1. Yoga for Back Care February 28, 2015 Om Prem Yoga Studio 2442 Haywood Drive West Vancouver, BC

2. Jeff Grace Owner and operator of Excel with Grace – Sport Specific and Therapeutic Yoga 200-Hour RYT Therapeutic Training Diploma in Coaching and High Performance Coaching NCCP Level IV Coach

3. Outline  Anatomy of back pain  Psychology of back pain  Common causes of back pain  Prevention and Relief

4. Anatomy of Back Pain

6. Hip Muscles

7. Pelvic Floor

8. Vertebrae

9. Psychology of Back Pain  Stress  Sympathetic nervous system activation  Breathing  Gripping  Fear  Most often occurs after diagnosis  Negative outlook

10. Common Cause  Poor Posture  Improve awareness, strengthen the core and increase mobility in hip musculature  Stress  Breathing, mindfulness, parasympathetic nervous system engagement and positive imagery  Sacroiliac (SI) Joint Pain  Awareness, stabilization and create a softer practice  Sciatica  Lengthening of the piriformis  Disc Injuries  Awareness and postural control  Osteoporosis  Use weight bearing exercises to help improve bone density, avoid twisting

11. Prevention and Relief Posture  Mountain Pose with block  Pelvic Rocking  Staff  Sunbird  Back Bridge  Balancing postures  Dragon  Warrior I  Side angle  Lunge with quad stretch Stress  Breathing  3-part breath, 3-D breath, Breath on count and Alternate nostril breathing  Mindfulness  Restorative poses  Heart bed, supported child’s, supported bridge and supported deer  Neck stretches  Eagle  Cat cow

12. Prevention and Relief  SI Joint  Sunbird  Chair  Staff  Locus  Sciatica  Lying hamstring stretch  Lying hamstring stretch with twist  Figure four  Figure four twist  Half moon balance  Disc Injuries  No twisting  Sunbird  Supported child’s  Legs up the wall

13. Excel with Grace Excel with Grace Sport Specific and Therapeutic Yoga Website: excelwithgrace.ca Twitter: @excelwithgrace Email: jeff@excelwithgrace.ca