Stabilize with Core Strength
Core strength is important for all yoga practitioners and often overlooked. Learn to execute Urdhva Prasarita Padasana and tone your core!
Stabilize the Sacrum with Yoga – Part 5
After you can keep your spine neutral with one sweep down and up, then stop at 30, 60, & 90 degrees for more of a challenge. Just remember IF there is pain … no gain.
Look forward to hearing from you! Namaste Lillah
This post was written by Lillah on June 24, 2010
Posted Under: Sacral Stabilization Series
Posted Under: Sacral Stabilization Series
Tags: back pain, core strength, hip pain, iyengar, Leg lifts, Pelvic stability, pose, spine, yoga, yoga poses, yoga therapy
Reader Comments
Hi..i have some question…i have a group of students between 50 and 80 years. All of them whit different physical problems: knees, neck problemas, cifosis, hips joints, hernias in some parts of the back, vertigo, insomnia..a little challenge for me hehe..i try to work very carrefully whit them, and i try hard that they can do all postures…i limite sometimes the practice by taking off some asanas because 2 or 3 of them will stop doing it and start complaining….its a huge world for me,im 26 years old ,i have experience giving classes,they enjoy every class…but every time i prepare the class i ask mi self, she wont do it, this is easy,that asanas its good, bla bla…
So do you have a tip or recommendation for me…
And another question is, how to teach them stability in the postures using bandhas if thay have huges bellys and weak muscles..One student say that to me the other day..
Thank you soo much..and love your videos…great teacher..
Namaste!!!
Hello Back, Having students that age range for a new teacher is a real challenge. it is good that you air on the side of caution and let them help guide the class to a certain extent. To be really sucessful with those type issue you will need more training as a teach. Have you considered my 500 hr YA program? Just a suggestion. Order a book called, Yoga for Multiple sclerosis by Eric Small. Much of the adaptive yoga in that book will give you more options as to how to approach a class with them.
As far as bandhas are concerned, most woman understand kegals as they probably had some children. Some small ab toning lying on their backs would be good as well. Look at my you tube account – I believe I have alternate leg lifts there as a warm up for a general class, that may be a good place to start.
Good luck!
Yes its a big challenge but ive Been grateful for it …im learning each day whit it…i want to be certificate in Iyengar because its very very important, i now quite a bit of it…i have another group of students , i teach them dinamic yoga/mixed ashtanga yoga..And in every class Iyengar its on hehe…im always aware of alignment, using props…thats not a challenge…i feel the older students are hehe…
Thank you very much for the answer, i will buy the book …Been grateful..Namaste!!!
In an older person you need to look at the alignment from the point of view of range of motion…what can they do? and not overly compress their spine and organs. I think the book will give you some good ideas. good luck!
Love your series on stabilizing the sacroilliac and found greater stability in my own low back… except for part 5 : (
As I lower my legs as instructed I feel and hear the crunchy movement in my SI or L5 joint. Any suggestions on another way of doing this or where I might be in error?
Thanks.
Maureen
HI Maureen, Sounds like you need to build your core strength a bit more. I suggest you start with the morning leg warm up series on my blog. you will see them listed in the left column.
there are a few more I will be posting as well that are progressions for toning the abdominals. Glad you found some help with my offerings. Lillah