we are presenting two levels of yoga practice. The first level is for people who are experiencing acute symptoms — that is, you are in pain right now. The second level is added to the first sequence to help strengthen and build more flexibility in your lower back.
If you are in the acute phase, we recommend that you do the first sequence daily for 2–4 weeks or longer before adding the strengthening and flexibility phase.
You’ll know you are ready for the second phase because you are experiencing little or no discomfort in your lower back on a day to day basis.
The second level is also ideal if your lower back symptoms tend to come and go over time, or if you just want to proactively build strength and flexibility in your back.
In any case, you should always begin your practice with the first sequence and move to the second only when you are ready.
If you are in pain, we recommend that you practice the first section once or twice daily.
As you begin your practice — always remember to never do anything that causes you pain. It is ok to feel some mild stretching sensations, which is good, but never force your body to do something that doesn’t feel right.
For your practice, ideally you’ll want to be on a yoga mat or at least on a carpeted surface. If you are working on a hard wood floor and don’t have a mat, then a large thick towel or small blanket will work for now.
It is also helpful to have a few yoga props nearby: a yoga strap, or if you don’t have a strap, a bath towel or old tie can work equally well. Having a thick blanket and yoga block will also come in handy.
