPoseProp yourself up on your left forearm, bend your right knee, reach backwithyour righthand, andholdyour foot.Pressyour shinand foot away fromyourbodysoyourchestlifts(fig.6.12).Asitdoes,keepelongatingyourspinetowardyourfrontbody,asifyourspinecouldkissyourheart.

FIG.6.12

FIG.6.13

Raiseyourchestonlyasmuchasyourlowerbackcomfortablyallows.Holdfortentofifteenseconds,thenbringyourrightlegbacktothefloor.Placeyourheadonyourhandsandrestforafewbreaths,andrepeattotheleft.

FullBowPoseOnceHalfBowPosefeelscomfortableinyourlowerback,you’rereadyforthefullpose.You’llstart instep1,“ActiveLyingDown”position.Oneata time,bendyourknees,reachbackwithyourhands,andholdyourfeet(fig.6.13).Ifyoucan’treachyourfeet,placeabeltaroundyouranklesandholdthebeltwithboth hands. Draw your shoulder blades away from your ears and press themforwardtobroadenandsupportyourchest.Inhale strongly and deeply, and lift your chest and legs evenly up from the

floor.Dropyourchinslightlyanddrawyourearsback,bringingyourheadandneck into alignmentwith your spine.Your eyes should gaze forward and feelsoft,as if theywere looking inwardrather thanoutward.Then, ifyourneck iscomfortable, lift your chinup,gazing softlyupward.Feelyourbody risingupfromtheearthfromtherootednessofyourhips,yourwholebodycurvingintoasmooth,curvedcupshape;letyourentirespine,fromyourtailbonetothenapeofyourneck,becomeasacredvesselbrimmingwithprana.HoldBowPose for ten to fifteen seconds and then release your legs. Place

yourheadonyourhands,bendyourknees, and lift your shinsupward;gentlysway them back and forth like windshield wipers for a few breaths. Rest inForward-BendingHero’sPosetogiveyourspineafewmomentstostretchandreleaseanytightness.

CamelPose

StretchandStrengthen|Ushtrasana

Ifyou’regame foronemorebackbend,practiceCamelPose. It’sbasically thesameshapeinyourbodyasBowPose,butit’sdoneinakneelingposition.Thiscreatesalittlemoreofachallengeforthelowerback,sinceyou’releaningbacktomove into thepose.Toprotect against lowerback compression, you’ll firstpracticeCamelPosewiththesupportofachairsothatyoulearnitsmovementsinawaythatbringslengthintoyourlowerback.

SupportedCamelPoseKneel onyourmatwith a foldedblanket underneathyourknees and shins forextra comfort. Place a folding chair facing you, with the seat of the chairtouchingthefrontofyourhipbones.Placeyourhandsonthesideedgesofthe

seatof thechair.Bendyourelbows towardyourside ribsandcomeontoyourfingertips.Scoopyourtailboneinandupandcreateliftinyourhipsandlengthinyour lowerback;engageyourabdominalcoremuscles tocreate firmness inyourtrunk.Pressyourfingertipsdownandliftyourchestup,asifyoucouldliftyourself

all theway to the sky. This is the key to creating space and comfort in yourlower back.Draw your shoulder blades away from your ears, and press themforwardtocreate“helpinghands”ofsupportforyourupperchest.Nowyouaresupported at both the base and top of the spine, by your tailbone and yourshoulderblades,respectively.Feelyourchestbroadenandliftasyouinhale,likeawellspringof risingenergy,andfeelasubtle inner lift throughyourspineasyouexhale.Elongatethebackofyourskullawayfromyourshoulders,andifyourneckis

comfortable, take your head back and gaze up toward the sky (fig. 6.14),softeningyoureyesasyoudidinBowPose.Ifyourneckisindiscomfort,tuckyourchinandgazestraightforward.Tocomeout,releaseyourhands,tuckyourchin,andrestinForward-BendingHero’sPose.Checkinwithyourlowerback,andifit’scomfortable,proceedintoFullCamelPose.

FIG.6.14

FullCamelPose

Kneelonyourshinsandplaceyourhandsonyoursacraljoints.Inhaling,re-create all the supportive actions and the lift in your chest that you found inSupportedCamelPose.Drawyourhandsdownalongthebackofyourhips,thenonebyonebringyourhandstoyourheels.Lookforward,ortakeyourheadbackifyourneckiscomfortable,visualizingthatyourheadiscradledbysupportive,lovinghands (fig.6.15).HoldCamelPose for ten to fifteenseconds.Tocomeout, strongly press your thighs forward to lift your chest up and back to anuprightposition.RestinForward-BendingHero’sPose.

FIG.6.15

TIPSFORACOMFORTABLECAMELPOSE

CamelPose is sostrengthening for the lowerback, yet sometimes it’sachallenge to findacomfortable position. Here are a few suggestions to help lengthen your lumbar spine andcreatecomfortinyourlowerback:

•Placeachairbehindyourbody,withtheseatofthechairtouchingthebackofyourhips,andplaceyourhandsonthechair.Astheposebecomesmorecomfortablewithrepeatedpractice,trywalkingyourhandsdownthefrontlegsofthechair.

•Placeabolsteracrossyourcalvesandsupportyourhandsonit(fig.6.16).•Placeabeltunderyourshinsandholditwithyourarmsfirmandstretching;liftyourchestupandoutofthestabilityofyourarms.

FIG.6.16

Bharadvaja’sTwist

Stretch|BharadvajasanaI

WHOWASBHARADVAJA?

Inyogicmythology,BharadvajawasthefatherofDrona,theteacherofthewarriorswhofoughtinthewarsdescribedinIndia’sfamousepic,theMahabharata.37Onepartofthisepic,calledthe Bhagavad Gita, describes the inner journey of one warrior in particular, Arjuna, as he

struggles with his prescribed role in life as a warrior when he is called to fight against hiskinsmen.Arjuna’s journey isametaphor for the inner journeyeveryone takes in life; it is thesearch for one’s truepath.As youpracticeBharadvaja’sTwist, visualize theouter layers ofyourtrunkreleasingandopeningsothatyoucanseeinsideyourheartanddiscoveryourownlifepath.

Your lower back will enjoy resting after backbends, but first you’ll lengthenyourentirespinewithaseatedtwisttoreleaseanyleftovertightness.Sitonyourmatwithyourlegsstraightinfrontofyou.Leantoyourrightand

shiftyourshinsandfeetovertoyourlefthip.Placeyourleftankleoverthearchofyourrightfoot.Placeyourhandsonyourhipsandfeelhowbalancedtheyare—theyshouldbealmosteven.Yourlefthipcanbeofftheflooralittle,butbothhips should feel that they are descending down toward the earth. If you feelunbalanced,placeafoldedblanketunderyourhips.Placeyourhandsbehindyouonthefloor,leanback,lookup,andliftyourchestupanyamountpossible.Feelawellspringofrisingenergybubblingupyourspine, justasyoudid inCamelPose.Stretchyourleftarmup.Withadeepexhalation,takeyourlefthandtoyour

right thigh. Turn your palm out and tuck your fingers underneath your thigh,stretching your palm. Press your hand against your thigh and turn your lowerback, rib cage, and shoulders all to the right. Turn your neck to the right andgazeoveryourshoulderandtowardthefloor,givingtheleftsideofyourneckagoodstretch.Yourentirespineshouldbe involved in the twist.Forevenmorereleaseinyourneck,ifyouarecomfortable,turnyourheadtotheleftandgazebeyondyourleftshouldertothefloor(fig.6.17).

FIG.6.17

Hold for fifteen to twenty seconds, letting your spine deepen into the twistwitheachbreath.Comebacktocenter,shiftyourlegstoyourright,andtwisttotheleft.

Child’sPose

Rest|Balasana

AfterBharadvaja’sTwist,comeontoyourhandsandkneesandsettleyourbodyintoChild’sPose.Makesureyourkneesandanklesarecompletelycomfortableso you can stay in the pose for two to threeminutes, fully resting your lowerback. Tuck your chin slightly and feel the back of your neck lengthen—thatshould feel good after you stretched it back in Camel Pose. Visualize themuscles aroundyourneck softening and releasing.Visualize thewellspringofenergy in your spine flowing freely back and forth between your sacrum andyourneckinasoftwavethatnurtureseachnerve,disk,andvertebraalongyour

spine.

DeepRelaxation:FindYourInnerEssence

Rest|ShavasanaVariation1

Taking the time to rest in deep relaxation after practicing backbends is asessentialaspracticing thebackbends themselves.Liedownso thatyour thighsrestonabolster,yourfeetrestonblocks,andyourneckissupportedonarolledandfoldedblanket,allasshowninchapter2.Beforeyourest,though,placeyourfeet flat on your bolster and consider these tips to create the most comfortpossiblethroughoutyourbody:

• To relax your hips, gently scoop your tailbone up and press your frontpelvicbonestowardeachother.

•Toreleaseyoursacrum,drawyourbuttocksouttothesidesofyourhips.•Toelongateyourlowerback,drawyourbuttockstowardyourfeet.•Toelongateyourmiddleandupperback,pressyourelbowsintothefloorandlengthenyourtrunkawayfromyourhips.

• Toopenyourchest,drawyour shoulderbladesaway fromyourearsandpress them toward the ceiling, then release your shoulders down into thesupportoftheearth.

• To elongate your neck, tuck your chin slightly toward your chest, placeyourfingersonthebaseofyourskull,andlengthenyourheadawayfromyourshoulders.

Nowletyourbodyrestcompletely.You’vecompletedthejourneyallthewaythrough your spine, from your hips to your head, and through all of yourchakras,fromyourroot(Muladhara)toyourcrown(Sahasrara).Youhavefoundthe heart of your spine—your sacrum—and your heart center—the Anahatachakra.Inthisrelaxationyou’lltakeajourneyevendeeperinward,toward“theheartofyourheart,”yourtrue,essentialnature.TheYogaSutrasofPatanjalibeginsbystatingboththegoalandtheresultof

yogapractice.Dependingonwhichtranslationyouread,sutra1.2describesyogaas“thesettlingofthemindintosilence,”38“thestillingofthechangingstatesofthemind,”39or“thecessationoftheturningsofthought.”40Sutra1.3continuesbystatingthat,oncesettled,theSelf“abidesinitsessence,”41“abidesinitsown

truenature,”42or“standsinitstrueidentityasobservertotheworld.”43Ifthesephrases seem lovely but esoteric to you, start by simply imagining a radiantenergy that lives in your heart center. It is hidden from you by the everydayclutterofthoughtsthatoccupyyourmind.Butwhenyoutakethetimetoquietandstillyourthoughts,itshinesbrightly,andyourresplendent,essentialnatureisrevealed.With these images inmind, closeyour eyes anddraw themdown intoyour

body. Slowly travel through your body, seeing and feeling spaciousness andlightnessinyourhips,lowerback,middleback,upperback,andneck.Withyourinner sight, observe your entire spine moving into complete relaxation—yourmusclesbecomingsoftandrelaxed,yoursacralboneandyourspinalvertebraereleasingintothesupportoftheearth.Bringyourmindtofocusonyourheartcenter,andtheradiantlightwithinit.

With each exhalation, feel your thoughts becoming less important. Let go ofthem.Observe how yourmind becomes quieter with each exhalation. After afew breaths, feel your mind remaining quiet, until the waves of thought thatusuallyflowthroughyouhavebecomestill.Don’tworryifathoughtpopsbackupandtakesyourattentionaway—yourmindlovestothink!Justletyourbreathcarryitawayanddrawyourmindbacktoyourheart.Visualize each layer of thoughts that covers the light in your heart peeling

away, one by one. Let that light becomemore radiant and expressive until itshinescompletelythrougheverypartofyourbody,fromyourheartcentertothefarthest reaches of your fingertips and toes. Let yourself rest in the beauty ofyourinnerlightaslongasyouarecomfortable.Whenyouarereadytocomeout,slowlymoveyourhandsandfeet,rollyour

wristsandankles,andbendyourelbowsandknees.Rollontoonesideofyourbodyandbringyourselfup toacomfortableseatedposition.Bringyourhandsontoyour lap.Cupyourrighthandoveryour left, thenliftandjoin the tipsofyourthumbstogether,formingacirclewithyourhands.Thisisoneversionofahand position called Mandala mudra, which represents the intention ofcultivatingwholenessandcalmnessinoneself.MandalaisaSanskritwordoftentranslatedas“circle.”IntheBuddhistandHindutraditions,mantrasareakindofsacredartthatsymbolizestheuniverseandareusedasanaidtomeditation.44Sitfor a few moments, honoring your body for all the work it has done in itsjourneyintowellnessandwholeness.

