Yoga for Neck and Back Care
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If you suffer from back or neck pain, or if you constantly struggle with painful backbends in yoga class, then I’d like to tell you about a very unique way you to use targeted yoga practices therapeutically at home to heal your spine.
Here’s what’s going on…
As a yoga teacher, one of the top reasons people come to class is to heal their injured back or neck. Truth be told, almost all yoga practices are in some way connected to the spine, so it makes sense that yoga has become so popular for back and neck care.
Sometimes people have slipped disk or been in an accident, but even more often, people have been working sedentary jobs for years and their spine is weak, stiff, and downright frustrating.
Telltale Signs That You’ve Got a Back Problem (or will soon enough):
In 2007, I severely injured my lower back. Maybe it was stress; maybe it was repetitive motion exercises; maybe I lacked core strength needed to support my spine and was suffering from muscle imbalances.
Whatever the causes, it got worse and worse until one day I literally couldn’t get out of bed. Up until then, I’d never missed a day of yoga teaching, but there was no way I could go to work. I was unable to get up form bed or turn my head side to side.
More than just painful, it was also humiliating. I had to take a quadruple dose of painkillers just to waddle around the house—and I’m a yoga teacher!
I visited a medical doctor and 2 specialized body workers to get some help. The doctor said I’d be better in 5 days which proved to be absolutely NOT true. Both bodyworkers were helpful and did soothing deep tissue work, but ultimately, it didn’t heal my back.
When it comes to healing strong, I’ve learned, it’s really up to you to find good help, but to take responsibility for the healing process because nobody can do it for you.
Healing strong is NOT just about relieving the pain. That’s important too of course, but healing strong means you regain all your lost mobility so you can be just as active as before—if not more so.
Let me be clear: if your goal is to simply make the pain go away, that can be done easily with pills and injections.
But since you’re here today, reading this letter, I’m going to assume that you want you’re looking to be as good as new—am I right? If so, you’ll have to take matters into your own hands.
Some good news…
I DID heal my back very successfully using modified yoga poses, deep stretches, and strength practices. The strength practices were vital and often overlooked. And this is why I’m writing to you today.
My friend and colleague, Kimberly Johnson and I are leading a small group through our first-ever online Yoga for Back & Neck Care Workshop.
This virtual course is designed for students of all levels, beginners all the way up to the teacher level, and the program is all about helping you understand your unique body and practice yoga in a way that heals you—not hurts you.
Here’s what you’ll learn:
Kimberly is part of the training staff at my Yoga Teacher Training courses; and normally, she only teaches live, in-person events either in Brazil or Thailand…
… but she and I have been working on this program for nearly 5 months, and we’ve got a format and a structure that works awesome online, in many ways, it’s superior to a live class—and it’s so much more convenient and affordable.
You’re going to love it. Here’s how it works…
CORE LESSONS – Each week, we start with a Core Lesson where we’ll all get together on a live webinar. You can join via your computer or telephone—or even just listen online to the streaming audio. We have so many options, you’ll find it very easy and convenient to join in—and of course, it’s always recorded so you can go back and watch again at your convenience.
In the Core Lesson, we keep it very practice and very fun.
The first part of the class is called “Body Discovery” where Kimberly will teach us how our spine works, why our core muscles are so important, how to correct our postures, and simple tricks for driving and typing that can save you a world of pain later on.
You’ll listen and learn—but you’ll also see diagrams, photos, and videos so everything is very easy to digest. It’s like being in a classroom, but better because all the materials are organized for you to keep forever including class notes, video and audio archives.
Each Core Lesson has a theme, and that theme plays right into the second part of the class, The Yoga Practice.
THE YOGA PRACTICE (video, audio, pose charts) – There are 5 Core Lessons and 5 Yoga Practice Series, each just 15 minutes long. So during week 1, you’ll learn and practice yoga series 1. During week 2, you’ll learn and practice week 2’s series throughout the week.
