The RES­TORE yoga pro­gram was de­signed to treat chronic lower-back pain in ser­vice mem­bers and their fam­i­lies. You can try it at home by gen­tly prac­tic­ing the fol­low­ing poses.

Yoga Journal - - ANATOMY - For pho­tos and full in­struc­tions, visit yo­ga­jour­nal.com/mil­i­tary-se­quence.

1 SETU BANDHA SARVANGASANA Bridge Pose

Sit in the mid­dle of your mat, knees bent, feet hip-width apart. Lie back. Push up to Bridge Pose with palms press­ing into the mat by your sides. Stay for 5 breaths, then slowly lower.

2 ARDHA PAVANAMUKTASANA Half Wind-Reliev­ing Pose

Straighten both legs out in front of you. Draw one knee into your chest. Stay here for 3 breaths, then push the heel of your straight leg away from you, length­en­ing your hip and flex­ing your toes. Stay here for 3 breaths, then re­peat on the other side.

3 ARDHA SALABHASANA VARI­A­TION Half Lo­cust Pose

Roll onto your belly. Keep your chin or fore­head on the mat, palms down by your sides. Raise one straight leg. Hold for 6 breaths. Re­peat on the other side. Do 2 rounds, then lift both legs. Stay here for 6 breaths.

4 BALASANA Child’s Pose TO CAT-COW POSE

Sit back on your heels with your fore­head on the mat, arms ex­tended in front of you. Hold for 3 breaths. Come to all fours, slowly curl­ing your back up into Cat Pose on the ex­ha­la­tion and drop­ping your belly into Cow Pose on an in­hala­tion. Re­peat sev­eral times.

5 TABLE­TOP VARI­A­TION

Come to Table­top and pull your navel to­ward your spine. Ex­tend one arm, hold for 3 breaths, then re­peat on the other side. Next, ex­tend one leg, hold for 3 breaths, and re­peat on the other side. Do this twice. Next, ex­tend your left leg and your right arm. Hold for 3 breaths, and re­peat on the other side.

6 PLANK POSE VARI­A­TION

Add this pose when ready: From Table­top, come to a pushup po­si­tion with arms and spine straight, tail­bone mov­ing to­ward your heels. Breathe. Lower your el­bows to your mat, and tuck your toes un­der, slowly com­ing into Fore­arm Plank. Hold for as long as you can. Stay here, or straighten your arms.

7 ANJANEYASANA VARI­A­TION Low Lunge

From kneel­ing, move one foot to the mat in front of you. With hands on your thigh, take 5 breaths. Then with hands on blocks, deepen into the lunge, bring­ing knee over an­kle. Hold for 10 breaths; re­peat on the other side.

8 UTTANASANA VARI­A­TION Stand­ing For­ward Bend

Stand 1–2 feet from a chair seat. Lower your hands or el­bows to the seat, stretch­ing your back and shoul­ders. Hold for 10 breaths. Do this twice.

9 VIRABHADRASANA I War­rior Pose I

From Tadasana (Moun­tain Pose), step your feet wide, 4–5 feet apart. Turn your right foot out 90 de­grees. Pivot your left foot in­ward to a 45-de­gree an­gle. Shins and pelvis face front. Hold onto a chair for sup­port, and take 5 breaths. Next, take 5 breaths with hands on hips. Then reach arms up over­head, length­en­ing through your waist, chest, and neck. Hold for 5 breaths; re­peat on the other side.

10 CRES­CENT MOON POSE VARI­A­TION

With feet hip-width apart, reach one arm up and over with the other hand hold­ing onto a chair for sup­port. Make a cres­cent shape as you stretch to­ward the chair. Hold for 5 breaths; re­peat on the other side. Reach both arms up; in­ter­lace your fin­gers and re­peat.

11 STAND­ING BAL­ANCE

Stand tall at the cen­ter of your mat. Lift one leg so your bent knee is at hip height. Hold onto a chair, and take 5 breaths. Re­peat with hands on hips, then en­gage your ab­dom­i­nal mus­cles, and hold for 5 breaths with raised arms. Re­peat on the other side.

12 BADDHA KONASANA VARI­A­TION Bound An­gle Pose

Sit against a wall with legs straight out in front of you. Pull your heels to­ward your pelvis. Drop your knees to the sides; press the soles of your feet to­gether. Bring your heels as close to your pelvis as you can, grasp­ing your feet. Hold for 5 breaths. Slowly bend for­ward, low­er­ing your head for 5 breaths.

13 SUPINE SPINAL TWIST

Lie flat on the floor with arms ex­tended out on ei­ther side of you. Move one knee into your chest, then stretch it across your body, send­ing your gaze to the op­po­site side. Hold for 3 breaths, then re­peat on the other side.

14 SUCIRANDHRASANA VARI­A­TION Eye-of-the-Nee­dle Pose

Lie on your back with one foot knee height on a wall (leg makes a 90-de­gree an­gle), and rest your other foot on the thigh of your bent leg. Hold for 5 breaths; re­peat on the other side.

15 SAVASANA Corpse Pose

Lie flat on your mat with palms up, legs ex­tended. Stay here, breath­ing into your belly for 10 min­utes.

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