GrowandProgress

ChinLock

JalandharaBandha

You’vepracticedRootLock(MulaBandha)toawakentheenergyofyourinnerhips,andyou’vereignitedyourinnerfirewiththepracticeofAbdominalLock(Uddiyana Bandha). Although you may not know it, you’ve also alreadypracticed a versionof JalandharaBandha, orChinLock, in themeditationwepracticed in the “Uniting East and West” section of this chapter. Now we’llpracticeitagainaspreparationforachallenging—butrewarding!—sequenceofposesthatwillbringourmainworktoaclose.InJalandharaBandha,thechinmakescontactwiththetopofthebreastbone,

calledthesternalnotch,asameansofholdinglifeforce(prana)withinthechest.You’veapproachedthismovement inBridgePoseandInvertedCleanserPose.Now that you’ve toned and loosened the musculature of your neck in thischapter, you’ll explore Chin Lock along with Ocean Breath and internalretention(antarakumbhaka).Noticehowyourexperienceofthisexercisediffersfromwhenyoupracticeditatthebeginningofthischapter.Sitcomfortably,eitheronafoldedblanketorinachair.Whenyouareready,

beginOceanBreath.Practicebetween tenand twelveroundsso thatbothyourbody and your breath warm up. Feel your resonant breath flowing smoothlythroughyourchest, andbe sure thatyour inhalationsandexhalationsare evenandbalanced.Nowcome intoChinLock:Holdyourbreath in at the topof an inhalation.

Lift your sternal notch up toward your chin and drawyour chin down towardthat spot, just below your throat. To help your chin come down, elongate thebackof your neck and takeyour chin slightly forward and towardyour chest.Don’tworryifyourchindoesn’trestonyoursternalnotch;allyogapracticeisaprocess,andeventuallyyouwillcomeintofullChinLock.Themostimportantthingisthatyoushouldn’tfeelanystrainatthebackofyourneck.

WORKINGUPTOWHEELPOSE

Thefollowingsequencewillprepareyourbodytomoveintothefinalandmostchallengingnewpose in thisbook.WheelPose (UpwardBow) isadeep,elegant,and invigoratingbackbendthatawakensyourentirespineinawaythatcelebratesalltheworkyou’vedoneonourjourneytogether.YourlowerbackmaybecomfortableenoughwithbackbendstopracticeWheelPosealready,butifyougotnervousjustreadingthis,thinkaboutitasaposethatwillbeavailabletoyousometime in the future.Howdeeplyyour journey intowellness takesyou towardWheelPosedependsonyourparticularbody,your lowerbackhealth,andyour intuition.Aboveall,listen to yourbodyand respond to itsguidanceabouthow far it cancomfortablygo. If yourbody gives you the green light . . . go for it! If the pose feels too daunting to you, though,practicethefollowingsequencethroughBridgePoseandthenrest.Beforepracticingsomenewposesthatwilltoneandopenyourtrunk,legs,andhipstoget

youtoWheel,warmupyourbodybyrepeatingsomeoralloftheseposesfromearlierinthebook:Marichi’sSeatedTwistDownward-FacingDogPose

TrianglePoseHalf-MoonPose

ProudWarriorPose

HoldyourinhalationinChinLockforafewseconds,butnotanylongerthanyou feel comfortable. Feel your chest broad and full—a sacred vessel holdingpranathatdiffusessoftlythroughyourbody.SlowlyreleaseyourbreathwithanOcean Breath, releasing Chin Lock at the end of your exhalation. Repeat thewholecycle,seeingifyoucanretainyourinhalationalittlelongersothatovertimeyourinternalretentioncanbecomeaslongasyourinhalation.Practicetento twelve rounds in thismanner, takingabreakbetween roundswheneveryoufeelaneedtocomebacktoanormalbreath.

RevolvedSide-AnglePose

StretchandStrengthen|ParivrttaParshvakonasanaVariation

ThisposeislikeRevolvedLunge,butitmovesintoamuchdeepertwist.Ifyourlowerback is challenged in twistingposes,placea chair right in frontofyou.BegininSupportedDeepLungePosewithyourrightlegforwardandyourlefttoes tucked under. Stretch your arms out to your sides, in line with yourshoulders.Exhaling,bendfromyourhipsandturnyourtrunktotheright.Bringyourleftarmtotheoutsideofyourrightthigh.Placeyour righthandonyour rightouterhip andcheck inwithyour lower

back;ifit’scomfortable,takeyourleftarmaslowaspossiblealongyourthightowardthefloor,thenbringyourhandsintoAnjalimudra.Elongateyourentiretrunk—thefront,back,andsides—asyouinhale,andtwistmoredeeplyasyouexhale.Ifyourlowerbackisindiscomfort,liftyourtrunkupandsupportyourlefthandonthechair.Twistonlyasfarasyourlowerbackcomfortablyallows.

FIG.6.18

Here’s the fun and strengthening (and challenging!) part of the pose,whichyoucandoregardlessofhowdeepyoutwist.Asyouexhale,liftyourleftkneeupoffthefloorwhileyourrightlegstaysinlungeposition.Stretchyourleftlegstrongly from the sit bone to the heel in order to keep your leg straight (fig.6.18).Visualizeyour trunk turning aroundyour legs, themuscles of the spinelengtheningfromyourhipsallthewayuptoyourneck.Checktoseethatyourhead,neck,andshouldersareinalignmentwithyourspine,andpressthetipsofyourshoulderbladesforwardtosupportandbroadenyourchest.Holdfortentofifteen seconds, then bring your left knee down to the floor. Slowly unwindyourselfoutofthepose,thenrepeattotheotherside.

RevolvedHalf-MoonPose

BalanceandStrengthen|ParivrttaArdhaChandrasana

Thisisabeautifulposethathelpsyoudevelopbalanceasyougiveadeeptwisttoyourspineandstrengthenyourlowerback.Isuggestyoufirstpracticeitwithyourbackagainstawall,thesamewayyoupracticedRevolvedTrianglePoseso

that you first learn to elongate your trunk and spine without worrying aboutbalance.You’llmoveawayfromthewallasyourlowerbackgainsstrengthandyourbodybecomes stable.Aswith thepreviouspose,proceeddeeply into theposeonlywhenyourlowerbackisready.Begin inRevolvedTrianglePosewithyour lefthandoneither ablockor a

chair.Bendyourrightkneeandstepyour left footabout twelve inches towardyour right foot. Walk your block forward so your left hand is under yourshoulder(orwalkyourhandalongthechair).

FIG.6.19

Inhaling, lift your left leg up until it forms a straight line with your trunk.Straightenyourright leg(fig.6.19).Breathedeeply,elongatingyour trunkandyour left leg in opposite directions away fromyour hipswith each inhalation,and deepen the twist with each exhalation. Be sure your head, neck, andshouldersarealignedwithyourspine,andgazestraightforward.Remember the imageofyour trunkasa tornado,andsummonthepowerful,

spiralingflowofenergysoyoucantapintoandexpressyourinnerpower.Tocomeoutofthepose,bendyourrightknee,reachbackthroughyourleft

leg and place your left foot on the floor, coming back briefly into RevolvedTrianglePose.Liftyourtrunkupandunwindyourspine.Repeattoyourleft.You’realmost ready topracticeWheelPose.Beforeyouattempt it,practice

thesetwobackbendsfrompreviouschaptersinfinalpreparation.Ifyourbodyisfeeling tiredandWheelPose feelsunattainable fornow,endyour sequenceatBridgePoseandproceedtotheposesthatfollowWheelPose,beforeyourestindeeprelaxation.

•SupportedUpperBackStretch•BridgePose

Wheel(UpwardBow)Pose

Balance,Stretch,andStrengthen|UrdhvaDhanurasana

To practice Wheel Pose, it’s important that you are very familiar with theinstructions for Bridge Pose because the actions of Bridge Pose create bothmaximumsupportandlengthinyourlowerback.CautionwithbothBridgeandWheel Poses is advised in the presence of spinal stenosis, herniated disks,spondylolisthesis,otherspinalconditions,andsomeshoulderinjuries.Come into Bridge Pose. Place your hands by your ears, palms down, with

yourfingerspointedtowardyourfeet.Groundyourfeetandhandsintotheearth.Firmyourlegsandhips,scoopyourtailboneuptowardtheskytoelongateyourlower back, and engage your abdominal core muscles. Remember that thesacrumcomesnaturallyintonutationinabackbend—ittipsforwardtowardyourfrontbodyrelativetoyourhipsandlumbarspine.Yourjobistoavoidexcessivenutation,though.Todothis,makesurethatyourwholespinelengthensandliftstowardyourfrontbodyandthatyourabdominalcorestaysfirm.Finally,create“helpinghands”outofyourshoulderblades,aswehavethroughoutthischapter,to support and broaden your chest. Inhaling, lift your hips, stretch your armsstraight, and lift your lower, middle, and upper back up any amount possible(fig.6.20).

FIG.6.20

Lift is theoperativewordhere—everything inyourbodyexceptyourhandsand feet should elevate so you create an even arc, a curved and unbrokenchannelofenergyalongyourwholespineratherthananintense,focusedbendinyourlowerback.Youmayrememberbackinchapter3thatItalkedaboutyoursacrumas the keystoneof the bridgeyour hips formas theydistributeweightfromyourtrunktoyourlegs.KeepthisinmindasyoupracticeWheelPose—thekeystoneofthearchisnotyourlumbarspine,it’syoursacrum,theheartofyourspine.Visualizeyourspineasaluminous,gracefulrainbow,eachvertebraavibrant

pearl connected by Sushumna, Ida, and Pingala, the energetic channels of thespine.Let your head release toward the floor so that your neck is long and

comfortable,andgazestraightahead.HoldWheelPosefor five to tensecondswhenyoufirststartpracticingit;slowlyincreasethetimeasyoufeelstronger.Tocomeoutofthepose,gentlytuckyourchinandloweryourbackbodydowntothefloor,firstontothebackofyourhead,thenyourshouldersandupperback,middleback,lowerback,andhips.Makeyourjourneyoutoftheposeslowandgentle,maintainingthescoopofyourtailbonesothatyourlowerbackelongatesalongthefloor.Hugyourkneesintoyourchestforafewbreathsandmoveyourlegsaroundtomassageyourlowerback.Wheel Pose can be a joyous experience that creates physical, mental, and

emotionalwell-being.Itlengthenstightandcontractedspinalmuscles,ithelpstocorrect an exaggerated kyphotic thoracic spine, it opens the area around your

heart and lungs, and it stimulates theAnahata (heart) chakra so that it’s fullyexpansiveandexpressive.Afterpracticingit,yourbodyshouldfeelbuoyantandalive—congratulations!Whenyou’redonepracticingBridgePoseorWheelPose,taketimetorelease

and relax your back. Finish your practice with two or three of the followingposestoreleaseyourspinalmuscles:

•Free-Your-SacrumPose•RecliningHipTwist•HappyBabyPose•RestorativeTwistPose•DecompressingForwardBend•Wide-LeggedStandingForwardBend•RestorativeCleanserPose

TIPSFORACOMFORTABLEWHEELPOSE

WheelPosecanbeeasiersaidthandone,soherearesomesuggestionstohelpyoucreatecomfort,lift,andspaceinyourlowerback(andtherestofyourbody)asyoupracticeit:

•Holdontoapartner’sanklesandhaveyourpartnersupportyourshoulderblades,literallyoffering the “helping hands” I’ve described in this chapter (fig. 6.21). This is especiallyhelpfulforopeningtightshouldersandstraighteningthearms.

•Placetheshortendoftwoblocksagainstawallwiththeblocksinthe“low”position,aboutshoulders’distanceapart.Placeyourhandsontheblocksandliftup intothepose.Thishelpsliftthemiddleandupperback.

•Comeontoyourtiptoestoliftyourhipsasmuchaspossible,thenloweryourheelswhileyoumaintaintheheightinyourhips.

•Beltyourthighsorhipstohelpprotectatenderlowerback(seeBridgePoseinstructions).• Try a standing version of Wheel Pose: Stand about three feet away from a wall inMountainPose,withyourbackfacingthewallandyourfeethips’widthapart.Withadeepinhalation stretch your arms up over your head and as you exhale, bend your kneesslightlyandreachyourhandsbacktothewall.Pressyourfeetdownstrongly,engageyourleg,hip,andabdominalcoremusculaturetoprotectyourlowerback,andliftyourchestashigh as possible. Feel your middle and upper back arching back into a beautiful bow.Inhaling,reachyourarmsbackuptotheceilingandbringyourselfbacktoMountainPose.

