Yoga for a Pain Free Back: Eliminating Posture Imbalances


All around us we see an epidemic of posture problems that often lead to back pain and other problems. Particularly common is the slumping and forward head posture that often comes with prolonged sitting. Posture problems also contribute to problems in yoga poses and even may predispose students towards injuries.

In this course, Julie Gudmestad will focus on two of the most important muscles involved in posture imbalances: The erector spinae and the quadratus lumborum. The erector spinae, which is a spinal extensor, runs up the back beside the spine and is key to an upright, beautiful posture.

Deep in the low back, the QL plays a key role in stabilizing the torso and providing lumbar stability. It may disturb the normal curvature of the lower spine when it’s overly contracted or unbalanced. The QL is also intimately linked to the health of the breath, as it can restrict the full expansion of the diaphragm when contracted.

The muscle imbalances that cause posture problems and back pain develop throughout life, but can get particularly pronounced as the erector spinae and the QL weaken with the progressive loss of muscle mass as we get older. Julie will show how to create a balanced yoga practice to help correct the muscle imbalances in these muscle groups and lay the foundation for a lifelong beautiful, upright posture.

What You Will Learn

  • Telltale postural signs of muscle imbalances in the erector spinae and/or the QL
  • Best yoga poses to strengthen the QL so that it can contribute to lumbar stability
  • Common alignment issues in yoga postures caused by a weak or tight erectors or QL, and some helpful cues to help correct and re-align the poses.
  • Yoga poses and sequences that are particularly useful to help correct imbalances in the QL and erectors, improve pelvic and spinal alignment, and relieve back pain.
  • How to focus the stretch or strengthening actions on the thoracic spine, or midback, while stabilizing the lumbar and cervical regions so they don’t compensate and overwork.

This Course Also Includes:

  • Yoga Practice Video: Enjoy a yoga practice that Julie has created especially for this course.
  • Recordings of All Webinar Sessions: It’s generally acknowledged that many people only retain 10-20 percent of what they learn in a workshop. You will get access to the recordings of both webinar sessions – both MP3 (downloadable) and MP4 (streaming), enabling you to go back and listen to the workshop as many times as you like.
  • Transcripts of Both Sessions: Ever wanted to refer to a certain part of a course? Even the best note takers miss a point every so often. With the transcripts of the sessions, you can go back and refer to particularly important passages or clarify sections you were in doubt about.

Related courses

Julie has devoted her professional life to integrating the healing benefits of yoga with her medical training as a physical therapist. She has integrated decades of patient care experience with 40 years of yoga teaching.

$127/ Lifetime Access

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