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The Yoga For Back Pain Toolkit ‘Lite’

Written by Joy Anderson Photographs by Paul Ridgeway Production by Net Intelect


The Yoga For Backpain Toolkit ‘Lite’

www.yogaforbackpain.com

The Yoga for Back Pain Toolkit ‘Lite’ Is written and created by Joy Anderson 2010 Photographs by Paul Ridgway Typesetting and design Mark Foster & Tugrul Olcer Illustrations by Halil Yildrim and Mark Foster

© 2010 ~ Yoga for Back Toolkit ‘Lite’ ~ Joy Anderson. Worldwide Rights Reserved. This manual and guide is part of the Yoga for Back Pain Toolkit and must not be duplicated or distributed without the express permission of Joy Anderson.

© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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The Yoga For Backpain Toolkit ‘Lite’

Copyright The author and publisher of this book, and the accompanying materials which constitute the toolkit, have used their best endeavours in preparing this information. The author and publisher do not warrant the performance or effectiveness of the websites listed in this information, nor can they warrant the applicability of any of the material to an individual circumstance. All the links are provided for the purposes of information only and are not warranted for content or accuracy, either for implied or explicit purposes. The manual contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited and legal action will always be sought.

Distribution and/or Redistribution Rights There are no redistribution rights available for this eBook or Toolkit. The material is only available from YogaforBackPain.com

Disclaimer As with embarking on any new exercise program you are strongly advised to consult with your doctor. Whereas the Yoga for Back Pain Toolkit has helped numerous people to recover, it is not a guaranteed cure. However, most people who follow the program accurately will experience a greater sense of wellbeing.

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Contents

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Contents Lesson 4

Yoga for Back Pain Toolkit ‘Lite’ Testimonial Lesson 1 Motivation Surrender Pose Further Information

Lesson 2 Not Bedrest Posture 2: Hug Yourself Further information

Lesson 3 About Joy’s Teachers Child’s Pose Further Information

Page 4 Page 6 Page 9 Page 10 Page 11 Page 13 Page 14

Make time for yoga Lying Twists Furher Information

Lesson 5

Page 24 Page 26 Page 27

Inspiration Relaxation About the Toolkit The Yoga for Backpain Toolkit

Page 29 Page 33 Page 34 Page 38

Survey

Page 39

Page 15 Page 22 Page 23

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Testimonial

Testimonial

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ROB HEWIT, SOUTH AFRICA ROB I just wanted to compliment you on your writing skills. Your lessons have really impressed me, simple clear, intuitive and inspiring. I think it’s one thing teaching a class with all the non-verbal cues available, but to put this into words, to be used cold by a million different types of students - now that takes a different type of skill! I’m glad i met you now before you get too famous and won’t have time for one on one e-tuition. By the way, I really like the bit about starting small with ten minutes and allowing it to develop into more; that’s such good advice and I believe it’s something that will work for most people. I think your approach

Rob Hewit, South Africa

is intelligent.

Toolkit ‘Lite’

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Testimonial


Testimonial

Testimonial

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Anyway, I started my 5.00 am routine this morning. I love Vanda’s quote

‘The gift of transformation for anyone that chooses to step on

to their mat and begin listening to their own song ……’

JOY I’m so happy you’re enjoying your healing journey. Your feedback has made all the hard work worthwhile.

Joy Anderson

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Testimonial


Lesson 1

Motivation

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Lesson 1 You’ve requested this The Yoga for Back Pain ‘Lite’ because you either have a back problem or you have a friend, relative or loved one who is suffering and you want to help them. Anyone who has had back pain, whether short or long term, will know that it can affect every level of your life and, before you know it, you’ve adapted your life around your back problem.

‘Often we are not aware of how we change our lives to accomodate pain...’

Often we are not aware how we change our lives to accommodate pain - it can be quite insidious and can sneak up on you without you even realizing. Sometimes it’s only when you look back you realize that you’ve given up all kinds of activities that you love. Maybe it’s walking, gardening, dancing or a sport. This was what made you feel alive.

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Lesson 1


Lesson 1

Motivation

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Now you can’t imagine ever doing those activities again. Even worse, perhaps you’ve had to make a career change, or are unable to work. Even a simple task, like putting on your shoes can seem formidable. By following the Yoga for Back Pain Toolkit you can expect some of the following changes to occur.