FIG.6.21

Child’sPoseandDeepRelaxation

Rest|BalasanaandShavasanaVariation1

You’re now ready for a luscious, soft, restful Child’s Pose! Make yourselfcompletelycomfortable,usinganysupportsthathelpyoucompletelyrelaxyourentirebody(seechapter2forideas).Onceyou’resettled,visualizeyourwholespine—eachvertebra,fromthebaseofyoursacrumtotopofyourcervicalspine,and all the surrounding musculature and myofascia—surrendering into yoursupportsandintotheearth.VisualizeIda,Pingala,andSushumna,thechannelsofenergythatsurroundyourspine,ascompletelyopen,andseeifyoucansenseawakened Kundalini energy gracefully flowing through those channels,enliveningandnourishingeachcellofyourspine.Whenyou’rereadytocomeoutofsoothingChild’sPose,restcompletelyin

thedeeprelaxationdescribedearlier.

7

MAINTAININGAHEALTHYLOWERBACK

WE HAVE JOURNEYED TOGETHER through your entire back body, and you nowhavea lotof toolsand resources for releasingandquietingpain inyour lowerback.Hopefully you have discovered new sources of strength, flexibility, andbalanceinyourbody.Butyourjourneydoesn’tstophere!Youarenowreadytomaintainyourhealthylowerbackinwaysthatwillkeepyourpracticefreshandrelevant to the realities of your life . . .without consuming toomuch of yourtime.There are a number of reasons your lower backmight start to slip into old

patterns of pain and tension. Some of the biggies are becoming emotionallystressed,physicallyexhausted,oroverly sedentary, spending toomuch time infront of a computer, or overexerting yourself in ways that can tweak an oldinjuryorflareacondition.Whenyounotice anyof these things in your life, don’t despair that you’ve

undermined or undone all the progress you’ve made toward a healthy lowerback. Instead, use the same techniqueyouusewhenyounotice your thoughtswandering or spiraling during a meditation practice—simply give yourself agentleremindertocomebacktoyourcenter.To help, I’ve drawn from the poses you learned in this book to create

sequences for the five common scenarios I described above. These cansupplementyourregularyogapractice,ortakeitsplaceifthedaycallsforit.Experimentwith these sequences to see how the posesmight feel different

fromwhenyoupracticed themwithyourattentiononaparticularareaofyourback.Canyouuseyouryogatobringhealthandvitalitytoyouremotionalbodyinatimeofstress,ortoreleaseatensedayofcomputerwork,orrecoverfromaphysically taxing experience? Once you find out what works best for you inthese situations, you can let go of the anxieties and self-doubt that oftenaccompanyanythingthatfeelslikea“setback.”Duringyourpractice, rest inChild’sPoseatany timewhenyourback feels

fatigued.BesuretorestinDeepRelaxationforthreetofiveminutesattheendofanypractice.

CalmingSequenceforStress

Stressisthegreatscourgeofmodernlife,andyoucan’thelpbutexperienceitsreality in your day-to-day. But you know the difference between a “normal”stress levelandwhenstressstarts to takeona lifeof itsown,buildinginyourbodyandsabotagingyourhealthyhabits.The followingcalmingsequencecanhelpit.In this sequence, youwill releasemuscle tension in your neck, upper back,

shoulders, lower back, and hips—some of stress’s favorite gathering places inthe body. Breath practices, especially Ocean Breath with an elongatedexhalation,will start to restore balance to your nervous system, calming yourmindasyourbodystartstoletgo.Theseposesusegentlemovementtocounterthesharpnessofstressandanxiety.Seeifyoucanfindaquiet,inwardfocusinthissequence,lettinggoofagitationandanoveractivemind.

1.PassiveChestOpener(a)orSupportedUpperBackStretchwithThree-PartBreath (b) 2. Reclining Bound Angle Pose with Ocean Breath, breathretention,andelongatedexhalation3.NeckMeditation

4.SacralCircles5.RecliningHipTwist6.BigHipCircles7.Cow-Pose(a)andChild’s-Pose(b)Flow8.Downward-FacingDogPose(a),

orExtendedPuppyPose(b)andSidePuppyPose9.EaglePose10.StandingForwardBend11.RestorativeTwistPose

12.RestorativeCleanserPose

1A(FIG.6.1)

1A(FIG.6.1)

1B(FIG.6.2)

2(FIG.2.17)

5(FIG.2.21)

6(FIG.2.4)

7A(FIG.2.3)

7B(Fig.2.18)

8A(Fig.4.6)

8B(Fig.4.5)

9(Fig.6.9)

10(Fig.3.20)

11(Fig.3.22)

12(Fig.4.16)

ActivatingSequenceforFatigue

Sometimesyoudon’tneedtocalmdown,youneedtowakeup!Fatiguecanbejustassabotagingtoahealthybodyasstress,andtheseposesaremeanttobringmindful,prana-filledactivitybackintoyourbodyandmind.Youwillstartwiththreebreathpracticestorekindleandrebuildyourenergy.Gentlestretcheswillreawaken your sacrum, hips, and lower back, opening them so that blood and

energy can flow easily again, replenishing your whole body. Finally,strengthening poses will remind your body of its stamina and power,encouragingittoreconnectwithitstremendousstoresofenergyandvitality.

1.FireMeditation2.Shining-SkullBreath3.BellowsBreath4.Free-Your-SacrumPose5.RecliningHand-to-FootPose6.RecliningSpinalTwist7.SeatedLower-BackSideStretch8.RevolvedWide-LeggedSeatedPose

9.NobleWarriorPose10.Half-MoonPose11.FlyingLocustPose12.RecliningBolsterTwist

5(FIG.3.8)

6(FIG.4.3)

7(FIG.4.4)

8(FIG.4.19)

9(FIG.2.11)

10(FIG.4.11)

11(FIG.4.13)

12(FIG.4.14)

StretchingSequence foraSedentaryDayHaveyoueverhadone of those days when you realized you didn’t do muchmoving?Weallhave.Maybeyouwerenursingacoldorotherillness and were sacked out on the couch. Maybe you werebehind the wheel all day, carpooling, errand-running . . . butmainly sitting in traffic.Ormaybeyougot absorbed inaworkprojectandbecamealittletoocloselyboundtoyourdeskchair.

Afterasedentaryday,resistthetemptationtodiveintobigmovements—youcouldinjureyourstiff,tiredjointsandmuscles.Instead,trythefollowingposesto reawakenand reactivateyourmusculature—especially thatofyourhipsandlowerback,whichtendtotightenthemostafteraperiodofinactivity.Youwillfindintheseposesmobilityforyourhips,spine,andshoulders,allowingthemtorelease their stiffness and tension. But most importantly, these poses shouldreenergize your body and mind, bringing them back to that place of healthy,consistentmovementandactivity.

1.StandingSacralMeditation2.ExtendedPuppyPose3.Downward-FacingDogPose4.LowLungePose 5. Supported Deep Lunge Pose Variation 6. Proud Warrior Flow: Proud

Warrior(a)toBalancedWarrior(b)7.AlternateArm/LegProneBackbend8.FlyingLocustPose

9.FullBowPose10.FlowingBridgePose11.Forward-BendingHero’sPose,ActvieVariation12.Head-to-KneePose

2(FIG.4.5)

3(FIG.4.6)

4(FIG.2.10)

5(FIG.3.12)

6A(FIG.3.29)

6B(FIG.4.21)

7(FIG.3.15)

8(FIG.4.13)

9(FIG.6.13)

10(FIG.4.12)

11(FIG.3.17)

12(FIG.4.26)

Releasing Sequence for ComputerOveruseComputers are afactofdailylifeformostofus.Evenifweareusinglaptopsortablets, theactofsittingforprolongedperiodsoftimewithourhandsoutstretched,fingerstapping,hasarippleeffectthroughthewholebody, from theway the lowerbackcan tightenandoverarch in order to compensate for your forward-pulledshoulders, to thewayyourneckanglecan tweakyoursacral-jointalignment.

This sequence of poses targets your hips, lower and upper back, neck, andshoulders torelease thatmuscle tension.Itwillalsohelpyouclearandrefreshyourmind,whichcan’thelpbutbeoverstimulatedandfoggyafteralotofscreentime.Youcanevenpracticemostoftheposesinthissequencerightatyourdeskorinyourofficewhenit’stimetotakeacomputerbreak—somethingyoushouldideallydoeveryhour.Nomatrequired!

1.Chair-SeatedHipOpener2.SeatedNeck-StretchFlow(steps1–3)3.Chair-SeatedTwist

4.StandingSwanPose5.StandingForwardBendPose6.Shoulder/SideTrunkStretch7.Supported

ChairPose8.FullChairPose9.EaglePose10.FullCamelPose11.RestorativeTwistPose12.Child’sPose

1(FIG.2.5)

2A(FIG.6.3)

2B(FIG.6.4)

2C(FIG.6.5)

3(FIG.3.24)

4(FIG.2.14)

5(FIG.3.20)

6(FIG.6.6)

7(FIG.6.7)

8(FIG.6.8)

9(FIG.6.9)

10(FIG.6.15)

11(FIG.3.22)

12(FIG.2.18)

QuietingSequence foranOveractiveDayShhhhh. It’s time tolet go of the physical and mental exertions of your day andprepare for a good night’s rest. This sequence uses OceanBreathtobringyournervoussystemintobalance,andaseriesof gentle poses that rest and relax your lower back, alleviatestiffness in your hips and shoulders, and calmandquiet yourmindafterafulldayofactivity—good,bad,andin-between.

1. RecliningBoundAngle PosewithOceanBreath 2. RecliningSacral-BalancingPose(steps1and2)3.SeatedCrossed-LeggedPosewithVariations

4.Forward-BendingHero’sPose,ActiveVariation5.DeepHipBend6.Bharadvaja’sTwist7.StandingForwardBend8.HalfDeepSideStretchPose9.FlowingBridgePose10.HappyBabyPose11.RestingSwanPose12.SeatedForwardBendPose

1(FIG.2.17)

2A(FIG.3.6)

2B(FIG.3.7)

3A(FIG.3.25)

3B(FIG.3.26)

3C(FIG.3.27)

3D(FIG.3.28)

4(FIG.3.17)

5(FIG.2.8)

6(FIG.6.17)

7(FIG.3.20)

8(FIG.4.9)

9(FIG.4.12)

10(FIG.3.3)

11(FIG.2.27)

12(FIG.4.27)

8

PRACTICESFORSPECIFICLOWERBACKCONDITIONS

ANDDIAGNOSES

THETITLEFORTHISBOOKISYogaforaHealthyLowerBack,andIfirmlybelievethatanyonewhosuffersfromlowerbackpaincanmakeprogresstowardhealth,if not achieve a fully functional, pain-free lower back. But for some of you,“lower back pain” has been given amore intimidating, serious name, such asspinalstenosis,spondylolisthesis,orfibromyalgia,andyoumaybewonderingifyourdiagnosismeansyouaren’tdestined tobe included in the“healthy lowerbackclub.”Thetruthis,youmayhavea longerroadthanotherswhosepainisstress-or

lifestyle-based.Andtherearesomemovementsthatarelesslikelytobehelpfultoyoubecauseofyourcondition.However,yogaisabsolutelyavailabletoyouasatoolforbringingwellness,energy,andrenewedstrengthtoyourlowerback—andyourwholebody—regardlessofyourdiagnosis.This chapter offers condition-specific yoga sequences, using poses we’ve

practiced in the book, for lower back issues ranging from sacral sprain toarthritistopregnancy.Sotakealook(youmayevenwanttobringthischaptertoyour next doctor’s appointment), take a deep breath, and see how your lowerbackcanfinditspathtowardhealth.

PracticeforaSacralSprain

A diagnosis of “sacral sprain” means that you have injured either your hipmusclesoryoursacralligaments.Sacralsprainoftenfeelslikeadullache,anditcanresultinmusclespasmandpainfultightnessifnottendedto.Thissequenceofposeswillhelprelievethepressureandpainofsacralsprain,givingtheinjurythechancetoheal.

