Yoga as a full workout

[Nick Wilson]

HI everyone,

I have been working on a complete workout using my little knowledge of yoga (from videos i have bought and been using for 6mts or so now) -- I cannot do things like jogging, it's too high impact, and i live miles from a swimming pool and i hate tai-bo, etc. I LOVE using yoga as a means to workout and calm down after a hectic day.

Im not an experienced yoga teacher however, and have no access to one. So I hope you'll take a look at my workout below and let me know what you think, and make suggestions as to how i can improve it. It would certainly be appreciated.

Note: This workout also serves to work on my core strength and glutes in an effort to fight chronic low back pain.


• 5x Surya Namaskar A
• 5x Surya Namaskar B
• 5x Surya Namasakar A with Plank
• 2x Surya Namasakar A, Warrior 2, Triangle (1 each side)
• 5x Surya Namaskar B - Side arm balances
• 4x Surya Namaskar B to Warrior 3, (2 each side)
• 2x Surya Namaskar A to Deep lunge (1 each side)
• Sphinx, Bow, Camel, Crab
• Abductors, sitting twists
• Cat / Cow
• Happy baby pose, toe taps
• Bridge
• Eastern bridge
• Dolphin - Dolphin plank
• 10x Locust repititons, end on 5 breath hold
• 2x Surya Namaskar A
• Reclined hamstring stretches
• Reclined twists
• Rest

Thanks!

[Hubert]

I am not sure sitting twists and the bridge are helping low back pain. I am not saying they are impossible to execute safely, though, just that these might need special attention.
It comes down to your body, and how you perform them, what is hard to check this way.

I do not see abs targeting postures in your list, except Dolphin plank.

[Nick Wilson]

The twists and bridges have really helped a lot actually. My chiropractor and physio have both recommended that kind of exercise and I now have little back pain as a result.

As for abs, happy baby and the toe taps help, but i'd definately appreciate some recommended postures?

Thanks a lot Hubert, much appreciated!

[InnerAthlete]

Hello Nick,

If it works for you, in your body, for your purpose(s) then it is perfectly fine.

I'm curious, what do you do for a living?

[Pandara]

Hi Nick,

Nothing wrong with your programme, for lower back issues I would add the swinging knee pose towards the end of your programme. Lay on your back, arms 90degrees to the side, shoulder height, pull the knees up, feet on the ground about 50-60cm apart. On the in breath swing the knees over to the left, head to the right, make sure the knee cap of the right knee fits into the hollow of the left foot, doesn't matter if you can't get the knee flat to the ground, do the best you can. While you are down breath out slowly and feel the relieve in the lower back. Take a breath in and swing over to the other side. Repeat this us much as you feel necessary. This is a deliberate pose and should not be rushed.

Then, do you do the full or half locust and do you do 10 of them in a row? If you do, I would go slow on them as the locust, especially the full locust can be heavy on the lower back. Not a pose I would recommend if you have chronic lower back pain.

I would like to recommend that if you can perhaps go for a few private sessions with a yoga teacher that it would help you tremendously.

[Nick Wilson]

IA, I work at a desk, but im pretty active in dog walking and playing with the kids as well as my yoga - My Bio

Pandara, thanks. Actually the locust is the only part of that routine I have not done yet. I just added it, and have not tried it. I can lower it as necessary, i don't want to strain my lower back!

I don't know if i do full or half, just up as far as I can reach (from a previous light routine).

I've been doing a version of your swinging knee pose that i find very nice. Bring the kness up to the chest, and then lower them to the left/right hovering just above the ground. I'll try this new variation, it sounds good!

Thanks for the help everyone.

If anyone can add any suggestions for abs targeting that would be wonderful....

[Pandara]

Hi Nick,

I wouldn't add the locust just yet, full or half, if you haven't tried any of it yet. It is a pose that requires a strong back and it might just aggrivate old injuries to the back.

[InnerAthlete]

Thanks for the link to your bio Nick. The chicken bit tickled my funny bone.

Please use care with Surya Namaskar when it is done by those with lower back issues. Unmodified, the series places a lot of torque on the sacrum.