Back Support

Setu Bandha Sarvangasana~Bridge Pose

Lie on your back, bend knees, bring feet to buttocks.  Make sure feet remain hip width and parallel.  Placing a block between the thighs is very helpful. Inhale, curling tailbone up, lifting the spine, and extending it toward the knees.  If you feel tight or weak, curl spine and hips up and down gently several… Read more »

Viparita Dandasana~Inverted Staff Pose, supported

This pose opens the chest, expands the thoracic, and brings blood to the brain. The supported version of Viparita Dandasana is done with a folding chair. First, place a bolster, and if needed, blocks or pillows at the foot of the chair, where your feet would normally be.  Sit in the chair backwards, extending legs through… Read more »

Urdhva Mukha Svanasana

Upward Facing Dog Asana: Urdhva Mukha Svanasana/Upward Facing Dog Pose.   It is easiest to enter the pose from Chaturanga Dandasana, or you can lie on your stomach, with the palms on the floor, above the waist, fingers face forward.  On the inhale lift chest and head, moving them forward, head back. In the full pose,… Read more »

Seal Pose

Asana: Seal Pose, similar to Sphinx, but Seal is a Yin pose held for 3-5 minutes, with the arms extended straight out in front at the corners of the mat, hands turned out, like Seal flippers. Open legs out and soften, keep buttocks relaxed. Yin poses work the connective tissue, not muscle, so the lower back… Read more »

Jathara Parivartanasana

Stomach Turning Pose Asana: Jathara Parivartanasana/Stomach Turning Pose. Lie on back, arms outstretched to sides.  Exhaling raise both legs straight up over hips.  Inhale, lift hips up and move them to R.  Exhale, slowly lowering legs down to L hand, try to keep back on floor, and legs together and straight, unless lower back is… Read more »

Sphinx Pose

Asana:  Sphinx Pose.  Lie on your stomach, lift chest, bringing forearms parallel in front of you, elbows under shoulders, fingers spread.  Gently pull heart forward as well as up.  Either take your focus inward to imagine or remember something exquisite/meaningful. Or find something quite beautiful/unusual to contemplate. Let your vision connect to your breath connect… Read more »


Seated Cross-Legged Pose Asana Padmasana.   This is helpful to strengthen back muscles if they are weak, and it is a good choice if you do not have gumption  to face the demands of any big new project, year, event, person, idea.  Sit with  legs crossed, hands resting on the knees with palms open in surrender. Allow the quiet… Read more »


Serpent Pose Often this pose is learned as part of the Sun Salutation, but it is a great chest opener, and spine strengthener on its own. Lie on your stomach, stretc legs back, tops of the feet on  floor. Bring hands  under shoulders, hugging  elbows into ribs, with thighs and pubis firmly rooted into floor. … Read more »