by Youngbear Roth

Created on: August 20, 2010

A 'vinyasa' flow or sequence is a series of movements timed to the rhythmic flow of your breathing. In Yoga, the connection between the mind and the body has always been found through following ones breath – this is basic Hatha Yoga, nothing new. However, the term 'vinyasa' has, in the last ten years, made its way West, and the word is new in our culture.

A Back Vinyasa can be practiced in the static Yoga pose fashion, or it may be practiced in the dynamic repetitive movement fashion – timed to ones breathing – as a therapeutic movement for long-term clinical depression.

The connection between a dynamic Back Vinyasa and long-term clinical depression lies in the 'vinyasa' movement which uses and exercises the Cerebellar and Limbic systems. The Cerebellar is the seat of your motor nerve activity, and the Limbic is the seat of your emotions. Often, those who suffer from long-term clinical depression lose their motor nerve activity, especially the ability to walk. In this way, a dynamic Yoga movement, rather than a static pose, can be an effective element in ones treatment of depression.

In this case, because we are using the Back Vinyasa, we will also be exercising the entire spine with the lion's share of the focus on the L – Section (Lumbar).

You may choose to practice this Back Vinyasa as a static hold, or as a dynamic movement. If you practice it as a movement you will want to establish an easy, deep, natural breathing pattern and time your movements to that pattern. Over many sessions, you will want to gradually, comfortably slow down your breathing. This will increase your available oxygen and create a calm mental and emotional state.

You will require a Yoga mat and a Yoga chair.  A Yoga chair is a folding chair with the supporting back slat removed but the frame remains.

Lay out your mat and open your chair on top of it. You will require plenty of space in front of and in back of the chair.

1)Center your torso over the chair seat with your head free, eyes on the ground directly below you, your torso supported by the chair seat, and your arms and hands stacked under your shoulders and your knees supporting you from behind. Because you are using the chair more like a stool, and we are all built a little differently, it is up to you to decide which end of the chair becomes your back and which becomes your front.

2)The thinking that accomplishes the movement or pose is "diagonal;" Lift the left hand and the right knee. Stretch the right leg parallel to the ground and behind you.

Tip: When stretching the leg, if you can't get it straight in its alignment with the rest of your body, then move it "sideways in" rather than "sideways out." This will avoid possible hip pain later. Do not force the leg higher than parallel with the ground.

Do not lift the head as this tenses the neck. Keep your eyes to the ground directly below you.

3)Remember to breathe. Check your hand that is on the mat and make certain the fingers enjoy an easy spread that takes the weight off the Carpal tunnel and evenly distributes it across the palm and fingers.

Here you will either hold the pose for ten breathes and then practice on the other side, or you will move according to your breath to the other side. If you are practicing in the dynamic style, I suggest you practice between five and ten movements on each side.

As always, discuss this exercise or pose with your physician and Yoga professional before beginning.  This is a valuable exercise and if you can do it, you should do it. This can be done daily.

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