|Still from the movie The Place Beyond the Pines|
One of the comments suggested the exercises for back pain in Sharath's book, mentioned I didn't have a copy yet and I was kindly sent the appropriate page, thank you for that appreciate it.
This morning I took it easy again.
Put a tennis ball between me and the wall and rolled around a bit seems i can find the spot standing up and with a slight turn to the left and a gentle squat. With theracane work do we massage the spot or just press, must check unless anyone beats me to it.
Started practice with a light Vinyasa krama tadasana sequence then a very gentle, hesitant sury, working my hands very slowly down my legs to the mat over five breaths, stepping back more of a suggestion of a sury actually.
Same with the first couple of postures from the ashtanga standing sequence, more a suggesting, a nod in the direction of the postures.
Moved into 2nd series, hint of pasasana, skip krounchasana and settled into the backbends which feel fine, nice actually. Didn't want to push it with laghu vajrasana and kapotasana this morning so moved on to Urdhava Dhanurasana instead.
Can't work out a way to get up to savasana avoiding the pain, probably not going to do any harm but erring on the side of caution here. Did a couple of supine poses instead, seems bringing the knees up to the chest is fine.
Sirsasana was OK. Oh, forgot, added some VK hip openers while in headstand, only place I can seem to work them in.
Sitting is still painful, that pinching around the illiac crest, noticed in ustrasana that vajrasana is fine so settled on that for finishing.
Stayed in vajrasana for some pranayama but then switched to David Garrigues pranayama prep posture and did the Ashtanga pranayama sequence there instead, some Yoga meditation too, really like that posture.
feel better for doing it, pain free for a little while afterwards but sitting here writing this is uncomfortable again.