Natural Back Pain Relief Classes – Improve Your Posture
WHERE SHOULD I START?
Introductory Workshops
You can get started right away by coming to an INTRODUCTORY WORKSHOP: “The 3 Myths Causing Your Back Pain.” In this workshop, you’ll learn why people in industrialized countries have so much back pain, and see an intriguing slide show that will show you the difference between healthy, pain-free posture and unhealthy, painful posture. You’ll learn how to sit comfortably and get individual suggestions to maximize your comfort.
Sign up for the next available workshop HERE.
Back Pain Relief Classes
If you’re ready now for more in-depth learning, the “Balance Your Body” Foundations Course will give you that. For information on this in-person course, which teaches you how to do all your basic daily movements in a pain-free way, see below. Also, scroll down for information on Private Lessons and Workshops.
Yoga for a Healthy Back Classes
If you love yoga, or want to try it for the first time, these gentle classes will help you learn healthy alignment of your spine and other joints, so you can do yoga without hurting yourself. Visit the Class Schedule for details.
Live Out of the Area?
Check out my home study course, “Good Posture is Bad for Your Back”. You’ll get a workbook and audio CDs to help you learn pain-free posture on your own. Find out more about “Good Posture is Bad for Your Back” here .
-Yasmina Hadri
Interested in Learning More?
Below are descriptions of workshops offered periodically at Sonoma Body Balance. To see the schedule of classes & workshops, visit the Classes page.
Balance Your Body Foundations Review workshop
This is your chance to review the basics you learned in the Foundations Series. Topics covered will be by request from students, and may include: sitting back, sitting forward, standing, bending, lifting, walking, reshaping the feet, lying on the side, lying on the back, driving, and shoulder placement. Come and refresh your knowledge of Balance, get feedback on your practice and refine your alignment. As we get more Balanced, we get more comfortable. For graduates of the Balance Your Body program only.
FIELD TRIP! Furniture for a Pain-Free Back
Are you miserable in your office chair? Does your couch give you back pain every time you sit on it? Are you confused about how to choose a chair that is good for your back? In this workshop we will go to one or more stores which sell chairs and learn how to select a chair that we can easily sit in comfortably, in Balance! We can look at office chairs, dining room or living room chairs, depending on the interest of those attending. We will also review sitting in Balance – both sitting back and sitting forward with a wedge, if needed. It is helpful if you have attended at least one class with Dana before taking this workshop.
Pain-Free Sitting Meditation
Do you spend most of your time on the cushion meditating on your back pain? Would you like to learn how to sit comfortably so that your body doesn’t interfere with your meditation? Come learn healthy Balanced alignment so you can sit pain-free and feel more relaxed and focused. We’ll go over sitting in chairs and on the floor and do yoga stretches that are good warmups for sitting meditation.
Pain-Free Walking & Stairs
Learn how to walk in Balanced alignment, without back pain. When you align yourself with gravity, your walking becomes more efficient and easier. Get tips and practice walking up and down stairs, including with grocery bags, while keeping your back, knees and shoulders safe.
Reshape Your Feet
Our feet b
ear all of our body weight and it’s easy to forget about them, until they hurt! Poor foot alignment can lead to problems in the ankles, knees, hips, and more. In this workshop we will go over Balanced alignment of the feet. We’ll do stretches to remobilize the feet and ankles, exercises to tone the arches, and also some self-massage to stimulate and relax the feet. Get help for bunions, collapsed arches and foot pain. Give your feet some much-needed attention and pampering and they will thank you!
Straighten Your Upper Spine
Are you worried about your upper back getting excessively rounded? Have you lost height over the years? Learn basic Balanced/Spineful alignment in sitting and standing to eliminate the cause of rounded upper backs. We’ll use foam rollers and other tools to help remobilize and elongate the spine. We’ll also do stretches and strengtheners for the chest and shoulders, all with the goal of helping you get straighter, so you can look and feel better!
Bring a roller if you have one. It is helpful if you have attended at least one class with Dana before taking this workshop.
Tone Your Abs without Hurting Your Back
You’ve all heard how having a “strong core” can help keep your back healthy. Yet many conventional abdominal strengtheners can be dangerous for the spine. How can you strengthen your core and still keep your back safe? Come learn why some exercises are dangerous and which ones you can do safely. These safe abdominal strengtheners also help lengthen your spine!
Using Foam Rollers for Self-Massage and Lengthening Your Spine
Learn to use a foam roller to massage sore and tight muscles on your own. There are many ways to use foam rollers for self-massage, and just a few minutes a day can bring relaxation and ease to those tight places. You can also use these rollers to help remobilize your spine, elongating your upper spine as it becomes more flexible. This is a wonderful accompaniment to healthy postural alignment! Bring your own roller or let us know if you don’t have one. It is helpful if you have attended at least one class with Dana before taking this workshop.
Yoga for the Neck & Shoulders
Learn how to align your neck and shoulders to relieve pain and get more comfortable. Most people in the US have misaligned posture, which causes the head and shoulders to move forward. The farther the head moves forward, the more stress there is on the neck muscles. Then gravity takes its toll as people age, increasing the forward position of the head, tension and pain. You will learn:
- stretches to help open the chest
- exercises to tone the upper back muscles
- how to move your neck safely
- ways to relieve tension in your neck and shoulders
- healthy alignment so you can feel better and look better too!
Note: This is not a regular yoga asana class.
Yoga for the Neck & Shoulders – Strength & Stability
This workshop covers newer material focusing on how to prevent shoulder injuries like rotator cuff tears, bursitis, and tendonitis. You’ll learn how to strengthen muscles that will provide stability for your shoulder girdle, both in daily life and in yoga.
Note: This is not a regular yoga asana class.
Yoga for Osteoporosis
- Are you worried about the strength of your bones?
- Have you had a fracture due to falling?
Recent research has shown promising results in using Iyengar style yoga for osteoporosis and osteopenia. Come learn how to do yoga to address bone strength and fall prevention so you can stay healthy and strong. All levels welcome.
Yoga for Osteoporosis Introductory Workshop
This workshop will give you an introduction to using yoga to prevent, stabilize or reverse Osteoporosis and Osteopenia. You’ll learn what type of yoga will stimulate bone growth and what risky moves to avoid. This workshop serves as an introduction to the ongoing Yoga for Osteoporosis class series.
Yoga for Scoliosis
In this workshop you will learn the 4 major curves that occur in scoliosis and how to work with your curves to elongate them and reduce pain and stiffness. Yoga poses can be adapted to lengthen and derotate the spine. You will receive suggestions for how you can tailor your yoga practice to your particular curvature.
Want to Take One of These Workshops?
If you are interested in one of these workshops and want to request one in your area (OR ONLINE), call (707) 278-8718 or e-mail via the Contact Form here.
