Tag Archives: breastfeeding

Quick practice for low back pain

These days I wake up most mornings with a dull ache around my hips and in my lower back. I absolutely love co-sleeping and breastfeeding my little one, but now that she’s bigger and more squirmy at night we get into some interesting (and not necessarily ergonomic) positions. After a night like last night, when she nurses a LOT and we all get a restless night’s sleep (she’s teething, teething, teething) I head to my mat for a little low back love.

Lucy and I rolled out our mats side by side and pulled out the box of blocks too…just in case. We turned on a little music (Shantala’s amazing album “Jaya!”) and then I got onto my mat while Lucy played nearby. As I moved through the sequence Lucy joined in sometimes. She loves to hang off my back leg in lateral standing poses and leans into the back of my legs in downward dog, poking her head through my knees to grin at me. As I got towards the seated part of the practice she sat down and built a tower with her blocks…eventually those blocks became lovely toe adornments for me 🙂

lucy yoga blocks

If you’d like some low back love too follow along with this sequence below. If you’re not sure about the names of the poses just Google them and you’ll find lots of pictures. Spend at least 5 long deep breaths in each pose and do the right side and then the left side for each pose before moving on unless otherwise stated. Enjoy!

Balasana / child’s pose

Adho Mukha Svanasana / downward facing dog

Uttanasana / standing forward bend

Tadasana / mountain pose

Parsvakonasana / extended side angle pose

Prasarita Paddotanasana / wide leg forward bend + variations (walk hands to right foot while pressing left thigh and hip back. other side. walk hands between legs and draw head towards the floor)

Trikonasana / triangle pose

Uttanasana – Adho Mukha Svanasana – Lift right leg, bend knee and open hip holding for 2 breaths – straighten your leg and draw your shin up to the top of your mat for Eka Pada Rajakapotasana prep / pigeon pose. (2-3 breaths upright, 5 breaths in a forward fold). Repeat on the other side

Virasana / hero pose (sit on a few dense, supportive blankets or yoga blocks)

Triang Mukhaikapada Paschimottanasana (if you don’t have a regular yoga practice or if you have “bad knees” I’d suggest omitting this one)

Janu Sirsasana / head to knee pose

Gomukasana / cow’s face pose (legs only with forward bend)

Ardha Matsyendrasana / half lord of the fishes pose

Sukasana / easy seat with short meditation (while toddler runs circle around you saying “all done!” in the cutest, sing-songy voice ever)