By the end of the course, you’ll have mastered 5 powerfully simple yoga series and you can then start alternating and using as needed. Some people just love the core strength class and they just do that one. Other students are really blocked in their hips, so they put all their focus there.
And then some people, like me, get hooked on the simplicity of simply alternating Yoga Practice Series each day, so Mon-Friday, each day, you take 15 minutes for a wonderful, balancing yoga practice you can do at home.
And what are the results? Yoga for Back & Neck Care will help you:
|Is this for beginners?|
This is an all-levels course which means we have brand new beginners all the way to yoga teachers.
|If I’m a beginner, where can I ask questions?|
You are welcome to ask questions at ANY of the class times, but just so you know, there is a special forum thread just for beginners. Kimberly and I personally answer questions there, so you’ll get all the help you need.
The same goes for teachers. We’re keeping the course very small, so you’ll have time to ask us teaching questions live during class or else in the teacher’s area in the forum.
|Is this course about extreme flexibility?|
No, this course is about healing your body through yoga, finding strength and balance.
|What if I’m not tech savvy?|
Being tech savvy is really overrated in my opinion, so we’ve created the program so that anyone can easily access all the materials from any computer. It’s fast and easy, and our support team can help with any questions. Basically, if you can send an email and you can use a phone, you’ll have no problems at all.
|If I have questions for Lucas or Kimberly, will they really answer them?/strong>|
Yes, 100% for sure. We kept the course small for just this reason. The only caveat is that we are not medical doctors and cannot give medical or treatment advice.
|Why is there such limited space in the course?|
Kimberly and I are both used to working with very small in-person groups. Through this new virtual course format, we can work with more students, for sure, but there’s no way we can accept everyone.
Currently, we have over 1600 people on the waiting list and we can’t even accept 10% of those students.
Weekly Core Lesson that include Body Discovery and Yoga Practice modules. You can join us live via webinar, webcast or telephone… or you can simply wait and access the archives in video or mp3 format.
Each week, you’ll also get a NEW Yoga Practice Series on video and audio so you can practice at home.
Along with each Yoga Practice Series, you’ll also get a Yoga Pose Chart to go with each series. You can print this out and use it as quick reference while you practice.
In between the Core Lessons, we’re going to have 2 “Ask Kimberly” call-in days where Kimberly will talk with you and help you with any specific challenges you might be having. As with everything, complete recordings of these calls will be made available to you forever.
Next, you get 24/7 access to the Yoga for Back & Neck Care forum. There is a section for beginners, one for teachers, one about posture and so much more. This forum is where you can get answers from your teachers, but also from other students which can be extremely helpful.
This program is 100% digital so you’ll have immediate and on-going access to all the course training for as long as you want. There is nothing to ship in the mail and everything is compatible for both PC and Mac and mobile device ready.
PHOTO ANALYSIS -I’m very happy to announce we have a limited number of early bird bonuses. The bonus is a “Photo Analyses” available for the first 100 people who join the course. Here’s how it works:
Just this alone will teach you so much about your body that this one bonus is more than worth your cost of attending the course.
TWO EXPERT AUDIO SEMINARS – As a final bonus, I’m going to give you instant access to 2 of my best audio lectures on the spine. The first is called, “Secrets of the Psoas.” The 2nd is called “Ouch My Back Hurts.” Both are excellent and you’ll get access to those as soon as you login to the members area.
The Yoga for Back & Neck Care Workshop is a 5-week program that will help you understand your unique body, practice yoga efficiently and effectively—and see huge results in the health of your spine.
It’s designed for:
No big time commitment needed! The yoga workshop itself is fun and fast-paced. And remember, all the materials are archived, so even if you’re busy one week, you can always go back to the previous lesson at you convenience.
And here’s the best part: we’ll learn a ton of great tools in our 5 weeks together, but to maintain your practice, all you need is a teeny tiny commitment of 15 minutes per day. Just 15 minutes per day!