In the Short-Term the following is possible •

Spasms will decrease

Flexibility will improve

Pain will lessen

Putting on your shoes can seem formidable

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 1


Lesson 1

Motivation

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In the Long-Term •

Pain will lessen even more

With perseverance, the pain disappears (as in my case)

General health will improve

You’ll experience improved self-esteem, and an increased

sense of well-being

You can expect to resume a more active lifestyle

‘This is not by any means a quick fix program, but the start of a new way of life’

This is not by any means a quick fix program, but the start of a new way of life. Anything worth having is definitely worth working for! So let’s get started

“The journey of a thousand miles begins with a single step”

Toolkit ‘Lite’

Lao Tzu

© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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Lesson 1


Posture 1

Click for voice

Surrender Pose | Dwi Pada Pitham

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Work on this posture for 10 minutes a day. Posture 1 3 Place a telephone book or something similar under the head. The book needs to rest at the nape of the neck so the head is on the book and the neck is off 4 Spread the toes and press the feet into the floor 5 Place your hands over the stomach, expand the stomach on inhaling and contract the stomach on exhaling 6 Think about the rhythm of the breath 7 The breath enters slowly, and increases at the top of the breath 8 The breath leaves slowly, and increases at the end of the breath 9 Acknowledge a slight pause at the top of the breath, and a slight pause at the end of the breath 10 At the end of each breath, relax the curve of the lower back into the floor by contracting the stomach more 11 Observe the ebb and flow of the breath like waves of the sea 12 Imagine you are watching yourself breathe 1 Lie on the floor on your back. Bend the knees so the feet and knees are hip width apart and the soles of the feet are flat on the floor

13 As the posture says, surrender yourself to the floor

2 Check your feet are straight. If your back is misaligned, it`s likely the feet will be too straight. Often, they feel straight, when in fact “You have to learn how to listen to your body, going with it they`re crooked Modification 1 If you can’t get on the floor use the bed

and not against it, avoiding all effort or strain and centring

Comment: When exhaling think of drawing the stomach towards the spine without building up tension. Do not use a pillow. You will need a hard base to create some traction in the cervical vertebrae. Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 1


Lesson 1

Further Information

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your attention on that very delicate point, the back of the waist (where the spine moves in two opposite directions). You will be amazed to discover that, if you are kind to your body, it will respond in an incredible way.”

Vanda Scaravelli

‘When this breathing technique is combined with the postures, you can make

If you practise this breathing regularly, you will already be ahead by the time you get your Toolkit. When this breathing technique is combined with the postures, you can make some very powerful

some powerful changes in your body’

changes in your body.

Lesson 2

Toolkit ‘Lite’

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Lesson 1


Lesson 2

Not Bedrest!

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Welcome to lesson two. Do you remember in lesson one I talked about how a back problem can impact on your life? In this lesson I’m going to share with you how it impacted on mine. I’m also going to show you how I turned it round and ended up with a new vocation. I am really proud of how I not only turned my injury into something positive for myself, but also went on to help so many people in similar situations. When I first injured my back I thought it would get better on its own - but, sadly, it didn’t. The only solutions my doctor could offer me were bed rest, pain killers, surgery and cortisone injections into my spine. I was only 30, at the peak of my fitness, and well-known for my fitness classes in my London community. A back problem can impact on your life

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 2


Not Bedrest!

Lesson 2

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Suddenly I was unable to work, and before long, I’d spent all my savings going to the osteopath, having massages and a plethora of other treatments. Eventually I had to cancel my very popular fitness classes, and money was now tighter than ever. I kept hoping the osteopath would make me better, and the treatments helped enormously, however, I found for the most part, the treatments would only give me temporary relief, and the pain would soon return. As you read in the previous lesson, I found Scaravelli Yoga,

‘I found for the most part, the treatments would only give me temporary relief, and the pain would soon

and thus began my healing journey.

return’

Your Lesson for Today •

Start with Surrender Pose

After about 10 minutes, move into Posture 2

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Lesson 2


Posture 2

Hug Yourself | we all need a hug!

