Iyengar Yoga for Back Pain (HD)
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- เผยแพร่เมื่อ 29 ก.ค. 2024
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Iyengar Yoga for back Pain
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Subtitles added, Timestamps below.
Looking for back pain relief exercises, or more specifically back pain relief yoga? This sequence is perfect for you if you are experiencing back pain in your daily life, or back pain during pregnancy or menstruation. This Iyengar sequence includes some back pain stretches. Whether you want to practice Iyengar yoga for a beginner, or yoga for beginners in general. There will be Iyengar yoga poses guided by Kathy Cook, a senior-level certified Iyengar yoga teacher. You will be using yoga props, a blanket, a belt, or maybe some blocks. These Iyengar yoga asanas and Iyengar yoga sequence will give you an idea of what is Iyengar yoga, Iyengar yoga’s benefits, and how you can practice Iyengar at home. This is one of the many videos on the channel for you to practice yoga online for free. The asanas we go through in this class are shown in the timestamps below.
Timestamps:
00:00- Intro
01:51 - Supta Tadasana ( Supine Extended Mountain Pose )
03:27 - Ardha Pavanamuktasana ( Half Wind-relieving Pose )
05:02 - Preparation of Supta Padangusthasana I ( Preparation of Recline Big Toe Pose 1 )
07:53 - Supta Tadasana ( Supine Extended Mountain Pose )
08:49 - Supta Padangusthasana I ( Recline Big Toe Pose 1 )
11:32 - Supta Tadasana ( Supine Extended Mountain Pose )
11:36 - Supta Padangusthasana II ( Recline Big Toe Pose 2 )
15:27 - Supta Tadasana ( Supine Extended Mountain Pose )
15:54 - Supta Padangusthasana IV ( Recline Big Toe Pose 4 )
18:34 - Tadasana ( Mountain Pose )
18:40 - Utthita Hasta Marichyasana ( Extended Marichi’s Pose )
23:34 - Bharadvajasana ( Torso Stretch Pose )
29:39 - Urdhva Mukha Svanasana ( Upward-facing Dog Pose )
31:07 - Ardha Uttanasana ( Half Standing Forward Bend )
31:54 - Urdhva Mukha Svanasana ( Upward-facing Dog Pose )
32:39 - Ardha Uttanasana ( Half Standing Forward Bend )
33:09 - Tadasana ( Mountain Pose )
33:41 - Ardha Chandrasana ( Half Moon Pose )
35:44 - Ardha Uttanasana ( Half Standing Forward Bend )
36:04 - Ardha Chandrasana ( Half Moon Pose )
37:30 - Ardha Uttanasana ( Half Standing Forward Bend )
37:52 - Setu Bandha Sarvangasana ( Bridge Pose )
41:44 - Savasana ( Corpse Pose )
#iyengaryoga #Yogainbali #desayogi
If you have any questions, leave them on the comment below or
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The Jalandhara bandha is an added bonus in most practices. So thankful. I aim to be absolutely disciplined in my practice and so help me God!
Great Class for my recent lower back issues, thank you! ❤
I did Iyengar yoga for years and then stopped. I love your videos.
Hi Tammy, thank you for your note and welcome back. Hope to see you more often.. Blessings ❤️❤️
Thank you for watching. Hope you find this class helpful. Let me know if you have any questions and I'd be happy to answer them.
Hello my dear
I enjoy a lot
@@amiralidehghani8310 Glad to hear! Thank you :-)
@@amiralidehghani8310 Amirali dear, thank you! Enjoy your practice and the benefits. Namaste
Thanks. Will practice this again and again for sure
Excellent!
Muchas gracias, MAESTRA. NAMASTE!!!!
Thank you so much for sharing these classes.
♥️🙏🏻🙏🏻
Thank you🙏🌹
Hi Kathy, i just have to comment on this class again. 3 years ago i was booked for a back operation, my friend told me, please just try this chiropractor before you go for the operation. She saw me and said, my back was in a terrible state, but she will try her best.
After 4 sessions i had no more pain, and told her i gym and yoga. Her response to the yoga amazed me, she said there isnt a better exercise for your body than yoga, IF done correctly.
That is why im blessed to have had a wonderful teacher to teach me the basics, and the Lord is so good that i found you online.
Thank you so much, todays class was wonderful. You are a beautiful teacher, lucky students to have you.
