Yoga Therapy Tip: Make Love to Your Back

Modify Chair Pose to Give Your Back Some Lovin'

 Few things feel better than a really good hanging squat except maybe foot massages and that other thing.If you have low back pain, are pregnant, have a tight low back, hips, or ankles, have a desk job, use a mobile device, or generally have a spine hanging squats are a must.  A modification of the classic pose Utkatasana, or Chair Pose, a hanging squat builds strength and flexibility in the legs, hips, and back.  A low squat that's supported also teaches you how to shift your weight back into the heels properly to take the edge off the thigh muscles and to increase the work of the hamstrings, or the muscles along the back of the thighs.  Your knees will thank you too. 

Yoga Pose: Chair Pose or Utkatasana, modified

 Here's how to make love to your low back: 

1. Stand with your feet hip-width apart.
2. Hang on to a railing, doorknobs (see photo below), or other sturdy makeshift prop you can safely and confidently hang on to.
3. Exhale and squat deeply.  Sit straight down as if you were aiming to sit on a low stool.
4. Hold firmly onto your prop and hang.  Lengthen the spine as you sit low.  Enjoy the ecstasy you feel in the low back.
5. Hold for a few breaths then press into the heels to stand.  Contract your buttock muscles as you straighten up.

 This modification of Chair Pose only works if you can truly hang down confidently without the worry of falling on your backside.   Chose your support wisely.  A buddy can do the trick too as long as their back is healthy and you both keep good form. (And you trust them!) Happy squatting, #yoganinja #ninjawisdom #letyogain #yogatherapytip Want more?In my newsletter that goes out every Thursday I share personal stories and free tips on how to let yoga into your life.  Sign up to receive the newsletter using the link on this page on the right of the menu.  Do you have a yoga therapy question? Email it me at info@kimmcneilyoga.ca.Share how this tip has helped you on my Facebook Page or Instagram.   If you think this post could help someone you know, please share it using the nifty social media buttons above.