Click for voice

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Modification 1

Draw knees into chest Hug knees to chest. As you inhale, release the knees slightly As you exhale, draw knees towards the chest Aim to take the thighs to the chest, the chin towards the chest and keep the neck long. Feel the spine lengthen 5 Remember to expand the stomach as you inhale, and contract as you exhale

Modification 2

1 2 3 4

Modification 1 Place a belt behind the knees and draw them into the chest Modification 2 Arms under knees

Comment: When the breath expands the stomach, the knees automatically release. As you exhale, the movement of contracting the stomach allows the legs to fold in deeper and the spine lengthens. Toolkit ‘Lite’

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Lesson 2


Lesson 2

Further Information

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In lesson three I’m going to talk about technique, and the wave of the breath. You can liken the wave of the breath to the waves of the sea. I will also be offering some background information about my teachers, to whom I give thanks for giving my life back. The Yoga for Back Pain Toolkit has 60 postures with modifications for all levels; this step-by-step program will guide you as you move into a pain free life.

You can liken the wave of the breath to the wave of the sea.

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© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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Lesson 2


Lesson 3

About Joy’s Teachers

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Lesson 3 Welcome to lesson three. I hope you enjoyed lessons one and two which talked about how back pain can impact on and spoil the quality of your life. I also pointed out that with appropriate yoga

‘It’s normal to expect an

exercises, posture, pain and function have a good chance of being

improvement in function

improved and your quality of life can be greatly restored. Remember this is not a ‘quick-fix’ solution, but the results, when

and flexibility before the pain subsides.’

successful, are long-lasting and permanent. It’s normal to expect an improvement in function and flexibility before the pain finally subsides. In this lesson I’m going to talk about the technique, my teachers and some background information. While my back was in recovery, I was very careful and only did yoga in a very slow and precise

Toolkit ‘Lite’

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Lesson 3


Lesson 3

About Joy’s Teachers

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way and worked with the guidance of my teachers. This is the technique I’m going to teach you. Since my recovery I’ve studied many different styles of yoga including more energetic practices such as Ashtanga, and was also a pupil of John Scott, author of The Definitive Step-By-Step Guide to Dynamic Yoga and The Primary Series. I give thanks to all my teachers for their support and wisdom. I have learnt something from each and every one, but the people who set me on the road to recovery in the early days were a group of talented teachers who worked closely with Vanda Scaravelli, author of Awakening the Spine. Joy recommends

Some of the first teachers in the UK to adopt her technique were Mary Stewart, author of many yoga books including Yoga for Children and Yoga over Fifty. I was lucky enough to

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2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 3


Lesson 3

About Joy’s Teachers

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model in this book with my niece, Louise. Louise was seven and is now the mother of twins! How time passes! John Stirk, osteopath and author of Structural Fitness and Sophy Hoare, author of many books including a recently published Article on Vanda and of course, not forgetting, Margaret Stokes and Kathy Hughes who were my teachers for many years and helped shape my practice. There were many more amazing teachers, but it’s not possible to name them all. Those who were fortunate enough to study under Vanda developed

‘Vanda truly was an inspiration to the world and although, sadly she is no longer with us, her influence in the yoga world is now greater than ever.’

their own unique style and it was this individuality that Vanda encouraged her students to bring to their work. Vanda truly was an inspiration to the world and although, sadly, she is no longer with us, her influence in the yoga world is now greater than ever. Although Vanda encouraged all her pupils to develop their own style there was always one theme running throughout. She would say.

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Lesson 3


Lesson 3

About Joy’s Teachers

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“It is not so much the performance of the exercises that matters, but rather the way we are doing them. We have three friends: gravity, breath and wave (connected with the

‘It’s not so much the performance of the excercises that matters, but rather the way we are doing them.’

supple movement of extension along the spine). These three companions (fused into one) should be constantly with us.”

Vanda Scaravelli

I will explain more about that in the The Yoga for Back Pain Toolkit One couldn’t help but be impressed upon meeting Vanda. I was lucky enough to meet her when she was in her nineties. Her strength, energy and knowledge were formidable. She had the body of a youth, the strength of a man and the wisdom of the Buddha.

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2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 3


Lesson 3

About Joy’s Teachers

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I am 5’ 2” and I felt like I towered above her, but her aura seemed to be bigger than all of us. She had bright, twinkly eyes which looked into your soul. She exuded love, confidence and knowledge and meeting her was an awesome experience for anyone who was lucky enough to spend time with her. Vanda was still practising yoga until she died in her late nineties but

‘Her strength, energy and knowledge were formidable. She had the body of a

she hadn’t had an easy journey with yoga. She had a problem with

youth, the strength on a

her spine when she was young, and when it was detected she was

man and the wisdom of

advised to study yoga.