1.ExtendedPuppyPoseandSidePuppyPose• Broadens and elongates your sacrum to release tightness and tension•Stretchesyourentirespinalmusculature

2.SeatedCrossed-LeggedPoseFlow• The hip rotator (piriformis) and buttock (gluteusmaximus)muscles arestretchedandelongatedtohelprelease tensionandtightness inyourhipsandsacrum•Thebackhipsandthesacraljointsarebroadened

•Foralessintensestretch,practiceChair-SeatedHipOpener3.Chair-SeatedTwist

•Sacraljointsarestableinaseatedposition•Thesacrumisgentlystretchedandthespinalmusculatureismassagedandelongated4.NobleWarriorPose

• Strengthens the stabilizing muscles of your legs, hips, and spine•Lubricatesyourhipjoints

5.HalfMoonPose•Broadensyourhips•Elongatesallthemusculatureofyourspineandtrunk,especiallythesidemuscles6.LowLungePose

•Broadensyoursacrumandbalancesyoursacraljoints• Elongates thefront thigh(quadriceps)andhipflexor(psoasand illiacus)muscles7.ProudWarriorPose

•Lengthensallyourspinalmusculature•PracticeSupportedDeepLungePosewithVariationsformoresupporttoyourlowerback8.HalfDeepSideStretchPose

•Strengthensthestabilizingmusclesofthelegs,hips,andspine•Broadensyoursacrum,elongatesyourlumbarspine

9.AlternateArm/LegProneBackbend• Massages, tones,andstrengthensall themyofasciaofyoursacrum,backhips,andlowerback•Elongatesthigh(quadriceps)andhipflexor(psoas)muscles to bring your pelvis into neutral hip position 10. SupportedLocustPose

• Stabilizes and strengthens your sacrum and lumbar spine • Tones andlengthensyourhipflexors

11.RecliningBolsterTwist•Gentlymassagesyourhips,sacrum,abdomen,andlowerbackwhilehipsandspinearecompletelysupported•Quietsthemindandreleasesmentaltension

12.SupportedChild’sPose•Restsyourwholespineinacompletelysupportedposition•Calmsyourmind

1(FIG.4.5)

2A(FIG.3.25)

2B(FIG.3.26)

2C(FIG.3.27)

2D(FIG.3.28)

3(FIG.3.24)

4(FIG.2.11)

5(FIG.4.11)

5(FIG.4.11)

6(FIG.2.10)

7(FIG.3.29)

8(FIG.4.9)

9(FIG.3.15)

10(FIG.3.16)

10(FIG.3.16)

11(FIG.4.14)

12(FIG.2.19)

PracticeforReferredSacralPain

Referred or radiating sacral pain can be a confounding problem, because it ishardtopindownits“homebase”source.Thebestwaytotreatreferredpainistooffer your body gentle versions of a number of different movements, and bemindfulofwhichonessootheyourpain,andwhichexacerbateit.Thissequenceof releasing poses will help you open your lower back body and, hopefully,breakthecycleofreferredorradiatingpain.

1.BigHipCircles• Loosensandtonesyourhips,sacrum,andlumbarspine• Massagesandtonesyourabdominalcoremuscles

2.RecliningCrossed-LeggedPose•Stretchesandelongatesyourhiprotator(piriformis)andbuttock(gluteusmaximus)muscles torelease tightnessandincreasemobility inyourhipsandsacrum•Promotesrealignmentofyoursacraljoints

3.Partner-AssistedLegPress•Promotesrealignmentofyoursacraljoints• Releases tensionand increasesmobility inyourhips, sacrum,and lowerback • Spreads your sacrum to help release tightness and compressionacross the sacral band • Practice Free-Your-SacrumPose if you do nothaveapartner4.RecliningHand-to-FootPose

• Lengthens the hamstrings and deep hip and lumbar muscles, whichincreases the range of motion in your hips, sacrum, and lumbar spine•Helpsrelievesciaticnervepain

5.DeepHipBend• Elongates your sacral and lower spinemusculature, helping compressedsacral joints • The supported variation at a ledge or counter createstractionandlengththroughyourentirespine6.StandingSwanPose(a)orRestingSwanPose(b)

• Stretches the buttock (gluteus maximus) muscles of your front leg• Stretches thehipflexor (psoas)muscleofyourback leg7. SupportedDeepLungePoseVariation

•Helpstorealignyoursacraljoints• Stretches the hip flexor (psoas) muscle of the back leg 8. StandingForwardBend

•DecompressingForwardBendbroadensandopensthesacralandlumbarmyofascia,whichhelpstoreleasemusculartensionandrelievepressureonintervertebraldisksandnerves•Calmsandquietsyourmind

•PracticeHalfForwardBendPoseifStandingForwardBendirritatesyoursacrumorlowerback9.Downward-FacingDogPose

•Increasesflexibilityinyourhipsandbroadensthesacralband•Calmsandquietsyourmind

• DanglingDown-DogPose isespeciallyhelpful for releasing tightness inyourlowerbackandbalancingyourhipsandsacrum.

10.HalfDeepSideStretchPose•Stretchesandtonesthelegs,hips,sacrum,andallspinalmuscles•Bringsflexibilitytoyourhipsandbroadensthesacralband11.BridgePose

•Stretchesandtonesthehipflexor(psoas),abdominal,frontthigh,andfrontchestmuscles•Increasesflexibilityinyourlumbarandthoracicmuscles12.RecliningHipTwist

•Stretchesyourouterhipsandthighs• Elongates and tones your back and abdominal muscles and releasestightnessinthelumbarspine•Opensyoursacraljoints

1(FIG.2.4)

2(FIG.2.6)

3(FIG.3.4)

4(FIG.3.8)

5(FIG.2.8)

6A(FIG.2.13)

6B(FIG.2.27)

7(FIG.3.12)

8(FIG.3.20)9(FIG.4.6)

10(FIG.4.9)

11(FIG.2.15)

12(FIG.2.21)

PracticeforSacralJointDysfunction

Sacraljointdysfunction,alsocalledbythename“sacraljointderangement,”isusuallyduetoanimbalancebetweenyourtwosacraljoints.Typically,eitheronesiderotatesforwardoftheotherorthejointsaretwistedinawaythatleadstounevendownwardpressureintoyourvery-lowbackandhips.Thissequenceismeanttogentlyopenandreleaseyoursacraljointsinordertobringalignment,balance,andpainrelief.

1.DoorwayStand•Balancesyourpelvicbonesandthesacraljoints•Increaseslegandhipflexibility

2.SacralCircles•Gentlymassagesthemyofasciaofthesacrum•Releasestightsacraljointsandanoverarchedlumbarspine3.Free-Your-SacrumPose

•Spreadsyoursacrumtohelpreleasetightnessandcompressionacrossthesacral band • Encourages the sides of your sacrum to ground evenly tohelpbringsacraljointsintoalignment4.RecliningSacral-BalancingPose

• Helpsmove a forward-rotatedhipboneback intoplace, realigningyoursacraljointsasitdoesso•Bringsstabilitytoyoursacraljoints

5.RecliningTreePose• Strengthens the sacralmyofascia and helps your sacral joints come intobalance • Therapeutic if your sacral joints are overstretched and loose

• Mosthelpfulforasacral joint that isrotatedbackward6. Downward-FacingDogPose

•MovingyourhipsinDownDogrotates,massages,andloosenstightsacraljoints, creating space for a rotated joint to move back into place•DanglingDown-DogPoseorworkingwithapartnerassistbalancesyourhipsandyoursacrum.

7.ProudWarriorPose•Broadensthesacrumandbalancesyoursacraljoints•Lengthensallspinalmusculature•PracticeSupportedDeepLungePosewithVariationsformorelowerbacksupport8.SupportedCobraPose

•Drawsyoursacraljointstowardyourfrontbodyand“resets”themintoabalancedposition•Strengthensandtonesthebuttock(gluteusmaximus),hipflexor(psoas),andthelumbarmuscles.

9.BridgePose•Supportingyourhipsonablockisexcellentforbalancingthesacraljoints• Strengthens the back hip (gluteusmaximus) and lumbar and thoracicmuscles10.HappyBabyPose

• Spreads, elongates, and massages your sacral joints and your lumbarmuscles after backbends • Stretches the sacral ligaments and helps tobalanceyoursacraljoints11.RestorativeCleanserPose

• Rests your lower back in a gentle backbend, which helps to tone themyofasciaofyoursacrumandlumbarspine.

1(FIG.3.1)

4(FIG.3.6)

5(FIG.3.10)

6(FIG.4.6)

7(FIG.3.29)

8(FIG.3.14)

9(FIG.2.15)

10(FIG.3.3)

11(FIG.4.16)

PracticeforLordosis,LumbarMuscularPain,andStrain

Asyoulearnedinchapter4,anexaggeratedlordosisisaconditioninwhichthelumbar spine overarches, straining the sacral joints, surrounding musculature,and your entire lower back body. Sometimes lordosis is a chronic condition,somethingyouwerebornwith;othertimes,itisyourbody’swayoftighteningup in times of stress. Either way, it can get in the way of progress toward ahealthy lowerback,so theseposeswillhelprelease itandrestoreyour lumbarspine’snaturalcurve.

1.PelvicTilt•Massagesandgentlyelongatesthelowerbackmuscles• Tones the abdominal coremuscles,which counteract overarchingof thelower back and supports the natural curvature of your lumbar spine2.Cow-Pose(a)andChild’s-Pose(b)Flow

•Gentlyelongatesyourlowerbackinextensionandmassagesandtonesitinflexion•Massagesyourhipmyofasciaandabdominalorgans

3.ExtendedPuppyPoseandSidePuppyPose•Stretchesandtonesallthemusclesofthespine•Helpsthelumbarmuscleslengthenandreleasetightness4.SeatedLowerBackSideStretch

•Targetsthemyofasciaonthesideofyourtrunkandlowerback,especiallythe quadratus lumborummuscle and the iliolumbar ligament, which are

oftenindicatedinlowerbackpain•Stretchingawayfromthe“sore”side,ifyouhaveone,oftenprovidesimmediaterelief,especiallyifitfeelstightorcompressed5.Table-BalanceTuckPose

•Elongatesandmassagesyourlowerbackmuscles• Strengthens your abdominal core, which counteracts overarching of thelower back and supports the natural curvature of your lumbar spine6.Partner-AssistedSacrumTraction

•Elongatesthesacrumandthelumbarspine• Helpstodecompressexcessivelordosisandtightmusculature• PracticeFree-Your-Sacrum Pose if you do not have a partner 7. Wide-LeggedStandingForwardBendSteps2and3

•Strengthensthestabilizingmusclesofyourfeet,legs,andhips•Releasestightnessandtensioninyoursacrumandlumbarspine8.FlowingBridgePose

• Lengthens thehipflexor(psoas)muscles,whichcounteractsoverarchingofthelumbarmuscles.

•Strengthensyourhip,sacrum,andlowerbackmuscles9.Marichi’sSeatedTwist

• Releases tightness in the spinalmuscles and lengthens the entire spine,helping the vertebrae to shift into proper alignment • Creates upwardtraction in the spine, especially at the sacrum and lumbar spine10.StandingForwardBendPose

• Practice Decompressing Forward Bend with a rolled blanket betweenthighs and abdomen to release tight and overarched lower backmusculature•Gentlyelongatesallyourspinalmuscles

11.RevolvedWide-LeggedSeatedPose•Stretchesandtonesthequadratuslumborummuscles,aswellastheerectorspinaegroupandthelatissimusdorsimuscles,whichareoftenindicatedinlowerbackpain • Stretchingawayfrom thesideofyourback that feelstightandpainfulcanbringyourelief12.Head-to-KneePose

•Promotesthenaturalcurveofyourlumbarspine•Tonestheabdominalcore,thelegs,andthehips•Elongatesyourlowerbackmusculature• Practice Seated ForwardBend Pose ifHead-to-Knee Pose irritates your

sacrum,knees,orhips

1(FIG.2.1)

2A(FIG.2.3)

2B(FIG.2.18)

3(FIG.4.5)

4(FIG.4.4)

5(FIG.5.1)

6(FIG.3.5)

7A(FIG.3.31)

7B(FIG.3.32)

8(FIG.4.12)

9(FIG.4.18)

10(FIG.3.20)

11(FIG.4.19)

12(FIG.4.26)

PracticeforHerniatedDiskandPinchedNerve

Herniated spinal disks and pinched nerves are very common diagnoses, oftenresultingfromeithersuddenorchronicoverexertion.Spinaldisksarethespongy

material that cushion the vertebrae, and when those disks become overlycompressed or tweaked out of alignment, they can bulge, slip, or otherwise“herniate.”Theinjureddiskoftenslidesintoapositionwhereitputspressureonnearby nerve endings, causing tingling, numbness, or pain down the length ofyour nerves.1 These gentle poses can help support your recovery from thiscondition, and open your body in away that gives your nerves room to calmdownandheal.

