Yoga Enhancing My Back Mobility, Breathing

Bob Crowther reflects on how yoga activities, use of props and partner assists have increased his back strength, range of motion while experiencing less pain and improved breathing.

My limited back mobility and recurring lower back pain led me to seek advice, possible relief from Ray Hoyt during October, 2010.

One suggestion made by Ray (my yoga instructor, body work therapist) to open up my spine, associated muscles and connective tissues included a basic movement: with my back to a wall, raising each arm separately and both arms together above my head.

Over time, long restricted neck and lower back muscle movements led to gentle cervical and lumbar flexibility not possible for many years.

I was able (a) to extend my head backwards and to experience calm, controlled breathing without difficulty and (b) to increase the curve of my lower spine backwards while standing further away from the wall.

Bob
Gentle Standing Back Bend
Full Spinal Movement 
 No Pain, Discomfort Experienced

Further enhancement of my back mobility has been achieved during our open hatha yoga classes via the use of props and assistance of colleagues.

We have used two chairs, a blanket (and at times, yoga blocks as foot supports) to facilitate a deeper back bending posture.

I am currently able to have both feet flat with the top of my head contacting the floor (holding my head with cupped hands, upper arms flat with both elbows parallel as well) with no discomfort or pain even with an assisted lifting of my torso in this position.

Assisted Partner Pose
Increasing 
Spinal, Back Muscle Flexibility
Enhanced, Facilitated Breathing
Deep Back Bending
Variation
Of
'Upper Facing Bow'

Standing gentle back bends with both hands on my lower back initially were a challenge when i first began my yoga activities.

Over time, my hand placement to the gluts, hamstrings along with various movements in hands-free positions gradually improved my range of full spinal motion backwards.

One asana begun in a supine position, upwards facing bow, demonstrated during our sessions was barely possible when i first began my yoga activities: i was able to raise my torso only a few inches above my yoga mat. 

Humbling is an apt term to describe what was experienced at that time.

Frequent yoga practice including my one-on-one morning partner sessions with Patty Tremblay since May, 2013, has resulted in greater spinal mobility doing this asana.

My upper facing bow posture has been enhanced further by having a partner's back elevate my back: aside from lengthening my spine, stretching various abdominal, arm, shoulder, back and leg muscles, my breathing (inhaling, exhaling) became less restricted, labored in this position.

Bob
 Approaching 65
Morning Partner Session
 In
 The Yoga Loft
One Version
Of
 Upper Facing Bow 
Making Significant Progress

Moving my arms and feet towards my head and forming a deeper arch with flat palms and feet is a long term goal i continue to pursue.

I continue to enjoy my progress towards moving my spine with greater facility, breathing easier without pain.

Yoga remains a humbling yet valued and positive experience for me.

#BobCrowther #Yoga #Backbending #Pain #Breathing #RayHoyt #TheYogaLoft