Buddha’

Later in life she was convinced that if it wasn’t for yoga she would have ended up in a wheelchair. Like many people who come to yoga later in life, she needed healing. In spite of this, she studied hard and went on to become one of the world’s most highly acclaimed teachers and her physicality was astonishing.

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Lesson 3


Lesson 3

About Joy’s Teachers

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She studied under BKS Iyengar author of The Path to Holistic Health and the very famous Light on Yoga and TKV Desikachar

‘There was something about

author of Nathamuni’s Yoga Rahasya amongst others. BKS and

the way she interpreted the

their impact on the world has been massive.

work that made it a very powerful healing tool...’

Desikachar are two of the most important yoga gurus in India and

Vanda then went on to develop her own style, which was based on the teachings of her Gurus.

There was something about the way in which she interpreted the work that made it a very powerful healing tool, especially for people working with chronic misalignment of the spine and trauma.

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2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 3


Lesson 3

About Joy’s Teachers

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Please don’t let this information make you feel overwhelmed. You don’t have to understand the philosophy behind the practice for it to work. The beauty of the The Yoga for Back Pain Toolkit is everything will be explained in a very clear user friendly way and you will be surprised by the simplicity of the work. Like most things in life simple things are often the best. Nevertheless the teachings are based on thousands of years of knowledge and are tried and tested.

‘You don’t have to understand the philosophy behind the practice for it to work’

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Lesson 3


Posture 3

Child’s Pose | Pranatasana

Click for voice

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Modification 3

Child’s Pose Extended Arms

1 2 3 4 5 6 7 8

Kneel on the feet as in Soft Feet Modify posture according to your level Start to take the head and chest towards the floor Move on the exhaling breath and take several breaths to arrive Rest arms by your side, ensuring palms face the celing Expand the abdomen as you inhale and contract as you exhale Encourage the hips to feel heavy Stay for several breaths

1 2 3 4 5

Start in Child’s Pose Stretch hands away from you Keep palms flat and the middle finger parallel to edge of mat Use the hands to press the hips further back on to the heels Inhale, extend the arms away. Exhale, press the hips back and down

Variation 1

Child’s Pose Extended Arms

Modification 1 Knees apart and feet apart Modification 2 Knees apart, feet together (very beneficial if pregnant) Modification 3 Place cushions between hips and feet. Rest the head on a large book like a catalogue or telephone directory

Comment: Don’t force the position. Use the breath to open and lengthen the spine. Use the contact of the hands on the floor to press the hips back and down. Toolkit ‘Lite’

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Lesson 3


Lesson 3

Further Information

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Well that brings me to the end of lesson three. I hope you are enjoying the course. I have enjoyed sharing this with you and in the next Lesson you will be learning another new posture. It’s a spinal twist. You’re going to enjoy this next posture. It feels like a massage on your spine. This is just a tiny taster of what the Yoga for Back Pain Toolkit can show you. It is a fully illustrated, step-by-step manual. The Yoga for Back Pain Toolkit is complete with videos, photographs, mp3s and your very own Yoga for Back Pain Workbook.

The Lotus Flower is symbolic of self regeneration

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Lesson 3


Lesson 4

Make Time For Yoga

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Lesson 4 Welcome to lesson four. I hope you enjoyed lesson three, in which

‘This is not a quick fix

I talked about my teachers and how they have influenced me. I

solution, but the results,

own injuries and our need to heal ourselves. As I explained in

also shared that many of us came to the practice because of our

when successful, are long

lessons one, two and three this is not a quick fix solution, but the

lasting and permanent’.

talked about what you can hope to gain from doing the exercises

results, when successful, are long-lasting and permanent. I also in The Yoga for Back Pain Toolkit and that it’s normal to expect an improvement in function and flexibility before the pain subsides. In lesson four we are going to look at how to make time for yoga and will also be doing another simple exercise which you can also practice daily to kick start your new regime. Don’t be too ambitious at the outset. Set a time that’s realistic. It’s best to make a habit of doing 10 minutes a day. We can all

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 4


Lesson 4

Make Time For Yoga

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find 10 minutes, but if you say you’re going to do an hour - you will never find an hour - so you’ve already set yourself up to fail. You will find that over time you will look forward to your practice and that 10 minutes will naturally become 15 then 20 minutes or more before you know it. ‘In the beginning you have to make room for yoga in your daily life, and give it the place it deserves. But after some time yoga itself will pull you up by the hair and make you do it.’