1.PelvicTilt•Providestherapeutic,mindfulrestforyourlowerback•Gentlyelongatesyourlowerbackmusculature

2.RecliningCrescentMoonPose•Providesagentle,stretchforyourlowerbackwithyourbackcompletelysupported by the floor • Helps release knots and scar tissue in themyofasciaandstrengthensthesupportingligamentsofthelumbarspineontheelongatedsideofyourbody3.Partner-AssistedSacrumTraction

• Elongates thesacrumandlumbarmuscles,creatingspacefor thepathofnerverootsfromthespineintoyourhipsandlegs•Opensspacesbetweenspinal vertebrae, helping to relieve pressure on intervertebral disks andnerves4.RecliningSacral-BalancingPose

• Stretches the buttock (gluteus maximus) and elongates the lumbarmusculature•Helpsreleasemuscletightnessandtensionthroughoutyourlowerback5.Downward-FacingDogPose

• DanglingDown-Doganditspartner-assistedvariations tractionthespineand lengthen the lumbar musculature, opening the spaces betweenvertebrae, and help to relieve pressure on disks and nerves • Helps tobalance the spinal muscles to bring the two sides of the spine intoalignment6.Chair-SeatedTwist

• Releases tightness in the spinalmuscles and lengthens the entire spine,helping the vertebrae and disks to shift into proper alignment • Createstractioninthespine,especiallyatthesacrumandlumbarareas.Inthecaseof disk injuries, the traction can help create height at the intervertebralspaces,whichbringselasticityintothedisksandrelieffrompain7. FullChairPose

•Strengthensthelumbarmuscles,whichhelpstosupportandprotectnerverootsastheymovethroughthespine2

•Helpsrealignspinalvertebrae8.SideAnglePose

•Strengthensthesupportingligamentsofthelumbarontheelongatedside

ofyourbody•Elongatesthelumbarandcreatesflexibilityalongtheouterhipsandtrunk9.Half-MoonPose

• Tones and strengthens all themainmovers and stabilizers of your legs,hips, and spine • Strengthens and elongates the lumbar musculature,helping to support and protect nerve roots as they move through thelumbarspine10.HalfBalancedWarriorPose

•Strengthensandtonesallthespinalmusculature,especiallythemusclesinthelumbarspine•Increasesfluidityinyourhamstringsandhips

11.AlternateArm/LegProneBackbend• Massages, tones, and strengthens all themyofascia of your lower backwhileitisinasupportedandstableposition•Increasesflexibilityinyourlowerandmidback

12.RecliningBoundAnglePose•Providesrestorative,therapeuticrest• Restingyour feet and thighs on a bolster helps to elongate your lumbarspineandallows it to restalong theground, releasingsubtlestressesand

tensions

1(FIG.2.1)

2(FIG.4.2)

3(FIG.3.5)

4(FIG.3.6)

5(FIG.4.6)

6(FIG.3.24)

7(FIG.6.8)

8(FIG.2.12)

9(FIG.4.11)

10(FIG.4.20)

11(FIG.3.15)

12(FIG.2.17)

PracticeforArthritis,SpinalStenosis,andSpondylolisthesis

Arthritis,spinalstenosis,andspondylolisthesisarethreeconditionsinwhichtheability of the spinal joints tomove is restricted for one reason or another. Inarthritis,inflammationistheculprit.Spinalstenosisisanarrowingofthespinalcolumn, often caused by arthritis in the spine.3 And spondylolisthesis is aconditioninwhichlower-backvertebraeslipoutofalignmentinsuchawaythatbonesitsdirectlynexttobone.4Thegoalintreatingtheseconditionswithyoga—like the sequence below—is to calm inflammation, open the joints, andencourage proper blood and fluid flow in order to allow more comfortablemovementinthearea.

1.DeepRelaxationVariation1• Provides therapeutic,mindful rest for your lower back • Balances youremotionsinordertohelpcopewithchronicpain2.PelvicTilt

•Massagesandgentlyelongatesthelowerbackmuscles•Increaseslowerbackflexibility

3.SacralCircles• Releases tight sacral joints and an overarched lumbar spine 4. HappyBabyPose

•Elongatesthemyofasciaofthelowerback•Spreadsandmassagesyoursacraljoints

5.RecliningSacral-BalancingPose•Elongateslowerbackmyofascia•Createstractionforlumbarspine

6.Cat(a)/Cow(b)Cycle• Bringsyourspine intoagentleupwardarchwithout theriskofstrainoroverexertion•Increasesthediskspacebetweenthefrontofeachvertebra•Providesamomentoftherapeuticrest

7.Table-BalanceTuckPose•Elongatesandmassagesyourlowerbackmuscles• Strengthens your abdominal core, which counteracts overarching of thelower back and supports the natural curvature of your lumbar spine8.RestingSwanPose

•Broadensyoursacrum•Releasestightnessinyourhipandlowerbackmuscles9.StandingSacralMeditation

•Gentlymassages,soothes,andloosenslowerbackmyofascia•Increasesrangeofmotioninthelowerback

10.DanglingDown-DogPose• Releases tightness in your lower back and elongates lower backmusculature • Relieves gravitational pressure on sacral and lumbarvertebrae•Calmsandquietsyourmind

11.DecompressingForwardBend• Elongates and releases tightness in all the muscles of the back body•Soothingandrelaxingforlowerbackmusculature

12.Child’sPose•Providestherapeuticrestforyourspine,andquietforyourmind,bothofwhichwillhelpyoucopewithchronicpain•Practicewithfoldedblanketsorbolsterlengthwiseunderyourtorsotocompletelyrestyourlowerback

1(FIG.2.20)

2(FIG.2.1)

4(FIG.3.3)

5(FIG.3.6)

6A(FIG.2.2)

6A(FIG.2.2)

6B(FIG.2.3)

7(FIG.5.1)

8(FIG.2.27)

10(FIG.4.8)

11(FIG.3.21)

12(FIG.2.19)

PracticeforLowerBackHealthwithFibromyalgia

Fibromyalgia is a common, complex condition of unknown cause. Its mainsymptom is spreading pain that originates at places in the body called tenderpoints,foundinthemyofasciaonthebackoftheneck,shoulders,chest, lowerback, hips, shins, elbows, and knees. Other symptoms include fatigue, poorsleep, and tirednessuponwaking. Ithasbeen linked toheadaches,depression,and anxiety, and it can be accompanied by irritable bowel syndrome, chronicfatigue syndrome, and restless leg syndrome,5 as well as an overactivesympatheticnervoussystem.6Yoga practice can be very therapeutic for fibromyalgia, as well as helping

your lower back along its journey into health, when you practice very gentlemovements that stretch themyofasciawith complete,mindful attention to andrespect for the feelings inyourbody.Agood ruleof thumbwhen it comes topracticing yoga with fibromyalgia is “less is more.” Do not overwork yourphysical body, and take rest breaks often between poses using Child’s Pose,HappyBaby,orDeepRelaxation.Afewhoursafteryouryogapracticeintothenextday,notethefeedbackyour

bodygivesyouandadjustyourpracticeaccordingly.Ifyourbodyissore,slowyourpracticedown.Overtime,youmayfindthatyoucanincreaseyourbody’srangeofmovementandbuildtoneinyourmusculature.Thefollowingsequenceisdesignedto:

• Gently stretch and elongate the myofascia throughout your body withgentleandsupportedmovement•Balanceyournervoussystemandcalmoveractive emotions using breath practice (pranayama) • Gently buildmuscular tonewith supported standing poses • Provide deep relaxationandrejuvenationforyourphysical,mental,andemotionalbodies

1. Reclining Lower Back Meditation with Ocean Breath (with elongatedexhalations)2.RecliningBoundAnglePose

3.SupportedUpperBackStretch4.NeckMeditation5.SacralCircles6.Free-Your-SacrumPose7.RecliningHipTwist8.BigHipCircles9.StandingSacralMeditation10. TrianglePose (a, supportedat awallwithyourhandonachair)orNoble

WarriorPose(b,withyourhandssupportedonahightable)11.RestorativeTwistPose

12. RestorativeCleanser (placingyourhipsand lowerback flaton the floor ifyour back is irritated by back bending)

1(FIG.4.1)

2(FIG.2.17)

3(FIG.6.2)

6(FIG.3.4)

7(FIG.2.21)

8(FIG.2.4)

9(FIG.1.4)

10A(FIG.2.25)

10B(FIG.2.11)

11(FIG.3.22)

12(FIG.4.16)

PracticeforLowerBackHealthduringPregnancy

As you practice yoga throughout your pregnancy, be sure to consult with amedicalprofessionalsoyoucanmeetyourbody’sparticularneedsduringeach

trimester.Most poses can be safely practiced during the first trimester in thesame way you would practice them if you weren’t pregnant, with cautionadvisedagainstpracticingabdominalandtwistingposes.Duringthesecondandthirdtrimesters,modifyhowdeeplyyougointoposes,andalwayscreatespacefortheexpandinguterusandyourgrowingbaby.Ifyouhaveexperiencedmiscarriagesorfirst-trimesterbleeding,practiceonly

gentle and restorative poses and breath practice (pranayama) during the firsttrimester,suchas:1.DeepHipMeditation

2.RecliningLowerBackMeditationwithOceanBreath3.PelvicTilt4.SacralCircles5.RecliningBoundAnglePose6.RecliningTreePose7.RecliningCrescentMoonPose8.Cow-Pose(a)andChild’s-Pose(b)Flow9.SupportedUpperBackStretch10.RestorativeTwistPose11.RestorativeCleanser12.DeepRelaxationVariation3Once your pregnancy is firmly established in the second trimester, you can

practice theposes listedbelow,usingsupportwheneveryourbodyneedsextracomfort.

2(FIG.4.1)

3(FIG.2.1)

5(FIG.2.17)

6(FIG.3.10)

7(FIG.4.2)

8A(FIG.2.3)

8B(FIG.2.18)

9(FIG.6.2)

10(FIG.3.22)

11(FIG.4.16)

12(FIG.4.17)

Hereare some tips forpracticingyoga in the secondand third trimestersofpregnancy: • In reclining poses, support your trunk on bolsters and place afoldedblanketunderyourhead.

• In standing forward-bending poses, support your hands on blocks or achair tomaintainlengthalongyourfront torso,andstepyourfeetfartherapartfromeachother.

•Supportyourbodyatawallforfatigueorlowerbackpain.•PracticerecliningposesandInvertedCleanserPoseonlyaslongasyouarecomfortablelyingonyourback.

•InChild’sPose,supportyourupperchestandyourheadonfoldedblanketsorbolsters.

• In Deep Relaxation, lie on your side with a pillow under your head,betweenyourknees,andinfrontofyourchesttosupportyourupperarm.

Thefollowingsequenceisdesignedto:

• Increasehip flexibility and toneaspreparation for childbirth • Developmental andemotionalbalance throughbreathpractice (pranayama) as anaid to helpwithmood shifts from hormonal changes • Strengthen yourlegs and lower back so your legs can better help you carry your babywithout overworking or fatiguing your lower back • Relieve musculartightness,fatigue,andpaininyourlowerback•Relievestiffnessinyour

upperbackandshoulders• Encouragegoodposture,which is important formaintaining lowerbackhealthandcreatingspaceforyourexpandinguterus•Gentlymassageandstimulate blood flow throughout your abdominal organs and uterus•Massageyouranklesandlegstohelptodrainextrafluidfromyourlegs•Restyourlegsandhips

1.SeatedBoundAnglePose2.Wide-LeggedSeatedPose3.SeatedLowerBackSideStretch4.Cat(a)/Cow(b)Cycle5.BigHipCircles6.TableBalancePose7.DeepHipBend8.NobleWarriorPose9.Half-MoonPose10.SupportedDeepLunge11.Wide-LeggedStandingForwardBend12.RecliningLowerBackMeditationwithOceanBreath(use1or2bolstersto

support your trunk; place a thickly folded blanket under your head)

1(FIG.2.23)

2(FIG.2.24)

3(FIG.4.4)

4A(FIG.2.2)

4B(FIG.2.3)

5(FIG.2.4)

6(FIG.3.11)

7(FIG.2.9)

8(FIG.2.11)

9(FIG.4.11)

10(FIG.3.12)

11(FIG.3.30)

12(FIG.4.1)

Notes

CHAPTER1:THEJOURNEYINTOWELLNESS

1.ArthurF.DalleyandKeithL.Moore,ClinicallyOrientedAnatomy,FourthEdition(Philadelphia:LippincottWilliams&Wilkins,1999),432–35.

