If you are suffering from back pain or a tight back this beginner yoga for a tight back is a gentle way to get you moving again. Printable PDF available.
As with any exercise program this is not meant to replace any advice your MD has given you, always consult your physician first if you have questions. This is completed at your own risk and is meant to be used as a guide. If you have injuries respect your injuries.
Back pain is no joke. Even a tight back is enough to limit your mobility and put you in a bad mad the entire day. One of the best ways to help get your back moving again is to not just work your back muscles but also the muscles surrounding the back.
I'll refer to this concept as upstream and downstream. You see, when you experience something like back pain the cause of the pain is not typically just your back.
Most likely you have tight or limited range of motion in places like your hip felxors, QL (quadratus lumborum) or butt muscles. You could even have other muscles up stream that are causing problems to the mid back.
So in order to truly open up your back you need to open up other systems of the body. We will be opening a lot of areas with this gentle yet effective yoga flow that you can print out and do anytime!
This printable beginner yoga flow for back pain and a tight back is focused 50% on the back and and 50% on the rest of the body to help you feel better fast.
This easy to follow yoga flow focuses half and half on your Root Chakra and your Sacral Swadisthana Chakra.
Your root chakra is the first chakra and is located at the base of the spine. It is functions as your survival center and is the most instinctual of all the chakras. According to chakra-anatomy.com, "The energy of Muladhara allows us to harness courage, resourcefulness and the will to live during trying times."
What is most interesting to me about this chakra is that times of when our existence is threatened impact the root chakra the most. It would be common to say then that during the difficult time of the pandemic we are in our root chakra will become imbalanced.
Your sacral chakra is the second chakra and is located in the pelvis. This is the center of your feelings of pleasure, feelings and emotion.
Print your beginner yoga for a tight back flow
This yoga flow is available for you to print so that you can do this yoga flow any where! Cues will be given on each pose and can be found when you print the yoga flow. To print and download, click the image below.
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