Welcome to the Yoga for Healthy Lower Backs (YHLB) course. 

This course was developed by experienced yoga teachers and initially trialled on over 300 volunteers in a study by the University of York, funded by Arthritis Research UK. The trial showed a greater improvement for YHLB students compared to usual care treatments.  

The YHLB course is recognised by the National Institute for Health and Clinical Excellence (NICE) and so can be referred by GPs in the NHS and other health professionals.

The aim of the course is to empower individuals to take control of their own health and wellbeing by teaching gentle yoga and relaxation techniques.

How have you got on this week?  Did you have a go at the pain Relief Poses? Which felt best for you? How about the Daily Relaxation?  

Do let me have feedback - what worked, what didn't and feel free to ask any questions.

This week, we will be experiencing Steadiness of the Body, Mind and Breath.  This session will start in Savasana (relaxation) and end with a relaxation.   In between we will be practicing yoga postures to develop awareness of all of the muscle groups which support our lower back - the thighs, gluts, pelvic floor, abdomen and back muscles.

How to stand, sit and lie comfortably. As simple as that!

How are you today?  From time to time it is useful to have a look inside - how is the body feeling?  How about the mind, the emotions?  Self-study or self observation is known as 'svadhyaya'. And this leads to self-knowledge or 'sarira prajna'.  It's not about becoming obsessed with every little thing all of the time, just now and again taking time out to check in.  
Have you noticed that you only become aware of the body and mind when something is wrong.  A stubbed toe, sore knee or back pain.  But how about noticing how good you feel, and feel gratitude for that.  

Taking notice of the body both on the yoga mat and in daily life - listening to the body and being comfortable with it.  It's amazing how simply being aware enables me to relax my shoulders or slow down and smell the roses when things are getting too much.  Give it a go and let me know how you get on.

Motion is Lotion - yeah baby!

It's about getting the balance between moving around and relaxing - too much of each is not good for the body or the mind.

For this session you will need:
A wall
Belt
Chair
Block

Here are some fun facts:
- You are taller in the morning than in the evening
- Savasana relaxation at mid-day will help the discs to decompress
- Lifting your chest will lift your mood

But don't take my word for it - try it for yourself...

Equipment for today:
Chair
Wall
Blocks* (x4 if you have that many but books will do)
Pillow x 2
Blanket

*I'll be showing you how to make a bolster but if your lucky enough to have one already, bring that along too.  If you've not got a bolster don't worry, I've not got one either....maybe one day I'll treat myself...