2. Merriam-Webster Dictionary, “Fascia,” www.merriam-webster.com/dictionary/fascia.

3. MedicineNet, “Myo-,” www.medterms.com/script/main/art.asp?articlekey=19884.

4. ThomasW.Myers,AnatomyTrains,SecondEdition (Edinburgh:Elsevier,2009),1,4.

5. Merriam-Webster Dictionary, “Tendon,” www.merriam-webster.com/dictionary/tendon.

6. Merriam-Webster Dictionary, “Ligament,” www.merriam-webster.com/dictionary/ligament.

7. Medline Plus, “Synovial Fluid,”www.nlm.nih.gov/medlineplus/ency/imagepages/19698.htm.

8.DalleyandMoore,432. 9. United States Bone and Joint Decade: The Burden of Musculoskeletal

Diseases in the United States (Rosemont, Ill.: American Academy ofOrthopaedicSurgeons,2008),21.

10.Ibid,23–24.11. Ayren Jackson-Cannady, “When to See Your Doctor about Back Pain,”

www.webmd.com/back-pain/living-with-low-back-pain-11/when-to-call-doctor.

12.HerbertBenson,TheRelaxationResponse(NewYork:HarperCollins,1975),32–33.

13. JonKabat-Zinn,FullCatastropheLiving:UsingtheWisdomofYourBodyandMindtoFaceStress,Pain,andIllness,15thAnniversaryEdition(NewYork:BantamDell,2005),95.

14.Ibid.,96.15. R. Saper, et al. “Yoga for Chronic Low Back Pain in a Predominantly

Minority Population: A Pilot Randomized Controlled Trial,” AlternativeTherapies in Health and Medicine 15, no. 6 (November–December2009):18–27.

16. C.C.Streeter,etal. “EffectsofYogaon theAutonomicNervousSystem,GABA, andAllostasis in Epilepsy, Depression, and Post-Traumatic StressDisorder,”MedicalHypotheses78,no.5(May2012):573–74.

17. Yoga Journal, “Yoga in America Market Study 2008,”www.yogajournal.com/advertise/press_releases/10.

18. ArvindSharma,OurReligions: The SevenWorldReligions IntroducedbyPreeminent Scholars from Each Tradition (San Francisco: HarperSanFrancisco,1993),37.

19.StephenProthero,ReligiousLiteracy:WhatEveryAmericanNeedstoKnow—andDoesn’t(SanFrancisco:HarperSanFrancisco,2007),232.

20.YogaJournal,“YogainAmericaMarketStudy2008.”21.ShivaRae,“YouAreHere,”www.yogajournal.com/wisdom/460.22. Edwin F. Bryant, The Yoga Sutras of Patanjali (New York: North Point

Press,2009),3.23.Ibid.,571.24.B.K.S.Iyengar,LightonPranayama(NewYork:Crossroad,1988),123.25. BenBenjamin, “Unraveling theMysteryofLowBackPain#1:Sacroiliac

Dysfunction,”www.benbenjamin.com.26.DoYogawithDougKeller,www.doyoga.com.27.MaryPulligSchatz,BackCareBasics(Berkeley:RodmellPress,1992),47.28. John J. Triano and Nancy C. Selby, “Ergonomics of the Office and

Workplace: An Overview,” www.spine-health.com/wellness/ergonomics/ergonomics-office-and-workplace-overview.

29.Iyengar,233.30. Philosophico Literary Research Department of Kaivalyadhama S.M.Y.M.

Samiti,Lonavla,India,YogaKosha(NewDelhi:ModelPress,1991),117.31.YogaJournal,“YogainAmericaMarketStudy2008.”

CHAPTER2:YOURHIPS

1. LauraMiller,“OrthopedicPainPatientVisitStatistics:4Areas toKnow,”http://beckersorthopedicandspine.com/orthopedic-spine-practices-improving-profits/item/3762-orthopedic-pain-patient-visit-statistics-4-areas-to-know.

2. ThomasW.Myers,AnatomyTrains,SecondEdition (Edinburgh:Elsevier,2009),4.

3.HarishJohari,Chakras:EnergyCentersofTransformation(Rochester,Vt.:DestinyBooks,1987),55.

4.GuruPremSinghKhalsaandHarijotPremSinghKhalsa,DivineAlignment(BeverlyHills:CherdiKala,Inc.,2003),3,15.

5. Edwin F. Bryant.The Yoga Sutras of Patanjali (NewYork:North PointPress,2009),283.

6.DougKeller,“SacroiliacSupport,”Yoga+JoyfulLiving(Fall2009):62.7.Ibid.,59. 8. PhilosophicoLiteraryResearchDepartmentofKaivalyadhamaS.M.Y.M.

Samiti,Lonavla,India,YogaKosha(NewDelhi:ModelPress,1991),324. 9. Georg Feuerstein,EncyclopedicDictionary of Yoga (NewYork: Paragon

House,1990),141.10. T.K.V. Desikachar, The Heart of Yoga (Rochester, Vt.: Inner Traditions

International,1995),175.

CHAPTER3:YOURSACRUM 1. Medscape Today, “Anatomy of the Sacrum: Embryology,”

www.medscape.com/viewarticle/461094_2(freeloginrequired). 2. Diane Lee, The Pelvic Girdle: An Approach to the Examination and

Treatment of the Lumbopelvic-Hip Region, Third Edition (Edinburgh:ChurchillLivingstone,2004),60.

3.HarishJohari,Chakras:EnergyCentersofTransformation(Rochester,Vt.:DestinyBooks,1987),56.

4.Ibid.,30. 5. BenBenjamin,“Unraveling theMysteryofLowBackPain#1:Sacroiliac

Dysfunction,”www.benbenjamin.com.6.AmericanAcademyofOrthopaedicSurgeons,“HamstringMuscleInjuries,”

http://orthoinfo.aaos.org/topic.cfm?topic=a00408. 7. Kevin Durkin, “Pelvic Balancing Sequence,”

http://kevindurkinyoga.com/Pelvic_Balancing_Sequence.htm.8.Ibid.9.LindaSparroweandPatriciaWalden,TheWomen’sBookofYoga&Health

(Boston:Shambhala,2002),184.10. JudithLasater,RelaxandRenew:RestfulYogaforStressfulTimes,Second

Edition(Berkeley:RodmellPress,2011),44–45.11. Alistair Shearer, The Yoga Sutras of Patanjali (New York: Bell Tower,

1982),95–96.12. Edwin F. Bryant. The Yoga Sutras of Patanjali (New York: North Point

Press,2009),283.13. William J. Broad, The Science of Yoga (New York: Simon & Schuster,

2012),95.14. Judith Lasater, Yogabody: Anatomy, Kinesiology, and Asana (Berkeley:

RodmellPress,2009),138.

CHAPTER4:YOURLUMBARSPINE 1. United States Bone and Joint Decade: The Burden of Musculoskeletal

Diseases in the United States (Rosemont, Ill.: American Academy ofOrthopaedicSurgeons,2008),21.

2. Medline Plus, “Low Back Pain: Acute,”www.nlm.nih.gov/medlineplus/ency/article/007425.htm.

3. PubMed Health, “Herniated Disk,”www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001478.

4. The Free Dictionary, “Sciatic Nerve,” http://medical-dictionary.thefreedictionary.com/sciatic+nerve.

5. Spine-Health,“RadicularPainandRadiculopathyDefinition,”www.spine-health.com/glossary/r/radicular-pain-and-radiculopathy. See also Universityof Maryland Medical Center, “Back Pain and Sciatica: Symptoms andCauses,”www.umm.edu/patiented/articles/what_causes_pain_low_back_pain_or_sciatica_000054_2.htm

6. Medline Plus, “Lordosis,”www.nlm.nih.gov/medlineplus/ency/article/003278.htm.

7.Ibid.8.VasantL.LadandAnishaDurve,MarmaPointsofAyurveda:TheEnergy

PathwaysforHealingBody,MindandConsciousnesswithaComparisontoTraditional ChineseMedicine (Albuquerque: The Ayurvedic Press, 2008),19.

9.Ibid.,181.10. The Free Dictionary, “Sciatic Nerve,” http://medical-

dictionary.thefreedictionary.com/sciatic+nerve.11.MarmaPoints,180.12.JohnE.Sarno,HealingBackPain:TheMind-BodyConnection(NewYork:

WarnerBooks,1991).13. Judith Lasater, Ph.D., P.T., Yogabody: Anatomy, Kinesiology, and Asana

(Berkeley:RodmellPress,2009),138.14. B.K.S. Iyengar, Light on Yoga, Revised Edition (New York: Schocken

Books, 1977), 159. See also Yoga Journal, “Marichi’s Pose,”

www.yogajournal.com/poses/691.

CHAPTER5:YOURABDOMINALCORE

1. Diane Lee, The Pelvic Girdle: An Approach to the Examination andTreatment of the Lumbopelvic-Hip Region, Third Edition (Edinburgh:ChurchillLivingstone,2004),192.

2. Judith Lasater, Ph.D., P.T.,Yogabody: Anatomy,Kinesiology, and Asana(Berkeley:RodmellPress,2009),138.

3. C.C.Streeter,etal.“EffectsofYogaontheAutonomicNervousSystem,GABA, andAllostasis in Epilepsy, Depression, and Post-Traumatic StressDisorder,”MedicalHypotheses78,no.5(May2012):571–72.

4. R.P.BrownandP.L.Gerbarg,“SudarshanKriyaYogicBreathing in theTreatment of Stress, Anxiety, and Depression: Part I—NeurophysiologicModel,” Journal of Alternative and Complementary Medicine 11 (2005):191.

5.Streeteretal.,573–74. 6. R.P.BrownandP.L.Gerbarg,“SudarshanKriyaYogicBreathing in the

TreatmentofStress,Anxiety,andDepression:PartII—ClinicalApplicationsand Guidelines,” Journal of Alternative and ComplementaryMedicine 11(2005):711,714.

7. Edwin F. Bryant.The Yoga Sutras of Patanjali (NewYork:North PointPress,2009),35.

8.VasantL.LadandAnishaDurve,MarmaPointsofAyurveda:TheEnergyPathwaysforHealingBody,MindandConsciousnesswithaComparisontoTraditional Chinese Medicine (Albuquerque: The Ayurvedic Press,2008),164–68.

9.Ibid.,69,313–1610. Alistair Shearer, The Yoga Sutras of Patanjali (New York: Bell Tower,

1982),102.11.B.K.S.Iyengar,LightontheYogaSutrasofPatanjali(India:HarperCollins,

1993),102.12. DougKeller,YogaasTherapy,VolumeTwo:Applications (self-published,

2010),189–90.13.B.K.S.Iyengar,LightonPranayama(NewYork:Crossroad,1988),179.14.Ibid.15.HarishJohari,Chakras:EnergyCentersofTransformation(Rochester,Vt.:

DestinyBooks,1987),32–36.16.Iyengar,LightontheYogaSutrasofPatanjali,5.

17.Iyengar,LightonPranayama,97.18. Angela Tian Zhu, “Dan Tian: Qi Core of Humanity,”

www.traditionalqi.com/2011/05/24/dan-tian-%E2%80%93-qi-core-of-humanity.

19. Miura Kunio, The Revival of Qi: Taoist Meditation and LongevityTechniques,ed.LiviaKohn(AnnArbor:TheUniversityofMichiganCenterforChineseStudies,1989),338.

CHAPTER6:YOURMIDDLEBACK,UPPERBACK,ANDNECK

1. J. Talbot Sellers, “Causes of Upper Back Pain,” www.spine-health.com/conditions/upper-back-pain/causes-upper-back-pain.

2. Sports Injury Clinic, “Tight Muscles in the Upper Back and Neck,”www.sportsinjuryclinic.net/sport-injuries/upper-back-neck/tight-muscles-neck.

3. The Free Dictionary, “Vertebral Subluxation Complex,” http://medical-dictionary.thefreedictionary.com/Vertebral+subluxation.

4.ArthurF.DalleyandKeithL.Moore,ClinicallyOrientedAnatomy,FourthEdition(Philadelphia:LippincottWilliams&Wilkins,1999),438.

5.DougKeller,“BanishPackPain,”Yoga+JoyfulLiving(March/April2007):77.