Vanda Scaravelli, Awakening the Spine 1991

Time for change

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Lesson 4


Posture 4

Lying Twists

Click for voice

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1 Start in Surrender Pose 2 Bring knees, ankles and thighs together 3 Imagine you’re holding a $100 bill between the knees, ankles and thighs 4 Stretch arms to quarter to three position 5 Walk the hands along the floor like a spider several times and then press palms into floor 6 Arms should feel fully stretched, palms stuck to the floor 7 Roll head to the left towards the left shoulder 8 Try to press shoulders into the floor 9 Keeping knees close together, roll the knees over to the right 10 Stay for 5 relaxed deep breaths

Repeat on the other side Modification 1 Modification 2 Teaching Points

Modification 1

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Place a telephone book or something similar under the head Insert a cushion or blanket under the knees Remember to roll your head the opposite way to your knees Focus on keeping the opposite shoulder down Keep the legs close together

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Lesson 4


Lesson 4

Further Information

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The Yoga for Back Pain Toolkit literally takes you by the hand and walks you through the postures. It is a complete audio, visual experience.. It also teaches you how to combine this breathing technique with simple postures, which is what makes it such an amazing dynamic process. There are 60 postures in the Yoga for Back Pain Toolkit and this Toolkit ‘Lite’ is only the tip of the iceberg. Did you know for example that the lungs have more tissue in the back of the body than the front, and if you learn to breathe into the

‘...if you learn to breathe into the back of the lungs, you can open the spine and unblock stiffness.’

back of the lungs, you can open the spine and unblock stiffness? The Yoga for Back Pain Toolkit is packed full of useful information like this, and as you move towards a new and pain free life, you will enjoy all the other benefits that a daily yoga practice can bring.

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Lesson 4


Lesson 4

Further Information

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In lesson five I’m going to talk you through a short relaxation..

Prepare to Relax

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Lesson 4


Lesson 5

Inspiration

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Lesson 5 Welcome to lesson five. I hope you enjoyed lesson four, in which I talked about how to make time for yoga in your life. Remember this is not a quick fix solution, but the results, when successful, are long-lasting and can be permanent. In lesson five I’m going to tell you more about my personal journey to recovery in the hope it will inspire you to follow the same steps. I will also be including a short relaxation for you at the end of this lesson. When I injured my back, I was lucky enough to be introduced More than anything I wanted my life back

to some really accomplished teachers and I attended their classes regularly. More than anything, I wanted my life back so I dedicated myself to the practice. What did I have to lose ... 8

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Lesson 5


Lesson 5

Inspiration

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hours a week and $50.00? A small price to pay for something that priceless! I would like to thank all the teachers who set me on my path to recovery: Kathy Hughes, Mary Stewart, John Stirk, Sophy Hoare, and Margaret Stokes.

‘So long as you are progressing in your practice,

I went to classes three times a week and I also incorporated a daily practice into my life. Over time, I learned how to work with my back, and what worked for me, and what didn’t! Eventually my yoga had improved but my back pain was still there.

it’s only a question of time before the level of pain should lessen.’

As long as you are progressing in your practice, it’s only a question of time before the level of pain should lessen. Mary said to me one day ‘You’ve been through a lot. If you train to teach you could help a lot of people’.

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Lesson 5


Lesson 5

Inspiration

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I was amazed, I was as stiff as a board. What did I know? Over the years as a teacher, I’ve realized its normal for the function of the body to improve before the pain subsides. It’s now 20 years on since I injured my back and I’m leading a normal, happy active life. I don’t know exactly when it happened, but I realized one day that a whole day had passed and I’d hardly even thought about my back. A miracle had occurred. The amazing thing about pain is it can be overwhelming, but the minute it’s gone, how quickly you forget. I’m still deeply committed to my practice and to teaching yoga. In 2007 I reopened my Yoga Studio where I host a variety of courses 20 years on... a miracle had occured!

including more recently a Yoga for Back Pain Clinic. I have since trained to dance and even perform salsa. I’m a member of a running club and also do competitive swimming training. I am the fittest I

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 5

Inspiration

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have ever been and still intend to go on improving. Maybe that could be you too one day, but you’ll never know unless you try. Well that brings me to the end of the mini course. Try to start building your breathing practice into a daily regime. The Yoga for Back Pain Toolkit is packed full of information and tips to get you started. It will also suggest ways to help you to incorporate the practice into your busy life. I wish you all luck because already you have taken the first step, which is the hardest part, and now you have taken your problem into your own hands. Enjoy your practice, try not to see it as a chore, but as quality healing time for yourself. Remember this small booklet is only the tip of the iceberg, there is so much more!

