Strength & flexibility

Yoga Discussion General Yoga
#1

Hi everyone! Im slowly getting back into yoga after a back strain. I know Im jumping ahead a little but Im curious and want to work on as much as I can now to prepare for later. Other than yoga what can I do to build up strength and flexibility for some of the more challenging yoga asanas? My pelvis seems tight. I have never been super strong or flexible, but I feel I need to be in order to do certain asanas.

I think yoga is an on going lifestyle and there is a lot that I need to work on to get the full benefit. I have lots to learn. Gotta run for now duty calls. Thanks!!

#2

Well, if you wanted to, you could take up weight lifting to build up your strength and afterwards, you could do some athletic stretches to improve your flexibility.

#3

Some of the things I thought of that might build up strength and flexibility for yoga might be more demanding than yoga! If you have not done so, try Pavel’s ideas on strength training. He also has some good information on snatches and swings, which are more about strength-endurance, but they can give your back some very intense work. If your back feels alright, maybe do some bridging and keep your glutes tense while doing so. So, maybe yoga. . . to prepare for yoga.

Have you tried resistance stretching from Bob Cooley, and dynamic stretching from Thomas Kurz?

#4


What do you think?
Peace
Cheers

#5

madhyam marg or path is always best

center way is best where one have to do at a limit with not too much and not too less.

#6

[QUOTE=Fixed;79064]http://m.youtube.com/watch?feature=related&v=KFZRLIh7tU4
What do you think?
Peace
Cheers[/QUOTE]

Thanks Fixed but there is no way that my body could ever do those asanas, and Im not being pessimistic. I have been practicing yoga for 3 months now and its going very slow. Because of my back I have to be cautious. I have been reading about the different styles of yoga and Im not sure what best fits me. I do know that yin is to slow and boring for me. flow is to fast. Im guessing hatha, but not sure. I just know I like breathing with the poses and taking the time to feel if that makes sense.

Im a little discouraged at the moment because I feel that I should be more advanced than what I am. Im basically teaching myself how to do this. I need to keep pushing forward in a gentle way of course. I have been meditating some and and listening to my body. I think I will do online classes without teacher/student interaction and right now thats what I really need. Im just not sure what to do at this point. My back pain comes and goes.

#7

One of the first things my teacher taught we was patience.
We may not be able to do the things on the video ,but we can do more than we think we can ,all it takes is practice and …patience
http://m.youtube.com/#/watch?v=n1FCzDz8npY&desktop_uri=%2Fwatch%3Fv%3Dn1FCzDz8npY

#8

I do one yoga workout a day. Sometimes I miss if there is a lot going on. Should I do it several times a day? I love how I feel after I do yoga and I want to proceed forward. Yoga has helped so much with my anxiety. Fixed, you are right practice and patience!!!

#9

kyogagirl64 - Have you thought about seeing a chiropractor for your back pain? Perhaps if you addressed that issue directly, with time it could be resolved and it wouldn’t hold you back during yoga. I’m going through a similar issue right now myself, where I have repeatedly pulled my lower back muscle through over exertion and now it’s weaker than everything else, so I have to take pains not to pull it all over again while trying to strengthen it back like it should be.

#10

I would love to see a chriropracter but my insurance doesnt cover it. I have been doing exercises that I learned in PT. I broke my leg 9 months ago. My back pain has worsened since. Im seeing my dr. next month and Im going to mention an MRI, its been a while and I need to know what is going on.

#11

Well Kyogagirl64 I must say it is refreshing to see someone post and then dillegently repost.
You obviously are serious and interested in helpful responses. Very soon I imagine inner athlete and others will mindfully respond. So let us anticipate their level of detail and due diligence as they can be a wealth of help.

Please consider adding some detail to your report of back pain/strain. Location or proximity, likely cause of injury, poses that make it feel better or worse. Professional evaluation would be best and hopefully your Dr. can put you on the right path. Get details since if you can’t afford a physiotherapist, you may be able to find on-line enough support path to self healing. Maxims like
Rest, ice acute pain, heat and gently approach discomfort. Avoid advance poses til you are acute pain free, stretch and build muscle that may support structures and assist the reduction of chronic pain.

Tight pelvis is a good start and there are poses you can look up to open the pelvis for sure, but do any of these increase the back strain? Yoga should heal and not hurt, so yes have the patience to work mindfully towards your improved self.

3 months is hardly a long time, to see gains in any fitness regime, or mindful practice.
Celebrate though because it is a great foundation laid down now for you to build upon.
Your body will continue to adapt, poses that escape you will be approachable. The many other wonders of Yoga will open to you like petals of a lotus.

Namaste

#12

You could p.m yogadr she is very kind and caring
She helped with my question and made me feel better with a very kind message
Cheers

#13

Everyone here has been amazing and is much appreciated :slight_smile:

#14

I may not have the same level of pain as you, but when I start to get really tight and twinge-y in my lower back, I will go to my exercise ball and backbend over it. I have no idea if this is “recommended” practice, but I know it always makes me feel better. Basically I will sit on the ball, then walk it out so I can slowly bend over the ball, roll back and forth gently, and fully relax. I’ll rest this way for a few deep breaths. I usually hear/feel a few pops as my spine falls into alignment. Then I will very slowly lift into full wheel for a few seconds then back down onto the ball. I do this a few times, and it’s amazing how much it helps my back immediately. What’s important is to rest for a few breaths before slooowwwly walking back to a sitting position on top of the ball. I find if I come out of it too quickly, it doesn’t help as much.
I don’t know if this will work for you, but it seems to do me worlds of good.

#15

[QUOTE=TGKvr;79337]I may not have the same level of pain as you, but when I start to get really tight and twinge-y in my lower back, I will go to my exercise ball and backbend over it. I have no idea if this is “recommended” practice, but I know it always makes me feel better. Basically I will sit on the ball, then walk it out so I can slowly bend over the ball, roll back and forth gently, and fully relax. I’ll rest this way for a few deep breaths. I usually hear/feel a few pops as my spine falls into alignment. Then I will very slowly lift into full wheel for a few seconds then back down onto the ball. I do this a few times, and it’s amazing how much it helps my back immediately. What’s important is to rest for a few breaths before slooowwwly walking back to a sitting position on top of the ball. I find if I come out of it too quickly, it doesn’t help as much.
I don’t know if this will work for you, but it seems to do me worlds of good.[/QUOTE]

Thanks TGK, the backbend over the ball sounds good. I may need to get a ball and try it.

#16

I’ve never done a back bend over my stability ball, but I can definitely vouch for it (the stability ball) helping with my lower back problems. I actually bend over the ball in a prone position, exactly opposite of a back bend, and roll back and forth on it until I feel my lower back stretch out. It’s a great stretch to do both before and after a workout, and it really seems to help me.

#17

Sounds good strongback. What is wrong with your back? Is yoga helping it?

#18

[QUOTE=kyogagirl64;79384]Sounds good strongback. What is wrong with your back? Is yoga helping it?[/QUOTE]

Wow …I went to my ymca yoga class the other day and my instructor had the class lay in savasana for several minutes with
blocks under our backs ,it was the first thing we did . it looked like it was painful for a lot of the class , I hate to secound guess my instructor but imho it might be better the do this after a thorough warm up . I did it but it was not comfortable i don’t use blocks in my practice unless I am told to
peace
Cheers

#19

Was it savasana? Or supported bridge? Sometimes in our yin class, we’ll start off with supported bridge. I love it though.

#20

I cannot lay flat on my back. I learned from my favorite online teacher that when doing savasana that it was ok to bend my legs…take pressure of my low back. Thank goodness for modifications.