Namaste 💕
Dear Alma, beautiful to hear your story. Happy you found a teacher that is near you. 👏🏻
Lovely to meet you and have you join me.
I feel grateful you are getting value for yourself.
All my best. Love, Kathy
Fantastic. Namaste
Happy to hear the class was a help! Namaste, Kathy
This, like all of Kathy's videos, presents a great and detailed set of asanas. I always feel so much better after a class of Kathy's and I'm very thankful that she makes so many of them available for us here.
Hi Rebecca, lovely message. So pleased to hear my classes continue to lead you to practice. Thank you and namaste, 🙏🏻
Thank you teacher Kathy for your generous sharing🙏🙏🙏
Jojo, you are most welcome!! 💫🤸🏽🌺
Graceful to Teacher Kathy, thank for all.
thank you Anh. Much love xx
Muchas gracias por esta buena clase, MAESTRA. Namaste
Dear Felisa, Muchas gracias!
Hi Kathy, my back definitely feel more spacious and I feel so relaxed after the class. I have done your 3 part beginners series and look forward to practise the other classes in the channel. Thank you so much for sharing your classes online.
Thank you very much for THE feedback:-) It makes my day to know that it helps your back feel better and you found the classes helpful. Let me know if you have any suggestions for future classes. xx
Kathy you are a fantastic teacher. Im so glad i found you online. Im grateful for my teacher who tought me the basics of this beautiful joga, and im grateful for you. I can just say thank you so, so much.
Namaste 💕
Dear Alma, as we journey through life many teachers will appear for us. Always our job is to listen and learn, doing our best. Beautiful, all my best.
🙏🙏🙏
The Jalandhara bandha is an added bonus in every practice. So thankful!
🙏🏻🙏🏻❤️
Great class thanks Kathy!
You are very welcome and I'm glad you find it helpful. XX
Wonderful! I always come back to this class :)
♥️🙏🏻🦋
great class!!!
:):) Thanks for joining. I hope this gives you a better understanding of the principles to keep yourself pain free.
My low back relieved so much afterwards. Looking forward doing all the sequence tomorrow again. Thank you!
Glad to hear that it helped. Thank you for practicing with me :-)
This was a great class. Thank you.
Mitra, keep the practice in your sequences to do regularly. Enjoy and Happy New Year! Namaste
Thank you this was so helpful for my lower back.
Glad it was helpful to you! ;-)
Thank you, this practice certainly helped my back..xx
Excellent. Practice this and the standing poses regularly when your back is feeling better to strengthen.
T Y as usual. Very interesting, of course I learnt things and felt so well. Hope y have a wonderful day. F
Dear Francoise, nice to hear back from you. Very pleased this class was helpful and informative for long term practice and health. Namaste
muy buena!
Dear Karina, Many thanks. Make sure to modify or adjust so the back is lengthened and supported. Namaste, Kathy
Try back thanks you for this amazing class Kathy.
Happy you were helped through this class. Keep up your practice for preventative Measures. Enjoy! Namaste, Kathy
Hi Kathy, thank you so much for every class. I repeat the classes, and my day is not done till my yoga. But, i am so much more relaxed, and calm, my mind is really benefiting as well.
You are a wonderful teacher. Namaste 💕
Hi Alma, thanks, nice to hear your experience. That is wonderful, as that is my intention for all. ❤️🙏🏻
Thank you so much Kathy! I might have to do it everyday as my sciatica nerve is bugging me lately. Thanks for sharing your teachings 🙏
Hi Ananda, always good to keep your back health top priority. You may also get good results from the Supta Padangusthasana Series on alternate days. There maybe some overlap but no problem. Namaste, xx
❤❤🙏🏻🙏🏻🙏🏻
❤️❤️❤️🙏🏻✨
Thank You so much, much Love 💚🙏, I had been working through the 300 week course in Light on Yoga, and fell doing a head stand, we initially felt i had fracture in spine butt is ok, just very painful, and doing your video is healing the injury so quick, and on Wednesday I will be buying your Beginners Course, as I can tell having a guide with such precise instructions is vital for the rest of my yoga journey, thank you so much.
Hi Glen, Nice to hear from you and also hear your back pain was worked out through practice. Unfortunately, when learning, accidents can happen. Light on Yoga 300 week course is a strong practice. I agreed it is wise to do the Foundation Course as it will give you more granular guidance taking your learning step by step to make sure nothing is skipped. All my best! Keep up the good work and enjoy your journey. Namaste
Just came across your videos by chance last week and since then I'm just practicing with you...beautiful class mam..
