Mark Laham

one of the most common problem areas in many people these days seems to be the lower back region.  Whether you suffer from sciatic nerve problems, or simply carrying around a lot of tension.  This short yin yoga sequence can do wonders for the entire area.

All it takes is anywhere from 15 to 30 minutes 3 to 4 times per week to see amazing results.  You can hold the poses anywhere from 2 to 5 minutes, there longer you can stay in the pose the more effective it will be.

Make sure you are not aggravating the nerve, and if you start to feel any sharpness, make sure to back off and support the pose with some props.  it is always recommended to consult with your physician before starting any new exercises.

The videos to the following sequence can be found here: 

Diamond Pose or Spread Leg Child’s Pose

Half Butterfly ( Place a rolled up towel under the extended leg of the side that you are feeling the sciatic nerve to keep the knee bent)

Laying Spinal Twist

Smiling Cow Face Pose

**If you have the time, you should finish the sequence with a 5 min relaxation, maybe placing a bolster or pillow under your knees to keep your lower back flat.

I have always encourage people to get into a home yoga practice a little more frequently.

I always tell people in class that 3 times a week for 15 to 20 minutes, is way better then 1 a week for an hour and 1/2.   

To help you out in getting started, I have design a series of instructional yoga videos (Click here to see videos)  for anyone to access online.  I have posted most of the yin poses on my site for any one to access.  And I will be posting short and long sequences from time to time. 

The layout will soon change to make it easier to use.  For know I will be posting the sequences right here on the blog. 

My recommendation is to try practicing 3 to 5 times per week for as little as 15 to 20 minutes or more if you can. Try it out  for a few months on a regular basis to see if it is of benefit to you, and let me know your feedback.

Here is the first sequence for you to try out.  Great for the hips:

Spread Leg Child’s Pose

Sphinx Pose

Dragon Pose

Gecko Pose

Laying Spinal Twist

Finishing off with 5 minutes of relaxation on your back.

Have fun exploring your body.