BUILD UP YOUR BACK AND CORE YOGA CHALLENGE

Posted on by pennyjoliver

Until our thirties, our muscles are growing larger and stronger. Around that time, we start to lose muscle mass and function. If we remain physically inactive, we can lose as much as 3-5% muscle mass each decade! So what do we do?

The best defense is: we get active and a Yoga practice can help! In this yoga sequence, developing core strength will help build up all parts of our bodies, especially our back and spine. Back pain is the third leading reason for doctor visits, according to the Mayo Clinic, so it’s important to build our body up. Developing a strong core may even help cure and prevent back pain for good while enhancing our balance and stability. Now who doesn’t need some of that?

Let’s take a few moments to close our eyes, breathing deeply while letting our mind release from cares and worries.

We all need core strength to deal with life’s every day battle’s too. But we can have help. Isn’t it refreshing to know that we don’t have to rely on our human strength to get stronger? God wants to help us. He says,

Give me your weakness and I will give you my strength.

Ephesians 3:16

When you are ready, grab your mat, some water and let’s begin!

1.) Seated Breathing Exercise 

  • Sit on your heels.
  • Roll up a towel or place a small pillow between your sitting bones and the backs of your legs if you can’t sit here normally.
  • With palms pressed together in front of your heart, inhale deeply for 5 counts.
  • Exhale deeply for 8 counts.
  • Repeat 5 times. (try to work up to 1-3 minutes in this position for best results.)

2.) Child’s Pose/Breathing Exercise

  • Walk your hands out in front of you.
  • If possible, rest your head on your mat. If you find it too challenging  grab a pillow, or rolled up towel.
  • Inhale for 5 counts, then exhale for 8 counts.
  • Repeat 5-10 more times.

3.) Child’s Pose Shoulder Stretch

  • Take your left arm and slide it under you.
  • Inhale for 5 counts and exhale for 8 counts. Do this 5-8 times.
  • Repeat with the other arm, sliding your right arm under you and breathing accordingly.

4.) Cat/Cow Pose

A match made in heaven of two yoga poses that warm up and strengthen your back and spine.

  • Place your hands directly below your shoulders.
  • Place your knees directly below your hips.
  • With a big inhale, round your shoulders, tuck your chin, and feel as though you are pulling your stomach into your back.
  • With a big exhale, lift your chin and let your stomach sink; this will arch your back.
  • Repeat the motion, moving into Cat and then Cow Pose 10 times.

5.) Arm and Leg Back Strengthener

  • Begin in the same position as Cat/Cow Pose.
  • Once steady, gently lift your left leg (even an inch will do).
  • Stretch your right arm forward.
  • Breathe deeply for 5-10 counts.
  • Repeat with your right leg and left arm; breathe deeply as before.

6.) Side Plank with Lowered Leg

  • From Cat/Cow Pose, simply lift both your right arm and right leg up.
  • Your hand should be directly below your shoulder, and your knee below your hip.
  • Hold both your arm and leg out for 5-10 deep inhales and exhales.
  • Repeat this twice more, then switch sides for a total of 3 times on each side.
  • It does not matter how high your leg is off your mat. What matters is that you are developing strength and stamina as you complete this movement.

7.) Plank Pose

  • Start with hands spread out below your shoulders with knees on your mat and toes tucked under.
  • Press up through your palms.
  • Keep your knees on your mat as you straighten your arms or lift them.
  • Breathe deeply for 5-10 counts. Repeat 3-5 more times.
  • Don’t let your back sink. Lower to your knees and take it from there if you do.

8.) Bridge

  • Lie down with your back on your mat.
  • Bend each knee, placing your foot directly under each knee.
  • With a big inhale, gently lift your hips by pushing up from your feet.
  • Exhale deeply as you lower your hips back down.
  • Repeat lifting and lowering 5-10 times. Repeat the entire movements twice more.
  • What matters is that you lift your hips- even a half of an inch up. You are building strength with every attempt!

 

9.) Stretch Pose Hold

  • Stretch out on your mat.
  • Place both your hands at the bottom of your sitting bones. This will protect your lower back.
  • Move your hands around to find a comfortable place where your lower back feels protected and not over-extended.
  • Inhale. Lift your left leg up. Exhale. Lower that leg. Repeat with your right leg. Alternate lifting each leg, one at a time, for 5-10 times each leg.
  • Now try keeping both legs up for a few counts. Try to hold your legs up for 10 seconds to 1 minute.
  • Your head may stay down or you may try lifting it looking down at your toes. This will help to round your back and protect it from possible injury.

10.) Leg Stretches

  • Grab a hold of your left leg (wherever you can grab), pull it into your chest with a big inhale.
  • Your right leg may stay on the mat, or lift it a few inches off your mat.
  • Allow your head to meet your leg if possible.
  • Exhale, releasing your left leg back to your mat.
  • Repeat hugging your right leg into your chest.
  • Alternate on each leg 5-10 times.

11.) Forward Bend

  • With both legs stretched out, inhale deeply, extending your arms out to your sides.
  • Exhale deeply, releasing your arms while gently folding forward.
  • Repeat 10 times with inhaling up and exhaling as you fold forward.

Lay back for a few moments to let all the healthy yoga goodness and nourishing deep breaths relieve your stress and nourish your soul.

Try to do this sequence 2-3 times each week for best results. I hope you enjoyed strengthening your back and building up your core with me and we’ll see you next time!

xxoo

Penny!