Hello, lovely ladies!

If you're reading this, chances are you're all too familiar with that nagging back pain that seems to creep up more often as we gracefully age. But worry not, because today we’re going to dive into a gentle, soothing solution: yoga. Yes, yoga! It’s not just for the young and bendy. In fact, yoga is a wonderful way to ease back pain and bring a sense of bliss back into your daily life, especially for women over 50.

Why Yoga?

You might be wondering, why yoga? The answer lies in its holistic approach. Yoga not only targets the physical aspect of pain but also helps in relieving stress and tension, which can contribute significantly to back discomfort. It’s about creating harmony between your body and mind, fostering a sense of overall well-being.

Getting Started

Before you jump onto your yoga mat, remember to listen to your body. Start slowly and gently, especially if you’re new to yoga or haven’t been active for a while. It’s always a good idea to check with your doctor or a physical therapist to ensure the poses are safe for you.

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic duo of poses gently stretches and warms up the spine, easing tension and improving flexibility.

• How to Do It: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. As you inhale, drop your belly towards the mat, lift your chin and chest, and gaze out in front of you (Cow Pose). As you exhale, draw your belly to your spine and round your back towards the ceiling (Cat Pose). Repeat this flow for 5-10 breaths.

2. Child’s Pose (Balasana)

A wonderfully restorative pose, Child’s Pose gently stretches the lower back and hips.

• How to Do It: Kneel on the mat with your big toes touching and knees spread apart. Sit back on your heels, then lay your torso down between your thighs. Extend your arms forward with palms down, or let them rest alongside your body. Take deep breaths and hold for as long as feels comfortable.

3. Downward Facing Dog (Adho Mukha Svanasana)

This pose helps to lengthen the spine and release tension in the back muscles.

• How to Do It: From all fours, tuck your toes under and lift your hips towards the ceiling, creating an inverted V shape with your body. Keep your knees slightly bent if your hamstrings are tight, and press your heels gently towards the floor. Hold for 5-7 breaths, then gently lower back down.

4. Sphinx Pose (Salamba Bhujangasana)

A gentle backbend, Sphinx Pose strengthens the spine and stimulates the abdominal organs.

• How to Do It: Lie on your stomach with your legs extended behind you. Place your elbows under your shoulders with your forearms on the ground and press into your forearms to lift your chest off the ground. Keep your gaze forward and breathe deeply for 5-10 breaths.

5. Supine Twist (Supta Matsyendrasana)

This relaxing twist releases tension in the entire spine and promotes flexibility.

• How to Do It: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, palms facing down. On an exhale, lower your knees to the right, keeping your shoulders grounded. Turn your head to the left for a deeper stretch, and hold for 5-10 breaths. Repeat on the other side.

Tips for a Blissful Yoga Practice

• Create a Comfortable Space: Find a quiet, peaceful spot in your home where you can practice without interruptions.
• Use Props: Don’t hesitate to use yoga blocks, straps, or a folded blanket to support your poses and make them more accessible.
• Stay Consistent: Aim to practice a little every day. Even 10 minutes can make a significant difference over time.
• Listen to Your Body: The goal is to feel good, not to push yourself into pain. Modify poses as needed and rest when necessary.

Finding Your Bliss

Remember, yoga is a journey, not a destination. Embrace each step of the way and celebrate the progress you make, no matter how small it may seem. Back pain relief is just one of the many gifts yoga offers. Over time, you may also notice improved flexibility, strength, and a greater sense of peace and well-being.

So, unroll that mat, take a deep breath, and let’s move together towards a life with less pain and more bliss. You’ve got this!

Namaste, wonderful women! Don't forget we offer gentle yoga classes online via Zoom. Come practice with the Turquoise Sanctuary community (no cameras required!)🌸