6.JulieGudmestad,“EaseonBack,”www.yogajournal.com/health/125.7.http://www.smart-strength-training.com/upper-back-muscles.html. 8. InternationalOlympicCommittee,“Factsheet:RecordsandMetals,Games

of the Olympiad,”www.olympic.org/Documents/Reference_documents_Factsheets/Records_and_medals_at_the_Games_Olympiad.pdf

9.Keller,79.10. ThomasW.Myers,AnatomyTrains,SecondEdition (Edinburgh:Elsevier,

2009),164.11.Ibid.,85.12.DalleyandMoore,1001,1022.13.Myers,108–109.14.DalleyandMoore,1026.15.Ibid.16.Myers,109.17.Ibid,86–87.18. Edwin F. Bryant. The Yoga Sutras of Patanjali (New York: North Point

Press,2009),364.19.B.K.S.Iyengar,LightontheYogaSutrasofPatanjali(India:HarperCollins,

1993),203.20. Georg Feuerstein, The Shambhala Encyclopedia of Yoga (Boston:

Shambhala,1997),322.21.HarishJohari,Chakras:EnergyCentersofTransformation(Rochester,Vt.:

DestinyBooks,1987),139.22.Ibid.,87.23.Johari,149.24.Feuerstein,22.25.Johari,68.26.Bryant,364.27. VasantL.LadandAnishaDurve,MarmaPointsofAyurveda:TheEnergy

PathwaysforHealingBody,MindandConsciousnesswithaComparisontoTraditional ChineseMedicine (Albuquerque: The Ayurvedic Press, 2008),152.

28.Feuerstein,15,222.29.Johari,63.30.Feuerstein,331.31.Johari,73.32.Ibid.,72.33.Ibid.34.B.K.S.Iyengar,LightonPranayama(NewYork:Crossroad,1988),272.35. C.C.Streeter,etal.,“EffectsofYogaontheAutonomicNervousSystem,

GABA, andAllostasis in Epilepsy, Depression, and Post-Traumatic StressDisorder,”MedicalHypotheses78,no.5(May2012):573–74.

36. Kit Laughlin, Overcome Neck and Back Pain (New York: Simon &Schuster,1995),82–84.

37. B.K.S. Iyengar, Light on Yoga, Revised Edition (New York: SchockenBooks,1977),251.

38. Alistair Shearer, The Yoga Sutras of Patanjali (New York: Bell Tower,1982),90.

39.Bryant,10.40. Barbara Stoler Miller, Yoga: Discipline of Freedom (Berkeley and Los

Angeles:UniversityofCaliforniaPress,1996),29.41. Georg Feuerstein, The Yoga-Sutra of Patanjali: A New Translation and

Commentary(Rochester:InnerTraditions,1989),28.42.Bryant,22.43.Miller,29.44. Merriam-Webster Dictionary, “Mandala,” www.merriam-

webster.com/dictionary/mandala.

CHAPTER8:PRACTICESFORSPECIFICLOWERBACKCONDITIONSANDDIAGNOSES

1. WebMD, “Herniated Disc: Topic Overview,” www.webmd.com/back-pain/tc/herniated-disc-topic-overview.

2. LorenFishmanandCarolArdman,ReliefIsintheStretch(NewYork:W.W.Norton&Company,2005),90.

3. PubMed Health, “Spinal Stenosis,” www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001477.

4. PubMed Health, “Spondylolisthesis,”www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002240.

5. PubMed Health, “Fibromyalgia,”www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001463.

6.TimothyMcCall,YogaasMedicine:TheYogicPrescriptionforHealthandHealing(NewYork:BantamDell,2007),301.

GLOSSARY

1.TheSanskritglossarywascompiledinconsultationwithBenjaminWilliams,PhDcandidateatHarvardUniversity.Inaddition,thefollowingbookswereused:Vaman Shivaram Apte, The Practical Sanskrit-English Dictionary (NewDelhi:MotilalBanarsidass,1998).

B.K.S.Iyengar,LightonPranayama(NewYork:Crossroad,1988).HarishJohari,Chakras:EnergyCentersofTransformation (Rochester,Vt.:DestinyBooks,1987).

VasantL.LadandAnishaDurve,MarmaPointsofAyurveda:TheEnergyPathwaysforHealingBody,MindandConsciousnesswithaComparisonto Traditional Chinese Medicine (Albuquerque: The Ayurvedic Press,2008).

M. A. Monier-Williams, Sanskrit-English Dictionary Etymologically andPhilologically Arranged with Special Reference to Cognate Indo-EuropeanLanguages(Oxford:ClarendonPress,1899).

GlossaryofSanskritTerms1

AGNI—Theelementoffire;thefireoftransformation;sacrificialfire;thefireofthestomach.AHIMSA—Nonviolenceandnoninjury;oneoftheprerequisiteattitudesofayogi.AKASHA—Radiance;luminousinnerspace;theelementofether;sky,atmosphere.APANAVAYU—Downward,groundingenergylocatedinthelowerabdomen;lowerwind;lowerflow.ASANA—Posture;physicalposespracticed inhathayoga; the thirdofPatanjali’seight limbsofyoga; lit.“sittingdown;aseat.”

AYURVEDA—HolisticsystemofmedicineusedinIndia;lit.“thescienceoflife.”BANDHA—Bond;binding;lock;connection.

•MULABANDHA—RootLock;amethodofcontainingenergyinthelowerpelvis.•JALANDHARABANDHA—ChinLock;amethodofcontainingenergyintheneckandupperchest.•UDDIYANABANDHA—AbdominalLock;amethodofcontainingenergyintheabdominalcavity.

CHAKRA—Oneofsevencentersofspiritualenergyinthebody;lit.“wheel,cycle,hollow.”•MULADHARA—Thefirstchakra;rootchakra;lit.“rootsupport.”•SVADHISTHANA—Thesecondchakra;sacralchakra;lit.“one’sownabode.”

•MANIPURA—Thethirdchakra;navelchakra;lit.“cityofgems,orjewels.”•ANAHATA—Thefourthchakra;heartchakra;lit.“unstruck,unbeaten.”•VISHUDDHA—Thefifthchakra;throatchakra;lit.“purity,clarity.”•AJNA—Thesixthchakra;third-eyechakra;lit.“command.”•SAHASRARA—Theseventhchakra;crownchakra;lit.“thousand-petaled”[lotus].

CHITTA-VISHRANTI—Mentalrepose.DHARMA—Nature;characteristics;quality;duty;virtue.GRANTHI—Knot;tie;hardening;complaint;examplesincludeBrahma,Vishnu,andRudra.GUNA—Qualityorattributeofnature;seealsorajas,tamas,sattva.IDA—Amajor energy channel that travels up the spine, crossing with its complement, Pingala, at eachchakra;left-handside;moon;mentalforce.

KRIYA—Cleansingpractice;lit.“action,oractivity.”KUMBHA—Awaterpot,apitcher,orachalice.KUMBHAKA—Breath retention after full inhalation or breath suspension after full exhalation; see alsokumbha.

KUNDALINI—Coiled,asinenergy;serpentineenergy,releasedthroughthepracticeofyoga,whichtravelsupthebody’smajorenergychannel;seealsoSushumna.

MARMA—The name for the vital energy points on the surface of the body where different aspects ofconsciousnesscanbeaccessed;lit.“hidden.”

MUDRA—Asymbolichandgestureusedasameditationaid;atokenormarkofdivineattributes;lit.“seal,orsign”;derivedfrommud,meaning“toplease[thegods].”•ANJALIMUDRA—Thehandgestureofsalutation,benediction,orcelebration;lit.“offering.”•JNANAMUDRA—Thehandgestureofknowledge.•MANDALAMUDRA—Thehandgesturethatsymbolizesacircleofwholeness;lit.“circularseal.”

NABHI CHAKRA—Another name for Manipura chakra; the place from which many of the 72,000 nadis

originate;lit.“navelwheel.”NADI—Achannelthatcarriesenergythroughoutthebody;seealsoIda,Pingala,andSushumna;fromtherootnad,meaning“tovibrate”;lit.“ariver,flowingstream.”

NAMASTE—Agreetingor salutation,often saidat thebeginningand/or endof ayogaclass,meaning thedivinesparkwithinmehonorsthedivinesparkwithinyou;lit.“Ibowtoyou.”

NISCHALA—Stillness;immovable;astateofserenity;lit.“withoutmovement.”PINGALA—Amajor energy channel that travels up the spine, crossingwith its complement, Ida, at eachchakra;right-handside;sun;positiveenergy;lit.“yelloworgolden.”

PRAKASHA—Light;luminosity;brightness;enlightenment;clearradiance;illumination.PRANA—Lifeforce;vitalenergy;lit.“breath.”PRANA VAYU—The intake of vital energy; upward, expansivewind, upward flow of energy that resideschieflyinthechest.

PRANAYAMA—Breath-control technique used as an aid to meditation in yoga practice, the fourth ofPatanjali’seightlimbsofyoga;lit.“restraintofthebreath.”•BHASTRIKAPRANAYAMA—BellowsBreath.•DIRGHAPRANAYAMA—Three-PartBreath;lit.“longorextendedbreathcontrol.”•KAPALABHATIPRANAYAMA—Shining-SkullBreath.•UJJAYIPRANAYAMA—OceanBreath;lit.“upwardvictorybreathcontrol.”

RAJAS—Movement;activity;passion;oneofthemajorgunas,orqualitiesofnature.SATTVA—Illumination;purity;goodness;oneofthemajorgunas,orqualitiesofnature.SHANTI—Peace.STHIRA—Stable;steadfast,firm;steady.SUKHAM—Comfort;comfortable;easy;natural;delight;happiness.SUSHUMNA—The central energy channel of the body, which travels up the spinal column; the path ofuncoiledKundalinienergy;seealsonadi,Ida,andPingala.

TAMAS—Inertia;rest;dullness;darkness;oneofthemajorgunas,orqualitiesofnature.TAPAS—Purification;self-discipline;heat;austerity.VAYU—Wind;flow;seealsoapanavayuandpranavayu.VINYASA—Movement synchronizedwithbreath; sequential, flowingapproach toyogaasanapractice; lit.“composition,orarrangement.”

YOGA—The discipline of the body, mind, and spirit, using a number of personal practices includingphysical postures, breathing techniques, andmeditation; yoke; union; concentration; path;method; seealsoasanaandpranayama.

RecommendedReadingforLowerBackHealth

Yourjourneyintowellnessdoesn’tendwhenyouclosethisbook.Thebookslistedbelowcanhelpdeepenyourself-knowledge,expandyouryogapractice,andgenerallyilluminateyourpathtolowerbackhealth.

ANATOMY,PHYSIOLOGY,ANDCHRONICPAIN:

Benson,Herbert.TheRelaxationResponse.NewYork:HarperCollins,1975.Broad,WilliamJ.TheScienceofYoga.NewYork:Simon&Schuster,2012.Coulter, H. David. Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners.Honesdale,Pa.:BodyandBreath,Inc.,2001.

Ellsworth, Abigail. Anatomy of Yoga: An Instructor’s Guide to Improving Your Poses. Buffalo, N.Y.:FireflyBooks,2010.

Fishman,Loren,andCarolArdman.ReliefIsintheStretch:EndBackPainThroughYoga.NewYork:W.W.Norton&Company,2005.

Kabat-Zinn,Jon.FullCatastropheLiving:UsingtheWisdomofYourBodyandMindtoFaceStress,Pain,andIllness,15thAnniversaryEdition.NewYork:BantamDell,2005.

Koch,Liz.ThePsoasBook,SecondEdition.Felton,Calif.:GuineaPigPublications,1997.Lasater,Judith.Yogabody:Anatomy,Kinesiology,andAsana.Berkeley:RodmellPress,2009.Laughlin,Kit.OvercomeNeckandBackPain.NewYork:Simon&Schuster,1995.Lee,Diane.ThePelvicGirdle:AnApproach to theExaminationandTreatment of theLumbopelvic-HipRegion,ThirdEdition.Edinburgh:ChurchillLivingstone,2004.

Long,Ray.TheKeyMusclesofYoga.Baldwinsville,N.Y.:BandhaYoga,2009.McCall,Timothy.YogaasMedicine:TheYogicPrescriptionforHealthandHealing.NewYork:BantamDell,2007.

Meyers,ThomasW.AnatomyTrains,SecondEdition.Edinburgh:Elsevier,2009.Sarno,JohnE.HealingBackPain:TheMind-BodyConnection.NewYork:WarnerBooks,1991.Schatz,MaryPullig.BackCareBasics:ADoctor’sGentleYogaProgramforBackandNeckPainRelief.Berkeley:RodmellPress,1992.

