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Back discomfort is a common problem.  80% of people will suffer from lower back pain in their lives.  In most cases it is not due to serious pathology, but it can still have a significant impact on your life.  It can be surprisingly debilitating, impacting your ability to work, sit, stand and move.  Your flexibility can be significantly affected and it can cause you significant pain.

This Workshop, based on and inspired by the 12 week yoga for healthy lower backs course, will give you some tips on how to ease a painful back episode and how to deal with flare-ups.   You will learn simple, gentle yoga movements and breathing practices targeting back comfort, good posture and improved back health.  YHLB aims at re-educating and re-aligning the body.  We will also focus on safely strengthening the core.  We will  finish with a yoga nidra relaxation, which is key to allowing the body to truly rest and find comfort.  

The Research that used this Specific Yoga
The University of York (Department of Health Sciences, York Trials Unit) ran one of the largest yoga research studies, funded by Arthritis Research UK. Teachers from the Iyengar Yoga Association (UK) and the British Wheel of Yoga designed and ran specialised 12-week courses in five areas of the UK. The positive results, showing it to be safe and effective, were published in the ‘Annals of Internal Medicine’ (‘Yoga for Chronic Low Back Pain.

The Yoga for Healthy Lower Backs Institute
The Yoga for Healthy Lower Backs Institute trains high quality, already-trained and experienced yoga teachers from different schools and methods of yoga in how to deliver the ‘Yoga for Healthy Lower Backs’ programme.  Faye Koe, who delivers this 2 hour workshop, is a qualified Yoga for Healthy Lower Backs Teacher, here at Body Soul Yoga, Walton on Thames, Surrey.   The Institute’s Register of Teachers can be viewed on Pfizer viagra 100mg uk

Please also visit Cialis generika ohne zoll for more information about this exciting ground breaking clinical trial and evidence-based specialised yoga programme.

The YHLB Relaxations CD  and YHLB Book can be purchased.  Copies will be available for purchase on the day of the workshop.

 

• A bottle of water
• A towel
• A blanket
• Warm comfortable clothing

Tea and biscuits will be served at the conclusion of the workshop.

Before Your Class

Empty Stomach

Yoga is practised on an empty stomach, so try not to eat for 2-3 hours before a class. this will make your practice more comfortable.

Clothing

It is best to practice yoga in bare feet, so please take off your shoes and socks when you arrive. Our feet have tiny receptors on the bottom, so we can feel the earth beneath us. Practising in bare feet also helps our balance and provides a natural grip. Try to wear loose, comfortable clothing, so that there are no restrictions around the limbs, joints, or waist and try not to wear a hood. A top with an elastic waistband is also a good idea so clothing doesn’t ride up, when you are upside down. Before commencing your practice please remove spectacles, watches or any jewellery.

Equipment

The only things you will need to bring with you to class are a bottle of water and a yoga mat; but we do have mats you can use, blocks, belts, bricks, blankets and eye pillows.  In the more flowing and tougher classes and workshops you may also like to bring a towel.  In the gentle classes you may like to bring an extra blanket for warmth and comfort.

Arrival

Beginners

Tell the teacher if it’s your first class—you probably won’t be the only one. And please complete the confidential health questionnaire as fully as you are able, so your teacher knows as much about you as possible. The questionnaire will be given to you when you arrive. If you do have a pre-existing problem or condition, there are ways to adjust the postures to suit you.

Early arrivals are fine

Please try to come to class a few minutes early. Consider being prompt as part of your practice. There is nothing worse than feeling stressed before you arrive and running up the road to be on time. It also ensures that your teacher and the rest of the class are not disturbed by your late arrival. Unfortunately if the class has started, you will be unable to join the class.

Turn off your phone

When you arrive please turn off your phone to silent and the vibrate should also be off; so as not to disturb the rest of the class or your own practice.

During Your Yoga Class

Non-Competitiveness

Feel free to look around and follow what other students are doing, especially if the teacher does not demonstrate every pose. However, keep in mind that you may be looking at more advanced students, so do not compare yourself to them. Everyone learns at their own pace. And we are all made differently so some people are naturally more flexible, supple or stronger than others. Do your best, but let go of a competitive mindset.

Breathing

Always remember to breathe in and out of your nose unless asked to do otherwise; but do let your teacher know if you have trouble doing this.  Some classes will include different types of breathing/ pranayama techniques, so give them a go and please ask your teacher if you need more guidance.

Awareness

Throughout your yoga practice try and be aware of what you are doing. Try to concentrate on the sensations you feel in the body and on your breath.

Don’t pull or strain

Never force or strain. Relax briefly between each posture if you need to. If you feel pain or strain, stop and tell your teacher. Listen to your body. As you do yoga more regularly, you may notice that you become increasingly supple and stronger.

Injury or Illness

If you have an injury / illness / medical condition, you should advise your teacher in the confidential health questionnaire. If your medical condition changes then it is for you to let the teacher know of any changes or deterioration in your condition. If in doubt please also consult you GP / medical advisor.

Menstruation

Some people advise that you don’t do inversions, for example: handstands, shoulder stands, headstands; and alternative positions will be provided in class.

Pregnancy

Please tell your teacher if you suspect that, or if you are, pregnant.  If you find out you are pregnant then we strongly recommend that you rest until your first scan.   Your body may naturally tell you to rest in any event!  From around 13/14 weeks you can rejoin the class, which can be adjusted to suit you. However, it is important to check with your doctor or midwife that yoga is suitable for you, at each stage of your pregnancy.

Adjustment

During the class your teacher may adjust you into a more suitable position or apply pressure so you are pushed deeper into position. If you would prefer not to be adjusted please let your teacher know before the class starts.

Relaxation

The class will end with a relaxation session. This is an important part of the class and students are encouraged to stay for the duration of the lesson. Relaxation gives the body an opportunity to assimilate all of the benefits of the postures you have just done; and also counteracts stress by activating the parasympathetic nervous system.

Enjoy and try again

We hope you enjoy our classes and hope to see you again.  Do tell us if there is something that you particularly enjoyed or disliked!