Hi Netra, you are welcome! Enjoy your practice ❤️
🙏🙏🙏🙇♀️🙇♀️🙇♀️🙇♀️💝💝💝
🌟🌟🤗🤗🌺🙏🏻
Hello!!! Great class. I've been doing the foundational course, but today my back is hurting and i needed a more focused approach to the back. Very good class, as good as the foundational course. Thank you.
Hi Jussara,
Excellent, happy you revered to find the exact focus for the current condition. That is exactly why we practice, to know our body and what is best day to day.
Well done. 🙏🏻
Kathy I liked a lot the chadrasana variation with the chair
Having an ashtanga past as I know my self more and more I really appreciate the help of props
Great respect to the teachings of yours
Athens
Greece
Namaste
Hi Lola, nice you can join in. I appreciate your
thoughtfulness in furthering your practice.
Namaste 🙏🏻
I really liked this video. Very helpful for lower bck. Thank you. I practice and try to overcome my lowet back pain. 🙏
Hi Lakkaraju, An overall practice should include standing poses to strengthen your back which also will help you. Namaste
Hi Kathy,
I have chronic low back pain now for over 10 months. all labs and reports are normal . I was doing only 3 yoga poses since 2 weeks , the hamstrings stretch , the piriformis stretch, markatasan and these tends to worsen my pain. I know that Yoga surely benefits people , but looks like in my case , these yoga exercises are not working at all , in fact, the low back pain increases after these exercises.
Dear Namita,
Please tell me more of what you do in your daily life. Sitting or standing for your work, how many hours?
You mentioned only doing 3 poses, did you just pick three poses out of the sequence “Iyengar yoga for back pain”? I also have another sequence for mid and lower back you can look at. Did you do any of the twists? The back ending arches? Please see if you can vary and not just do three. Maybe take a break from what you were doing and add other poses I.e. the standing twist with the chair? Seated chair twist?
For those you did on the floor tell me what you did do I have more information. By the way, what is markatasan you referred to above.
You had an mri or Xray?
Look forward to hearing more to see how we
can find a way forward for you. Not all back pain is the same so let me hear more.
Thanks
Hi! I'm really enjoying all the videos - thanks! I was just wondering why in Iyengar there seems to be less focus on the breath? There are much fewer directions to move on an inhale/exhale than in other styles of yoga I have done e.g. vinyasa. I would be interested to learn why. Thanks!
In Iyengar yoga practice we put less emphasis on the breath as we go deeply into the step by step understanding and process in pranayama. In the beginning we focus more on reminding the student to breath and using the breath for certain actions. When in a flow the breath will naturally come. As a beginner is learning the constant attention to the breath as a technique can complicate learning. As the practice is developed we learn how to work with the breath in subtle ways that assist in deepening the practice. For now just breath! 🙏🏻
@@DesaYogiIyengarYoga Thank you!
Thank you for this Claes, just White I neededfor my bodybuilding. Do you have more tips for the hips?
Always good to balance out the different muscle groups. Strength is good but extension and making space equally important. Thanks! 🙏🏻♥️
thank you Desa. Can I do these exercises if I have lower back disk?
Dear Nouran,
I made this sequence for those with low back pain. As everyone is different you always need to proceed with caution. Main points are to create extension and space. Listen to your body and see where the pain comes from. Find the source. If continual have mri or doctor that a look so you can make sure you have a proper understand of your challenges. .
Do a little and see how you feel in the moment and the next day. If fine do a bit more. Would love to hear back from you. Namaste, Kathy
Hi Kathy, I have lower back pain since 4 yrs ago from a wrong wake up. From X-RAY showed my lumbar no 4&5 is too close. Any movement I hear a clicking sound from my lower back, is not painful but annoying . I’ve never really a satisfied from medical treatment I got, because I am still in pain, until I found your TH-cam channel. I’m interested to try. Regarding my lumbar issues, which iyengar yoga I should try? Thank you in advance.
Hi Lina, please tell me have you looked at the class and have you done any of the class yet? If yes, how did you feel afterwards? Please let me know more.
Do you sit a lot, daily activities or inactivity. Had any injuries? Look forward to knowing more about your condition.