Not for you? No problem.
30 day money back guarantee.
Learn on the go.
Desktop, iOS and Android.
Certificate of completion.
|Section 1: My First Section|
Cat-Cow Pose – this is a very gentle, very powerful pose that you can do anytime you want to rejuvenate your spine. Quick tips:
Child’s Pose – one of the best poses for you back, child’s pose is always a favorite. This is a great posture to do upon waking or just before bed. Quick tips:
Pointer Pose – some of the simplest looking movements are some of the most challenging, and this is certainly true for pointer pose. Quick tips:
Dynamic Forward Bend – this is one of the most common stretches ever, and yet most people do it in a way that cranks on their lower back. Bending your knees and synchronizing with your breath makes this pose safe and powerful. Quick tips:
Downdog – this posture is both loved and hated by most, but it’s well-worth learning to do well. Quick tips:
Down Frog – here’s a back-friendly variation on the classic downward facing god. This allows you to stretch deep into your shoulders and lower back while keep it safe and supported. Quick tips:
|Section 2: My Second Section|
Knee-to-Chest Pose – sometimes referred to as “wind-relieving pose,” this posture is great for loosening put the hips, and stimulating healthy digestion and bowels. Quick tips:
Hamstring Stretch – this simple looking pose is an extremely safe way to isolate and target your hamstring muscles for greater range of motion. Quick tips:
Cannon Ball Apanasana – you’ll quickly love this pose for the deep stretch and release it gives your lower back and hips. Quick tips:
Fig 4 – Thread the Needle – students with lower back problems always swear by this posture. Quick tips:
Scissors Pose – this variation of the hamstring stretch practiced before is a completely different pose. It can feel awkward at first, but stick with it. Quick tips:
Inner-Thigh Openers – this is a dynamic pose that is extremely healing for your lower back while strengthening and stabilizing your core. Quick tips:
Inner Thigh – Legs Straight – this passive pose helps open up and release the inner thighs and hips. Quick tips:
Happy Baby – this silly-looking pose is actually very powerful and can be done anytime you need to release your hips and lower back. Quick tips:
|Section 3: My Third Section|
Kneel on Pillow – this is a very comfortable sitting position for many people that allows your spine to be comfortably long. Quick tips:
Up/Down Neck – great for the office, this simple, dynamic pose will help you relieve built-up neck tension very quickly. Quick tips:
Neck Lean – another great stretch to do at your workstation, this will make you feel so great. Quick tips:
Forearm Stretch – after working on a computer for hours, this will be both extremely challenging and pleasurable. Quick tips:
Clasp Hands Behind the Back – if you’ve been sitting for hours working or reading, do this quick pose to counteract the hunch that occurs and to open your chest. Quick tips:
Hand Openers – computer junkies, this one is your salvation! Quick tips:
Lunge – the tops of your legs get shortened and tight after sitting all day long in chairs. This simple lunge feels amazing after work (or even during work!). Quick tips:
Locust – this strength pose is quite challenging and tones the core and back muscles along with the legs. Quick tips:
Cobra – this classic backbend is very safe and taps into your middle and upper back, areas often neglected in back bending practices. Quick tips:
Gently lift your head gazing forward or slightly up
|Section 4: My Fourth Section|
Hand on Ribs Breathing – this practice is meant to increase the awareness and coordination of your breath and your trunk muscles. This practice sets the stage for the rest of the poses, so don’t skip over it. Quick tips:
90-90 Block – this simple pose that teaches you to engage your pelvic floor. It’s very easy for anyone to feel deep done into your core using something between your knees. Quick tips:
One Leg Lift – we’re building on the same core coordination and strength movements, taking it slow and again, focusing on “feeling” the entire core becoming strong. Quick tips:
Head-to-Knees – don’t think of this as a classic “situp” or “crunch,” instead focus on the core squeeze needed to lift and tuck. Quick tips:
Rocking Butterfly – this is a great pose for opening your heart and hips, while using your core muscles. Quick tips:
Boat Variations – this classic yoga and Pilates pose is excellent for strengthening your core. Quick tips:
Closing Sequence – many people don’t realize that it takes significant core strength to hold a plank position (high pushup position) and just breathe. Quick tips:
|Section 5: My Fifth Section|
Warrior II – this pose is commonly taught, but rarely experienced fully. Take time to learn it properly. Quick tips:
Wide Leg Forward Bend – the challenge here is to really engage your legs and push your hips into the air. Quick tips:
Wide Leg Squat– this is a funny-looking position, but you’ll feel it right away in your hips and lower back. Quick tips:
Rocking Lunge – this is a powerful pose for strengthening and stabilizing the spine. Quick tips:
Mighty Pose – this simple looking pose become quite challenging very quickly. Quick tips:
Sun Salutation – if this were the only thing you learned in yoga, this would cover about 80% of the practice. It’s that powerful. Quick tips:
|Section 6: Core Classes|
When it comes to your spine, it’s such a complicated and intricate combination of bones, connective tissues, disks, and joints, that the causes of your back pain can be as varied as the types and locations of the pain. That’s the bad news.
The good news is that it forces you to take an introspective, holistic approach to healing which is always the best path to take. The way you carry your head and neck influences your lumbar spine, and the nerve tingling sensations you might be feeling in your right leg could be the result of an overly mobile left pelvis.
In this way, we investigate our bodies curiously looking for solutions. As you search for the causes of your challenges, think like an investigator, not like prescriptive doctor.
In this lesson, you’ll learn:
It’s easy to fall into the trap of saying, “I have a bad back,” or “My back is no good.” These statements are very generic and often inaccurate. In many cases, your spine is just fine but the muscles and supporting connective tissues are tight and shortened—or weak and overly flexible.
In understanding your body, it’s important to move away from generalizations and move toward specific understanding of what’s really going on. Ask intelligent questions, and you’ll start to get intelligent answers.
In this lesson, you’ll learn:
We tend to compartmentalize our movements, meaning we only bring our hands above our heads during exercise or yoga; and during the workday, we limit or range of motion to simple seated positions at a desk.
In order to move toward balance and find a functional spinal line, it’s important to do counter poses to your typical workstation postures. It’s also important to give your workstation a facelift making it more ergonomically correct.
In this lesson, you’ll learn:
Most people think of “6-pack abs” when they think about their core, but core strength is really much more complex, interesting, and challenging at the same time.
In this lesson, you’ll learn:
Ironically, the people who tend to have the most “functional lines” are those that walk often and sit on the floor, two activities that are innate and required of people living non-sedentary lives. When we stop walking and stop sitting on flat surfaces, our posture tends to suffer—but you can correct it!
In this lesson, you’ll learn:
|Section 7: Ask Kimberly|
Recording of Live Q&A with Kimberly Johnson & Lucas Rockwood
|Recording of Live Q&A with Kimberly Johnson & Lucas Rockwood|
|Section 8: Bonus|
Secrets of Psoas
Recognized as one of the leading back pain relief experts in the United States, Jesse Cannone has been helping people eliminate their pain and regain control of their lives for more than a decade.
His articles and advice now appear on thousands of web sites each month. Jesse has been featured in dozens of magazines and newspapers, including Entrepreneur, Woman’s World, Men’s Fitness, Balance, Natural Bodybuilding, and The Washington Examiner, and has appeared as a guest on a variety of radio and television programs across the country.
Lucas Rockwood is a yoga teacher, teacher training, raw vegan chef, weight loss expert, and serial entrepreneur. He's the founder of YOGABODY Naturals LLC, Absolute Ventures Yoga Teacher Training School, and the co-owner of The Gabriel Method. Lucas is passionate about helping people transform their lives using natural foods, yoga, and lifestyle.