YOGAANDYOGAPRACTICE:

Desikachar,T.K.V.TheHeartofYoga:DevelopingaPersonalPractice.Rochester,Vt.: InnerTraditionsInternational,1995.

Faulds,Richard,etal.KripaluYoga:AGuidetoPracticeOnandOfftheMat.NewYork:BantamBooks,2006.

Iyengar,B.K.S.LightonPranayama.NewYork:Crossroad,1988.___.LightonYoga,RevisedEdition.NewYork:SchockenBooks,1977.

___.Yoga:ThePathtoHolisticHealth.London:DorlingKindersley,2001.Kraftsow,Gary.YogaforWellness.NewYork:Penguin/Arkana,1999.Lasater, Judith.Relax and Renew: Restful Yoga for Stressful Times, Second Edition. Berkeley: RodmellPress,2011.

Miller,EliseBrowning.YogaforScoliosis.PaloAlto:ShantiProductions,LLC,2003.Rosen,Richard.TheYogaofBreath:AStep-by-StepGuidetoPranayama.Boston:Shambhala,2002.___.Pranayama:BeyondtheFundamentals.Boston:Shambhala,2006.Scaravelli,Vanda.AwakeningtheSpine.NewYork:HarperCollins,1991.Schiffmann,Erich.Yoga:TheSpiritandPracticeofMovingIntoStillness.NewYork:Simon&Schuster,1996.

Sparrowe,Linda,andPatriciaWalden.TheWomen’sBookofYoga&Health.Boston:Shambhala,2002.Yee,Rodney,withNinaZolotov.MovingTowardBalance:8WeeksofYogawithRodneyYee.Emmaus,Pa.:RodalePress,2004.

YOGASPIRITUALITYANDPHILOSOPHY:

Apte,VamanShivaram.ThePracticalSanskrit-EnglishDictionary.NewDelhi:MotilalBanarsidass,1998.Bachman,Nicolai.TheLanguageofYoga:CompleteAtoYGuidetoAsanaNames,SanskritTerms,andChants.Boulder:SoundsTrue,2004.

Bryant,EdwinF.TheYogaSutrasofPatanjali.NewYork:NorthPointPress,2009.Hartranft,Chip.TheYoga-SutraofPatanjali:ANewTranslationwithCommentary.Boston:Shambhala,2003.

Johari,Harish.Chakras:EnergyCentersofTransformation.Rochester,Vt.:DestinyBooks,1987.Lad,VasantL.,andAnishaDurve.MarmaPointsofAyurveda:TheEnergyPathways forHealingBody,Mind and Consciousness with a Comparison to Traditional Chinese Medicine. Albuquerque: TheAyurvedicPress,2008.

Lowitz,Leza,andReemaDatta.SacredSanskritWordsforYoga,Chant,andMeditation.Berkeley:StoneBridgePress,2005.

Miller,BarbaraStoler.Yoga:DisciplineofFreedom:TheYogaSutraAttributedtoPatanjali.BerkeleyandLosAngeles:UniversityofCaliforniaPress,1996.

Mitchell,Stephen.Bhagavad-Gita:ANewTranslation.NewYork:ThreeRiversPress,2000.Shearer,Alistair.TheYogaSutrasofPatanjali.NewYork:BellTower,1982.

ListofYogaPosesbyChapter

CHAPTER1:THEJOURNEYINTOWELLNESS

MountainPose

Tadasana

EasyPose

Sukhasana

CHAPTER2:YOURHIPS

AskandListen:PreparationforPracticeDeepHipMeditation

PelvicTilt

PracticeforHealthyHipsCat/CowCycleandBigHipCircles Marjaryasana/Bitilasanaand

ChakravakasanaVariationChair-SeatedHipOpener

SuchirandhrasanaVariationRecliningCrossed-LegsPose

SuptaGomukasana

SeatedHipHugandTwist

MarichyasanaIIIVariation

DeepHipBend

Malasana

LowLungePose

AnjaneyasanaVariation

NobleWarriorPose

VirabhadrasanaII

SideAnglePose

UtthitaParshvakonasana

StandingSwanPose

UtthitaEkaPadaRajaKapotasana

BridgePose

SetuBandhaSarvangasana

RecliningSingleLegLift EkaPadaApanasanaVariation1

RecliningBoundAnglePose

SuptaBaddhaKonasanaChild’sPose

BalasanaDeepRelaxation:MoveintoYourCenter ShavasanaVariation1

GrowandProgress

RootLock

MulaBandha

RecliningHipTwist

SuptaPadangusthasanaIIIVariation

SeatedBoundAnglePose

BaddhaKonasana

TrianglePose

UtthitaTrikonasanaOne-LeggedBridge PoseEkaPadaSetuBandhaSarvangasana

RestingSwanPose

EkaPadaRajaKapotasanaVariationDeepHipMeditation,Child’sPose,andDeepRelaxation

BalasanaandShavasana

CHAPTER3:YOURSACRUM

AskandListen:PreparationforPracticeStandingSacralMeditationDoorwayStand

SacralCircles

RecliningKneeSqueeze

PracticeforaHealthySacrum

HappyBabyPose

DwiPadaApanasanaVariationFree-Your-SacrumPose

DwiPadaApanasanaVariation: Partner-Assisted Leg Press Variation: Partner-AssistedSacrumTraction

RecliningSacral-BalancingPose EkaPadaApanasanaVariation2

Step1:Bent-LegSacralBalancerStep2:Raised-LegSacralBalancer RecliningHand-to-FootPoseVariation:Partner-AssistedSacrumRelease

SuptaPadangusthasanaI

RecliningTreePose

SuptaVrkshasanaTable-BalancePose

VyaghrasanaVariation

SupportedDeepLungePose

VirabhadrasanaIVariationsVariation1:SacralBroadenerVariation2:RestingPose

SupportedCobraPose

SalambaBhujangasanaAlternateArm/LegProneBackbend

ShalabhasanaVariation

SupportedLocustPose

SalambaShalabhasanaForward-BendingHero’sPose

AdhoMukhaVirasanaVariation1:ActivePoseVariation2:RestingPose

HalfForwardBendPose

ArdhaUttanasanaStandingForwardBendPoseVariation:DecompressingForwardBend

Uttanasana

RestorativeTwistPose

ParshvaBalasanaDeepRelaxation:RestintotheEarth ShavasanaVariation2

GrowandProgress Chair-SeatedTwist

BharadvajasanaVariationSeatedCrossed-LeggedPoseFlowStep1:CrossYourLegs

Step2:TwistYourSpineStep3:BendtoYourSideStep4:BendForward

GomukasanaVariations

ProudWarriorPose

VirabhadrasanaIWide-LeggedStandingForwardBend

PrasaritaPadottanasanaStep 1: Half Wide-Legged Forward Bend Step 2: Half Wide-Legged SpineLengthenerStep3:FullForwardBend

Child’sPoseandDeepRelaxation BalasanaandShavasanaVariation2

CHAPTER4:YOURLUMBARSPINE

AskandListen:PreparationforPracticeRecliningLowerBackMeditationwithOceanBreathRecliningCrescentMoonPoseCow-and-Child’s-PoseFlowStep1:CowPose

Step2:Child’sPoseStep3:Cow-and-Child’sPoseFlow

PracticeforaHealthyLumbarSpine

RecliningSpinalTwist

SuptaPadangusthasanaIIISeatedLower-BackSideStretch

ParshvaSukhasana

ExtendedPuppyPose

AdhoMukhaSvanasanaVariations

SidePuppyPose Downward-FacingDogPoseVariation1:SupportedDownward-FacingDogPoseVariation2:DanglingDown-DogPose

AdhoMukhaSvanasana

DeepSideStretchPoseStep1:HalfDeepSideStretchPoseStep2:FullDeepSideStretchPoseVariation:Open-HeartandStandingSeal

ParshvottanasanaVariationsHalf-MoonPose

ArdhaChandrasana

FlowingBridgePose

SetuBandhaSarvangasanaVariation

FlyingLocustPose ShalabhasanaVariation1

SwimmingLocustPose ShalabhasanaVariation2

RecliningBolsterTwist JatharaParivartanasanaVariation1

InvertedCleanserPoseVariation1:ActiveCleanserVariation2:RestorativeCleanserDeepRelaxation:ExperienceYour

ViparitaKaraniVariationsBody’sSoftness ShavasanaVariation3

GrowandProgress Marichi’sSeatedTwist

MarichyasanaIRevolvedWide-LeggedSeatedPose

ParivrttaUpavishtaKonasana

BalancedWarriorPoseStep 1:HalfBalancedWarriorPoseStep 2: FullBalancedWarriorPoseVariation:ProudWarriorFlow

VirabhadrasanaIII

CobraPoseFlowStep1:SphinxPoseStep2:Cobra-in-the-GrassPoseStep3:FullCobraPose

BhujangasanaVariationsHead-to-KneePose

JanuShirsasana

SeatedForwardBendPose

PaschimottanasanaChild’sPoseandDeepRelaxation Balasanaand

ShavasanaVariation3

CHAPTER5:YOURABDOMINALCORE

AskandListen:PreparationforPracticeFireMeditation“Knit–Your-Abdomen”Meditation

PracticeforaHealthyAbdominalCore Shining-SkullBreath

KapalabhatiPranayama

BellowsBreath

BhastrikaPranayamaTable-BalanceTuckPoseStep1:Three-LeggedTableTuckStep2:Table-BalanceTuck

VyaghrasanaVariation2

HighPlankPose

PhalakasanaUpward-LegsPose

Step1:SupportedUpward-LegsPoseStep2:FullUpward-LegsPose

UrdhvaPrasaritaPadasanaUpward-LegsCurl-Up UrdhvaPrasaritaPadasanaVariation1ActiveBent-KneeTwist JatharaParivartanasanaVariation2RelaxingBent-KneeTwist JatharaParivartanasanaVariation3DeepRelaxation:IlluminateYourCore ShavasanaVariation4

GrowandProgress

AbdominalLock

UddiyanaBandha

RecliningLegCircles UrdhvaPrasaritaPadasanaVariation2Leg-LiftsCycle

UrdhvaPrasaritaPadasanaVinyasaStep1:One-LegLift(withOtherLegBent)Step2:One-LegLift(withOtherLegStraight)Step3:Two-LegsLift(withKneesBent)Step4:Two-LegsLift(withStraightLegs)

One-LeggedDownward-FacingDogPose

EkaPadaAdhoMukhaSvanasanaBoat-PoseCycle

ParipurnaNavasanaVinyasaStep 1:GroundedBent-KneePose Step 2:One-LeggedGroundedBent-KneePose Step 3:Bent-KneeBalanceStep4:One-LeggedSupportedBoatPoseStep5:Two-LeggedSupportedBoatPoseStep6:FullBoatPoseFullBoatPose,PartnerVariation

HalfBoatPose

ArdhaNavasanaSupportedBent-KneeTwist, Child’s Pose, and DeepRelaxation

JatharaParivartanasanaVariation3,Balasana,andShavasanaVariation4

CHAPTER6:YOURMIDDLEBACK,UPPERBACK,ANDNECK

AskandListen:PreparationforPracticePassiveChestOpenerSupportedUpperBackStretchNeckMeditation

Practice for a Healthy Middle Back, Upper Back,andNeck SeatedNeck-StretchSequenceSideNeckStretch

BackNeckStretch

FrontandSideNeckStretch

ChairPoseShoulder/SideTrunkStretchSupportedChairPose

FullChairPose

Utkatasana

EaglePose

Garudasana

RevolvedLungePose

ParivrttaAnjaneyasana

RevolvedTrianglePose

ParivrttaTrikonasana

BowPoseFlow

ActiveLyingDown

HalfBowPose

FullBowPose

Dhanurasana

CamelPose

SupportedCamelPose

FullCamelPose

UshtrasanaBharadvaja’sTwist

BharadvajasanaIChild’sPose

BalasanaDeepRelaxation:FindYourInnerEssence ShavasanaVariation1

GrowandProgress

ChinLock

JalandharaBandhaRevolvedSide-AnglePose

ParivrttaParshvakonasanaVariationRevolvedHalf-MoonPose

ParivrttaArdhaChandrasanaWheel(UpwardBow)Pose

UrdhvaDhanurasanaChild’sPoseandDeepRelaxation BalasanaandShavasanaVariation1

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