Š 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

Enjoy your practice

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Posture 5

Deep Relaxation - The Best Part | Savasana

Click for voice

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It can be difficult to go from our busy lives into a totally relaxed state. The purpose of the Ujaii breathing, combined with the postures, is to help the body to unwind. Now you have prepared the way for deep relaxation. 1 Lie on the floor on your back 2 Cover yourself with a blanket, and make sure you are warm 3 Place a heated wheat bag under the small of your back and/or the back of your neck 4 Legs are straight 5 Connect with your breath 6 Start by yawning 7 Inhale, expand the stomach 8 Exhale, contract the stomach and feel the spine relax into the floor 9 Tighten and release each part of your body 10 When your mind wanders, bring the focus back to your breath 11 Take time to observe how your body feels

Modification 1 Modification 2

If the back hurts, relax in Surrender Pose If you can’t lie on the floor, lie on the bed

Repeat the following Mantra to yourself. ' My body feels soft and heavy, and heavy and soft, and warm and heavy.' Toolkit ‘Lite’

© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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Lesson 5


Lesson 5

About the Toolkit

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What’s inside The Yoga for Back Pain Toolkit? •

The Yoga for Back Pain Toolkit is a beautiful step-by-step

full colour photographic manual and requires no prior

knowledge of yoga.

The Toolkit has over 60 illustrated postures with

modifications for every level including detailed written

and audio explanations.

60 MP3 Files.

Videos.

Over 20 supporting chapters.

The Yoga for Back Pain Toolkit

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 5


Lesson 5

About the Toolkit

The Yoga for Back Pain Toolkit has over 400 colour

photographs and illustrations in total.

Your very own Personal Back Care Plan.

Your very own Yoga for Back Pain Workbook.

The Toolkit is the ultimate in digital products and I can

guarantee you won’t find this information anywhere in

the internet today.

What makes the Toolkit special from my point of view

is all the models in the Toolkit are, or have been my

students, and many are recovered victims of back pain.

Toolkit ‘Lite’

© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

www.yogaforbackpain.com

The Yoga for Back Pain Models

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Lesson 5


Lesson 5

About the Toolkit

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Without detracting from the seriousness of the problem, I have endeavoured to make the Yoga for Back Pain Toolkit

a fun and enjoyable experience for my pupils. Only those

living with the misery of constant back pain know the

your back pain will likely

reality of day to day suffering. I hope my Toolkit will start

remain the same and it’s also

to interject some hope and happiness back into your world

and the knowledge you will gain will be unbelievably

very likely your condition

empowering and inspiring.

will deteriorate’

Whereas I can’t guarantee the Toolkit will be the ultimate

solution for everyone, I have every confidence that those

who follow the practice will improve their quality of life

beyond expectation, and many of you will have complete

rehabilitation.

‘...If you don’t take action

Toolkit ‘Lite’

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

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Lesson 5


Lesson 5

About the Toolkit

One thing I can guarantee, if you don’t take action,

your back pain will very likely remain the same and

it’s also very likely your condition will deteriorate.

Don’t miss this opportunity Why waste any more precious time? The sooner you start, the quicker you’ll be on the road to your recovery. I wish someone had produced this Toolkit when I injured my back, and because it’s still

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‘The sooner you start, the quicker you’ll be on the road to your recovery’

not available, I produced it myself. Namasté Joy

Toolkit ‘Lite’

© 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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Lesson 5


The Yoga for Back Pain Toolkit

Toolkit ‘Lite’

The Yoga For Back Pain Toolkit

2008 ~ Yoga Back Pain ~ Joy Anderson. Worldwide Rights Reserved. ©© 2010 ~ Yoga forfor Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga Back Pain Toolkit must duplicated distributed without express permission Anderson. This Yoga forfor Back Pain Toolkit must notnot be be duplicated or or distributed without thethe express permission of of JoyJoy Anderson.

www.yogaforbackpain.com

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Lesson 5


Click for Survey

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Your Opinion Matters - Please Complete The Survey To Help Me Improve My Product

Š 2010 ~ Yoga for Back Pain ~ Joy Anderson. Worldwide Rights Reserved. This Yoga for Back Pain Toolkit must not be duplicated or distributed without the express permission of Joy Anderson.

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The Yoga for Back Pain Toolkit Lite