New to yoga

[Guywithapen]

So I've been battling depression for a while now, and decided to try out yoga, in the comfort of my own livingroom. I found some instructional yoga videos, learned some poses, learned how to breath, and tried it out. I absolutely noticed a difference in my mood, so it's something I want to keep doing.

But here are my concerns - my legs feel refreshed today, but my lower back is sore. I am very very unflexible, and have no concept of my center of gravity (something I was hoping yoga could help me with.) so there for I'm worried that some of these poses may actually hurt me. My lower back is sore from the cobra pose. I believe the pose builds strength in the muscles of the lower back, so it could be that I simply worked out muscles I hadn't used much before, but is there a chance I could end up doing damage to my spine if I'm doing these poses incorectly? Is my being sore a warning sign that I'm doing it incorectly, or does it mean I'm doing it right?

Thanks in advance

[xela]

Originally Posted by Guywithapen

So I've been battling depression for a while now, and decided to try out yoga, in the comfort of my own livingroom. I found some instructional yoga videos, learned some poses, learned how to breath, and tried it out. I absolutely noticed a difference in my mood, so it's something I want to keep doing.

But here are my concerns - my legs feel refreshed today, but my lower back is sore. I am very very unflexible, and have no concept of my center of gravity (something I was hoping yoga could help me with.) so there for I'm worried that some of these poses may actually hurt me. My lower back is sore from the cobra pose. I believe the pose builds strength in the muscles of the lower back, so it could be that I simply worked out muscles I hadn't used much before, but is there a chance I could end up doing damage to my spine if I'm doing these poses incorectly? Is my being sore a warning sign that I'm doing it incorectly, or does it mean I'm doing it right?

Thanks in advance

Welcome to the forum!! Yoga is a great tool to use for anxiety, depression among other things!

The first time I ever did yoga (to a DVD) I was so sore for 6 days that I couldn't even work out!! I think its normal because we are using muscles that we didn't know we had. I was an active person too, so just take it easy and don't push yourself too hard. It will all come in to place soon enough.

Namaste!

[Guywithapen]

Welcome to the forum!! Yoga is a great tool to use for anxiety, depression among other things!

The first time I ever did yoga (to a DVD) I was so sore for 6 days that I couldn't even work out!! I think its normal because we are using muscles that we didn't know we had. I was an active person too, so just take it easy and don't push yourself too hard. It will all come in to place soon enough.

Namaste!

Thanks for the reply! I can handle soreness/pain, I was just making sure I wasn't hurting myself. I'm really excited about yoga though, so I'll certainly keep at it, and I hope to try and stay active on these forums.

[InnerAthlete]

Improper alignment and action in Bhujangasana is incredibly common even among those perceiving themselves as intermediate students.

If you are feeling compression in the lower back (lumbar spine) then it's likely you are not awash in "right" action. Compressing that portion of the spine can be "not in your best interest".

Sorenesss alone is not enough of a barometer.

[Guywithapen]

Improper alignment and action in Bhujangasana is incredibly common even among those perceiving themselves as intermediate students.

If you are feeling compression in the lower back (lumbar spine) then it's likely you are not awash in "right" action. Compressing that portion of the spine can be "not in your best interest".

Sorenesss alone is not enough of a barometer.

hmm... it really feels more like how I feel after overdoing a workout in the gym, much more like a muscle issue. I'm not sure how much the cobra pose actually compresses my spine, but I was doing the catcow pose after to stretch out the muscles and spine.

I'm unfamiliar with the term Bhujangasana, is this a form of Yoga?

Are there any books you can recommend I pick up to understand the subject of yoga better?

[InnerAthlete]

Bhujangasana is the Sanskrit phrase for Cobra Pose.

Cat pose or cat action might be best used as a precursor to the pose you are referring to as Cobra as it warms the spine for the more intense action in that pose.

Cow, as you put it, is a different pose altogether, though many yoga teachers call the cat action "cat-cow". It is not a correct reference.

Releasing the muscles of the low back is usually done with the back passive or supine. Not always but there are some specific ways to release the muscles and "cat-cow" is not a relase though it may feel good.

There are many books.
The one I think serves best is: Yoga: The Path to Holistic Health by BKS Iyengar. It is a large volume that can provide simple for the neophyte and more advanced for the intermediate. In this way it will serve the buyer over the span of many years. Mine does.

Originally Posted by Guywithapen

hmm... it really feels more like how I feel after overdoing a workout in the gym, much more like a muscle issue. I'm not sure how much the cobra pose actually compresses my spine, but I was doing the catcow pose after to stretch out the muscles and spine.

I'm unfamiliar with the term Bhujangasana, is this a form of Yoga?

Are there any books you can recommend I pick up to understand the subject of yoga better?

[Nichole]

Hello there,
I wanted to offer you 3 things.

1. Amy Weintraub has written a tremendous book titled, Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga (Broadway Books, 2004)
Amy Weintraub: Yoga For Depression- How Yoga Can Change Your Life

2. You said you were inflexible and that you are now having some low back pain. I am not sure what you have been doing in your practice, but if your hamstrings are tight you may need to bend your knees (slightly or more) to keep the stretch in the hamstrings and out of the low back and sacrum. This can a big problem in asanas like the seated forward bend (aka Dandasana or Staff Pose or Stick Pose).

3. If you are going to use a DVD and not study with good teacher (no worries; sometimes that is the best that we've got) then I would recommend that your focus be on what feels beneficial to you in the practice and not what makes you sore later. For example, be aware of your breath--Can I breath fully and easily in the posture or do I need to adjust myself to be more comfortable? Can I swallow? (this is a seriously good indicator of being too gripped) Is my body responding? Warming? Relaxing? Does this feel like right practice? You need to call on your inner teacher to guide you along.

Namaste

[Trinity]

Hello,

I can relate to your low back ache. Until recently I have practiced cobra in a manner that brought more strain than strength to my low back. The secret: draw your tail-bone (coccyx) down towards your heels. That's a simple cue that may make a huge difference in your back. Here's a few more to help you get the most from this pose. The first 5 cues will set up your lower body...
1. lay on your belly, toes pointed behind you and hands beneath your shoulders
2. press the tops of your feet, and all 10 toes into the floor
3. press your knees into the floor and allow your bum to pop up.
4. feel your lower belly scooping up off the floor
5. keep your belly scooping as you draw your tail-bone down (your bum will be toned but not clenched)
6. allow your shoulders to float gently up towards your ears and then directly back
7. keep your chest open as you inhale your heart up and forwards
8. allow the lift to come from your anchored lower body and the strength in your back (rather than hoisting up with your arms).

Hope this helps.

Here's a link to an article that my friend wrote about - Lower Back Pain

namaste,
Sonja