- 17 Jan 2019
- Faye Koe
- £25.00 (GBP)
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 yogaforbacks.co.uk
Please also visit yogaforbacks.co.uk 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
Before Your Class
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.
It is best to practice yoga in bare feet, so please take off your shoes and socks. 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. Please wear layers, especially if you are practicing yoga outside or taking part in the more gentle classes to ensure that you remain warm and comfortable.
The only things that you will need in an online yoga class are: a warm comfortable and safe space to practice in and where you won’t be disturbed, a bottle of water and a yoga mat; and you can think about buying blocks, belts, bricks, blankets and eye pillows. In the more flowing and tougher classes and workshops you may also like to a towel. In the gentle classes you may like an extra blanket for warmth and comfort. If you need some extra padding under knees, for example, try folding up a blanket and you can also make a bolster by rolling up a towel and blanket together to place under your knees in savasana when you relax.
If you are coming to a session in the garden, please bring your own yoga mat, bottle of water, blanket, eye pillow, any blocks or props you would like to use and please wear layers to keep you warm or that you can remove if you get warmer during the yoga practice. Do please ask if you need to borrow anything so that we can make sure you have all you need.
Tell the teacher if it’s your first class—you probably won’t be the only one. If you do have a pre-existing health problem or conditions, please tell your teacher as there are ways to adjust the postures to suit you. Please listen to all instructions and be kind to yourself.
Early arrivals are fine
Please try to attend your class a few minutes early. If we are live, we go live 10 minutes before the start time. Consider being prompt as part of your practice. There is nothing worse than feeling stressed before you start.
Turn off your phone
Please turn off your phone so that you do not disturb your own practice.
During Your Yoga Class
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.
Always remember to breathe in and out of your nose unless asked to do otherwise; but f you have trouble doing this, breathe through your mouth. 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.
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. 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. 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 adviser.
Some people advise that you don’t do inversions, for example: handstands, shoulder stands, headstands; and alternative positions will be provided in class.
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.
When you return to the studio 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.
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!