Bene Yoga

How to heal more quickly when you’ve hurt your lower back

It usually comes unexpected, although you probably had a small voice in the back of your mind warning that you should not lift that weight, or that three hours driving non-stop is really too long… But you did it anyway, and your back ‘seized up’. When you strain your lower back, part of the healing will just involve time. However, there are several things that can speed up the recovery. In this blog I discuss how to heal more quickly when you’ve hurt your lower back.

Yoga for Hip Osteoarthritis

This blog is for you if you were diagnosed with hip osteoarthritis, but also if you would simply like to keep your hip joints healthy. The yoga movements discussed will help to lubricate your hip joints and stretch the muscles around the joints. Although osteoarthritis cannot be reversed, yoga for hip osteoarthritis does not only stretch and lubricate the joints but it can also strengthen the muscles around the hip to support it. Daily exercises can help you manage the pain and slow down the progression of hip osteoarthritis.

Releasing the diaphragm for better health and vitality

We’ve had quite an extraordinary year. The stress of the pandemic was perhaps very acute for you, or maybe it was always just lurking in the corner. Stress has a way of creeping up on us, with stressful thoughts starting to govern our day and tightness settling into our body. Because stress tends to restrict free and easy breathing, it has a negative effect on the whole body. This blog about releasing the diaphragm for better health and vitality explores how the breath can help you release physical and mental tensions. By taking a short time each day to simply breathe and centre yourself, you can create a peaceful haven for yourself. It will help you stay calm yet energised, ready to face whatever the rest of this year has in store.


15-minutes back care yoga

Everyone with back pain knows that there is no 15-minute quick fix. Likewise, everyone doing yoga knows that 15 minutes a day is not long enough to really get into the practice. Nevertheless, when you have back pain, making time for daily back care yoga will help you. It is making regular, small changes that can make a big difference. This is what I observe with my students who schedule 10 to 15 minutes for their yoga routine in the morning or before going to bed. The 15-minute back care yoga described in this blog is designed to gradually ease lower back tightness and can make a difference if you practise daily.

Yoga for a herniated disc – try this soothing rest position

A herniated disc in the lumbar spine can take a long time to heal. Even when the often-accompanying sciatic pain has gone after a few months, the healing process can last about a year. During this time, it is crucial to aid the healing process by practising certain movements and avoiding others. This blog about yoga for a herniated disc discusses which movements are important to avoid. It also describes one relaxation position that may give you relief from pain. If you are interested in yoga for a herniated disc, this blog is for you.

Preventing osteoporosis: how yoga can help

The previous blog discussed how yoga can be part of a programme to counter bone loss, and revealed the yoga poses that are unsafe once you have been diagnosed with osteoporosis. But if you are in the fortunate position of not having either osteoporosis or its precursor osteopenia, this is the blog for you. This blog about preventing osteoporosis looks at the factors that contribute to bone loss, and at some of the yoga poses that could help strengthen muscles and bones.

Yoga for Osteoporosis: can yoga help reverse bone loss?

When I mention to my yoga students that a pose is good against osteoporosis, I often get a blank stare. We are usually not aware of this “silent disease” that can put us at a high risk of breaking bones and becoming incapacitated. Nevertheless, this progressive loss of mineral density in bones is very real. Almost 1/3 of women have a hip fracture before they are 80 years old. A quarter of hip fractures after 50 lead to death within the year, not because of the fracture itself, but because of the resulting immobility, painful nights, increased risk for infection, change of lifestyle, depression etc. Although osteoporosis is less prevalent in men, they are not excluded and often less timely diagnosed. Once diagnosed with osteoporosis, or its precursor osteopenia, it is possible to counteract further bone weakening, but preventing this difficult condition is much easier than treating it. The good news is that practising yoga is one of the best ways to prevent and manage osteoporosis. This blog will delve into the ways yoga can help reverse bone loss, while next blog will look more at prevention.

Eight ways to stretch at your desk when you WFH

eight ways to stretch at your desk when you WFH

Unless you are an essential worker and on your feet all day, you are likely to spend way too many hours at home sitting during this pandemic. If you work from home, it may not always be practical to get up for a walk, but even a 5-minute stretch of the legs can do wonders for your physical and mental well-being. Apart from getting away from your desk, try these eight ways to stretch at your desk when you WFH. On a Zoom call with colleagues? Why not take a break all together to try the desk stretches that are described below? Doing these eight ways to stretch at your desk when you WFH regularly will increase the blood supply to the brain, reduce fatigue, prevent aches and pains and increase work efficiency. Let’s dive right in!

Feel-good yoga to keep you going

I don’t know about your situation, but here in London we are in the third lockdown with a frightening number of Covid-19 infections every day. We are in the grip of weariness, dread, overwhelm, sometimes loneliness. Whatever your situation, yoga can keep you moving and breathing to get through this. The focus on movement and breath helps us connect with what is here right now and what is enjoyable. In the sequence below, the feel-good yoga to keep you going is also designed to soothe mild lower back pain.

Time for an uplifting yoga sequence

How about starting the day or taking a midmorning break with an uplifting yoga sequence? Moving in this purposeful way improves the blood circulation, deepens our breathing and moves our all-too-sedentary bones. Not only is the yoga sequence uplifting, it may also help prevent back pain from too much sitting, and it is gentle enough if you already have mild lower back pain.