4 Asanas for back relief

„We are writing from the beautiful Bolognan hills, where we are spending the last few days before heading back to Heidelberg. We have chosen this place because of its calmness: life here it’s slow, quite and serene. Away from the city routine the body can fully relax and the mind can zoom out from the stress. Being in contact with the nature it is already a way to regenerate ourselves while entering easier in contact with our soul.
We’ve been visiting many wonderful places: walking through small typical Italian villages, hiking around in the countryside and enjoying old traditions of our own country that now are being rediscovered. Every evening we were coming home with a bit of lower back pain. We have practiced for few days this short sequence of Asanas and we directly felt the benefit!“

1. CREATE SPACE: choose a space where you fit comfortable, away from noises, best in nature and sit comfortably in Easy Pose with your spine and neck in line and perfectly straight. Remain in this position for about 5 mins to reconnect to your breath. Open the Practice reciting three times the Mantra OM.

2. STRENGTH YOUR CORE: enter in Dolphin Plank Pose and keep it for max 30 sec. at first and then build it up to 1min. Breathe long and deep and maintain a straight line from the top of your head until your heels.

3. LIKE A MOUNTAIN: enter in Downward Facing Dog. Lye down on your belly, place your hands under your shoulders, tuck under your toes and now raise up pushing the floor away with your hands trying to rest both heels on the ground. Keep on elongating your spine while keeping wrists, elbows, shoulders and hips in one line as well as ankles, knees and hips.

4. COOL DOWN: Relax in Baby Pose for at least 5 mins.
To close the Practice, come back sitting in easy pose. Take a few moments for yourself and then vibrate the Mantra OM SHANTI SHANTI SHANTI.
A big hug from Bella Italia!
See you soon at Ganesha Yoga Lounge!
Danilo & Paolo

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