Yoga For Low Back and Hip Health: Gentle and Restorative Yoga to relieve chronic low back, hip and sciatic nerve pain

CONTENTS

DEDICATION

CONTENTS

INTRODUCTION

What causes back pain?

What causes low back pain?

The six directions of the spine

What causes irritation to the sciatic nerve?

What are the chakra systems?

HOW TO USE THIS BOOK

YOGA PROPS

HOW TO GET MAXIMUM BENEFIT FROM THE POSES AND STRETCHES IN THIS BOOK

Bolster

Mexican Blanket

Yoga Block

Yoga Strap

Eye Pillow (optional)

CHAPTER ONE

CORE STRENGTHENING YOGA POSES

Bent Leg Abs with Block

Bent Leg Twisting Abs with Block

Bicycle Abs

Pelvic Tilts

Plank Pose

Table Extensions

CHAPTER TWO

RESTORATIVE YOGA POSE INSTRUCTION

Belly Down ½ Frog

Reclined ½ Crescent

Reclined Leg Rest

Supported Belly Down Twist

Supported Belly Down Twist (Extended Leg Variation)

Supported Bridge With Bent Legs

Supported Child\'s Pose

Supported Final Relaxation

Supported ½ Moon

Supported Inversion

Side Lying Pose

Supported Pigeon Pose

Supported Reclining Pose

Supported Resting Butterfly

CHAPTER THREE

GENTLE YOGA POSE INSTRUCTION

Cat/Cow Tilts

Child’s Pose

Downward Facing Dog

Hip Circles

Low Lunge Hands On Thigh

Modified Downward Facing Dog

Reclined Knee Down Twist

Reclined Knee Hug (both knees)

Reclined Knee Hug (one knee)

Reclined Pigeon Pose

Reclined Three Part Hamstring Stretch

Reclined Three Part Hamstring Stretch: Part One

Reclined Three Part Hamstring Stretch: Part Two

Reclined Three Part Hamstring Stretch: Part Three

Seated Forward Fold

Seated Pigeon With Half Hero

Seated Side Bend

Seated Twist

Side Lying Quad Stretch

Table Pose

Four Part Pigeon

Four Part Pigeon: Part One

Four Part Pigeon: Part Two

Four Part Pigeon: Part Three

Four Part Pigeon: Part Four

CHAPTER FOUR

YOGA SEQUENCES

Sequence #1

Ease Low Back Pain

Gentle Yoga (short sequence)

Sequence #2

Ease Low Back Pain

Gentle Yoga (long sequence)

Sequence #3

Ease Low Back Pain

Restorative Yoga (short sequence)

Sequence #4

Ease Low Back Pain

Restorative Yoga (long sequence)

Sequence #5

Ease Hip Tension

Gentle Yoga (short sequence)

Sequence #6

Ease Hip Tension

Gentle Yoga (long sequence)

Sequence #7

Ease Hip Tension

Restorative Yoga (short sequence)

Sequence #8

Ease Hip Tension

Restorative Yoga (long sequence)

Sequence #9

Sequence for Piriformis Syndrome/Sciatic Nerve Pain

Gentle and Restorative Yoga (short sequence)

Sequence #10

Sequence for Piriformis Syndrome/Sciatic Nerve Pain

Gentle and Restorative Yoga (long sequence)

Sequence #11

Sequence for Core Strength Gentle and Restorative Yoga (short sequence)

Sequence #12

Sequence for Core Strength

Gentle and Restorative Yoga (short sequence)

Sequence #13

Sequence for Core Strength

Gentle and Restorative Yoga (long sequence)

Sequence #14

Sequence for Core Strength

Gentle and Restorative Yoga (long sequence)

Sequence #15

Sequence for Core Strength

Gentle and Restorative Yoga (long sequence)

ABOUT ME

My life with chronic pain

Yoga teaching certifications