Yoga for Healthy Lower Backs
A 12 WEEK COURSE – requires pre-booking (this course is not available to drop in to individual classes). Invest in a three month course to gain a healthier back for life!
The first YHLB 12 week course in Rugby ran from September – December 2016 at Overslade Community Centre. As the first yoga teacher in Rugby qualified to teach YHLB I have now taught four courses. Please see the feedback on my REVIEWS page of this site and also my GOOGLE REVIEWS. I’m pleased to see the consistent, positive effects for the participants, which typically include: reduced pain and better movement, a more resilient outlook, an understanding that good posture and biomechanics play a significant part in preventing future painful back episodes. Some participants have had dramatic postural improvements and all now have the knowledge and experience to maintain a healthier back for life.
The next course will run from 8 January – 26 March 2018 from 11.15am – 12.30pm on Mondays. Due to Easter this course will be condensed into 11 weeks and the price has been reduced from £200 to £185.
Venue: Overslade Community Centre, off Bilton Road, Rugby CV22 6AY
Course fee is £185, £30 of which is for course materials. Payment breakdown: Deposit of £95 is due prior to course start. The balance of £90 can be paid with one or two further payments.
Please be aware there are no refunds for missed classes. It is my intention to spread the word sufficiently to hold successive YHLB courses and to allow for up to 3 missed classes per participant to be made up on a future course (space permitting – please check first), thereby extending your learning. Past participants also have the option of re-taking the course at half price (space permitting).
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These YHLB courses will proceed with a minimum of 4 participants and a maximum of 12.
Yoga for Healthy Lower Backs (YHLB) is a specialised, evidenced-based, 12 week course designed to give those with chronic or recurring low back pain a toolkit to improve and maintain a healthy back for life. This yoga is based on a successful large scale clinical trial, funded by Arthritis UK in conjunction with The University of York. It is gentle, effective, enjoyable, beginner-friendly, with small group classes (3-12 people maximum) and individualised support. It teaches and motivates health and well-being self-management. It was recently endorsed by the NICE guidelines. The positive results showing it to be safe and effective were published in the Annals of Internal Medicine (‘Yoga for Chronic Low Back Pain: A Randomized Trial’ H. Tilbrook, 2011). The Cost Evaluation in the Journal Spine (LH Chuang, 2012) showed it to be cost-effective for the NHS, society and the workplace. A social enterprise has been set up to allow more people to benefit from the same yoga programme used in this randomised controlled trial.
Who is the course for? The course is aimed at people who are experiencing low back pain (that’s 80% of us at some point in our lives!), whether it is chronic or episodic, but not at those currently in acute pain. It is best to wait until after the acute phase of your pain has passed when movement becomes more possible and you can then do the course. If you have a diagnosed spinal pathology the course may still be suitable for you – if you are unsure please speak to me and/or seek advice from your GP. The course is suitable for adults of any age, but is not suitable during pregnancy. You do need to be able to get up and down from the floor to do the course (even if you need the help of a chair to do so). If you are unsure, please show your GP a YHLB leaflet or the YHLB website to ask if it the right time for you to do the course. YHLB teachers hold waiting lists for the next available course, or you can do a postcode search on the YHLB website to find your nearest trained teacher.
In part one of the course (usually weeks 1-5 or 6 depending on class dates) you will learn a menu of pain relieving poses for ‘what to do if you get a sign of a painful back episode’ to help you gain some immediate relief. You will learn how joints need movement to function optimally. You will learn CORE A and CORE B sequences of postures. These will combine to form COMPLETE CORE at the end of the part one of the course and your home practice between the classes will help you gain the strength needed for the more advanced stretches in part two of the course.
In part two (usually weeks 6 or 7-12) you will move on to PROGRESSIVE A and PROGRESSIVE B sequences which will combine to form the COMPLETE PROGRESSIVE sequence of postures. Regular use of the relaxation CD at home will help you to de-condition your mind from ruminating on the pain. This will relieve you of the additional physical tension and resulting increased pain caused by the worry, which we all do when suffering ongoing pain: (“How badly have I hurt my back?, How long will the pain go on? Will I ever be able to resume my usual activities?” etc.). Regular use of the relaxation CD breaks this cycle.
This course includes quality materials in the form of a printed manual with lots of colour photos and both long and short descriptions of the postures, a relaxation CD with four tracks and photocopies to support your home practice more easily. The course shows how to adapt different poses with a variety of props (such as yoga blocks, straps, bolsters and cushions) to increase your comfort. This course is an investment. In return for that investment the next time you get a sign of a painful back episode (which will decrease in frequency if you are practicing your YHLB yoga regularly) you will know what to do straight away: which poses will give you some immediate pain relief, you will understand the phases of pain and that your pain will go again and how to tailor your yoga to suit your needs. You will have a toolkit for a healthier back for life. Following the YHLB course, when your back is in a ‘good phase’ then practising your YHLB yoga for two half hour sessions per week (for the rest of your life!) will help keep your back strong so that you can enjoy life!
Further details about the clinical trial and this particular yoga course can be found on the www.yogaforbacks.co.uk website. Click here to watch a 4 minute video about this yoga. Register your interest early to avoid disappointment. These courses will proceed with a minimum of 4 participants and a maximum of 12. Contact Me now.
This course consists of 12 x 75 minute classes comprising easy foundational yoga poses. Props such as a yoga block, blanket or belt are used to aid effectiveness and ensure absolute comfort. The full course fees include a manual, a relaxation CD and photocopies of class plans to support your home practice. Exact course dates can be found on the timetable page of my website.
Upcoming course dates:
8 January – 26 March 2018, 11 week course (one week shorter due to Easter holidays) £185
16 April – 9 July 2018, 12 week course £200
Additionally there are few TASTER or REFRESHER CLASSES, booking essential £10/class:
18 December 2017 = TASTER CLASS – an opportunity to sample this yoga before committing to the course
11 December 2017 and 16 July 2018 = REFRESHER CLASSES – an opportunity for past YHLB participants to refresh their learning
If you have access to a printer, please kindly print and complete these forms and bring them to your first class. If you do not have access to a printer you can complete them at class, but please expect to stay a bit after the class to do so. Let’s please have a brief preliminary chat prior to the course start to ensure the course is suitable for you.