From my experience a sore lower back can be alleviated with Yoga Ayurveda combined with the breathing.
Aim to inhale when opening and exhale when closing the body.
Lying over the bolster connect with your breathing and increase the length of your exhalation with awareness of the pause between the breaths.
Stretching your arms above your head – up and down or rotating in a circle
Gravity or love holds us to the earth – and as we age the compression can create stiffness. Opening the ribs and stretching the body to accept the breath is a magical experience.
Yoga practices need to be balanced – stretching forward with legs wide – armpits open and relaxing.
Stretching the side with the arm and counter stretch by pulling the buttock back onto the heal – yumm!
Upside down balance especially good for bringing oxygenated blood to the brain. Keep your eyes closed.
Cobra for the lower back – move your shoulders down away from the ears.
Opposite arm to the leg rises with the chest and head – keep the neck clear from scrunching –
inhale up and exhale down.
same as above but a little dark… oops
Cobra hands placed down lower
Start off with the legs wider than the mat – right hand at 3 o’clock and left hand at twelve – turn the feet under and lift the knees off the ground – and pick up the right hand and twist over to the left.
nice side stretch bring the body to the front of the kneeBalance out your spine with some apanasana
Save money on chiropractic bills and have a lovely side stretch to finish off.
Always rest for a minimum of 5-10 minutes after a yoga practice to settle the body and relieve any tiredness.
Keep warm – Autumn increases the vata in the body – and if you are a vata or have a lot of vata you could suffer with vata type symptoms.