🙏🏻
@@DesaYogiIyengarYoga hi Kathy thank you for replying. My lower back issue started when I woke up too fast and wrong way. I was living in Denmark and the treatment there was very very slow. I went to family doctor several times, he only gave me Panadol and light pain killer. I almost couldn’t walk , but they even didn’t send me for X-ray. Finally I went to the chiropractor few times, they did manipulate twisted. It helped only temporary. We live in Taiwan now and I went to another Chiropractor. He sent me for X-ray and from him I knew my lumbar issue. 4x treatment I didn’t feel any improved. I’ve been trying another treatment from physiotherapist. The treatment is using electric muscle stimulation and stretching while we use a belt . Improved at the beginning after 3x but now the pain is the same ( I’ve been with this treatment 11x ) . Before I got this issue, I had been trying Ashtanga yoga , Hatha yoga, kundalini n yin yoga some years ago. For my daily routine I was doing sun salutation. But I stop when I start got my lower back pain. I recently searched yoga for lower back pain and often popped up Iyengar yoga ( I first time hear it ) and found your TH-cam. My daily activity is combinations. Not too much sitting. I walk a lot and I try to stretch my back a lot. I don’t know if I should make a strong my core muscle. I feel pain when I bend my back there for I don’t even continue my sun salutation. Now I am not sure if the pain will gone completely. Sorry for my long long story 😞😞. Thank you for reading Kathy🙏🙏
Is there any position how we have to sleep when in pain
Veena, please tell me more. Your neck? Your low back? Try on your side with a pillow between your legs. Elevate your head so as not dropping. 🙏🏻
Hi wld these poses also be ok for sciatica down the right leg?
Dear Manish,
The video is for back pain including sciatica through number 23;00 time stamp. Utthita Marichiyasana.
Please tell me your condition exactly regarding the pain. Where is it, front back, down the leg, only at certain times, all the time? How this has come about? Posture, accident,etc? How long has it been going on? Any prior surgery? What have you done for it so far and was anything successful in relieving or easing the pain, or tingling. Any numbness?
There are also other poses is you are beginning to heal. Let me know more to advise properly.
In the meantime, you can do the above.
🙏🏻
Thank you for your reply, I see that they say not to do twists for sciatica, is that true coz a lot of Yoga practice for lower back has twists.
I have no idea how my pain happened but it cld have been with a neuro massage I had in india wher they use the feet. The pain started a day after that and became excruciating in the lower back, the CT scan showed no issues. It’s way better now but the sciatic nerve seems to be the problem now and it’s not very painful but it’s constantly there in my bit and a burning sensation on next to my shin. The back is a bit stiff but not bad. Have been doing restorative yoga in an app Down Dog which I have been using for 2 years with no issues. 🙏🏼
If you want to learn the basics of Iyengar Yoga, this is the 18-lesson course I've created for beginners, seasoned practitioners to go back to the basics, and teachers to get inspirations. app.namastream.com/desa-yogi/product/41092/about
Does it work for disc herniated
Maddox, Many of them can, but depends on your condition and where herniated. Please tell me a bit more. For sure # 1,23,413,15,16. Forward bend proceed with caution, maybe modify, so please tell me a bit more. Namaste
My back pain is usually worse from doing leg raises lying down. Would this exercise be suitable for me?
Update: i felt a bit of pinching in my back after the external leg rotation
Dear Blue sky, Please describe your back challenge. Have you tired this class? Usually, I would do this for back pain, lengthening and creating space.
Depending on your condition, you should go slow try and see what you feel.. Maybe first attempt with one knee bent and foot on the floor while you lift the other leg
Up to 90 degrees. If you want to take the leg to the side, turn parallel to the wall and then rest the leg at the wall to brace it. Keep the low back flat on the floor broad and wide.
Let me know how that goes.
Namaste, Kathy
@@DesaYogiIyengarYoga hi Kathy, I have figured out that I probably have herbiated disc. I did another video specifically for herniation and I am almost 100 percent better
@@blueskythinking8312 which video you did for herniation
🙏🙏🙏🙇♀️🙇♀️🙇♀️🙇♀️💝💝💝
Namaste, XXXX
@@DesaYogiIyengarYoga
My sister has problem in L4 , L5 doctor suggest her for surgery kindly suggest which exercise is beneficial for her.