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Yoga for Healthy Lower Backs

Following problems with my Hips I started to suffer from Sciatica which completely debilitated me; I couldn't even get off the couch and struggled to drive more than a miles without having to get out for a while.


I'd been attending another course at the Yoga Sanctuary but was in no fit state to go to the classes. Sharada suggested the Yoga for Backs course. To start with, like the rest of the class, I struggled to even get on the floor without pain and  had to lie on a pillow for most of the initial classes. By the 5th class I was able to move about pretty freely and now I've completed the course I feel great. The exercises you're shown really help and you can carry on doing them at home once the course has finished.


Sharada was very sup[portive throughout and tailored exercises to meet the needs of individuals within the class if someone was having a particular problem.


Dave, April 2022


Having trapped my sciatic nerve between Christmas and New Year and having had to resort to taking tablets prescribed by the doctor, a friend recommended the Yoga for Healthy Lower Backs course at The Yoga Sanctuary. What a revelation! This 12 week course takes a gentle holistic approach to relieving lower back pain and strengthening your back. Even after the first couple of weeks there was a definite improvement. This course gives you the tool kit to keep your back healthy for life and I would definitely recommend this to anyone suffering from lower back pain.

Kirsteen Booy, April 2022
Having completed the 12 week "yoga for healthy lower backs" course at yoga sanctuary I'm sleeping more comfortable knowing more on how to align my spine when in bed, sitting, lifting/carrying shopping.  I'm in my 80s and have arthritic knees, I need to keep my mobility " use it or lose it"  this course has helped me in knowing how important it is to keep my feet and legs strong and improved  my walking, posture and well being taking the strain off my back, older citizens need to do this course as well as the younger generations.. Many Thanks to Sharada.

Anne Measures, April 2022
I've suffered with cervical spondylosis & sciatica plus many joint & muscle problems (repetitive strain & myalgia) over 2 decades & plantar fasciatus for the past few years plus shoulder problems, so, l didn't even know if l'd make it through the whole 12 week YHLB classes, but, l did... because the course helped to slowly build up my muscle strength - l can feel the strength in my sides which makes it so much easier to get up from the floor after relaxation. I also felt alot of tension release from my back & shoulders. By the time l'd learned & practised the core poses, l was able to lay on my back and feel which poses would help ease certain parts of my back to prevent my crippling pain & after going on a coach day trip the difference was obvious - l'd sat comfortably all day.
Sharada helped me to tweek all the poses, so each pose is the most beneficial for my needs - Sharada is Amazing.
It's been a fantastic class; the poses are lovely & l practise them whenever l can throughout the day to stretch my muscles 🕉

PAT MEASURES, April 2022

Review for backs: Having completed the course of the YHLB Yoga for healthy lower back classes I have gained more than physical strength and flexibility. Sharada has been a huge support to me and I so look forward to her classes.  I suffered with lower back pain for a number of years and after being taught by a true professional in Sharada I can now thankfully say I no longer suffer…. AMAZING


Margaret Lamb, April 2022


“Going to the 12-week back class was the best money spent.  Before going to it I could not walk without my crutches, and could not walk straight up at all.  I would now tell anyone it was the best thing you could go to, and after that I am going to the next class up from that class.”



I have just completed the 12 week yoga for backs session ( Monday 10th December 2018). It has given me an excellent set of exercises to cope with my back. In addition to that, using the relaxation strategies, I sleep so much better- I rarely have had a night over the last few years without having to get up and walk about as my legs or back are giving me pain, since the yoga classes I would say 5 out of 7 nights I sleep throughout the night, which is bliss. 



I have just completed the 12 week lower back programme & can honestly say my lower back has improved. I have not been diagnosed with anything specific which relates to my lower back, I put it down to the job I do as I am sitting for long periods of time. I have found it so useful having the resources ( book, CD & hand out sheets ) so I can study this at home and do the homework set. The book is really easy to follow and the poses are taught in class. The continuity of this prevents discomfort and pain which I have noticed massively. Thanks to Sharada, I can easily complete a session of lower back yoga at home when I finish work to prevent the pain from returning. It has given me more flexibility, strengthening of my muscles and reduction in tension as well as keeping stress levels at bay. Thank you.



After I began the back class I had to stop my pain medication for a health reason, but thanks to the back class I am able to cope without it. If I am having a bad pain day which occasionally happens I have tools to help me although generally my pain had much improved over the course. Sharada is always very helpful and approachable and the class has a friendly atmosphere. I would encourage anyone to try it.  



I attended the 12 week course of yoga for lower backs following several years of lower back pain and reconstruction surgery on my lumbar spine. I found the classes really useful, having never done yoga before, l wasn't really sure what to expect, but I enjoyed the atmosphere and pace of the classes. I have found that I have increased flexibility in my back and much less stiffness and and associated discomfort.




Having spent years putting off trying to find a solution to my lower back problems, the 12 week course at Yoga Sanctuary was a huge step forward.  The course has not only helped me to manage painful back episodes but to prevent them as well.  It gave me an insight into why my lower back might be giving me problems and showed me how to target the area specifically to increase strength.  I would thoroughly recommend the 12 week programme to anybody struggling with back pain.   JAMES  DORAN


I have just completed the 12 Week Healthy Lower Back Programme under the expert eye of Sharada at the Rotherham Yoga Sanctuary. After years of chronic lower back pain resulting in surgery and constant painkillers, I have eventually found something that works to take the pain away. When you have back pain you have to take things steady and build up the strength in the back, this course is very gentle but very effective. The course takes you through a series of movements especially designed to ease lower back pain. Sharada is truly caring and takes great interest in a person’s progress. After completing this Programme I am now able to move onto another alternative Adaptable Yoga Session...eventually onto a Regular Yoga Class. I can highly recommend………… LESLEY PARKIN

Healthy Lower Back Class. 

I have just taken part in the 12 week course for lower backs in Sept 2017 and I have to say it delivered results beyond my expectations. I had a slipped disc in the summer and was still suffering from back pain, sciatica and numbness in my leg. I was very sceptical having never done anything like Yoga before but I need not have worried. Sharada made me feel welcome and at ease. The first session was a little painful but each step of the way we were shown personal techniques or adjustments to the moves to cope with our own individual circumstance.  These skills are something that will stay with me for the rest of my life.      



Self Management 12-week Heathy Lower Back Course

“I have been practicing the core exercise sequence from the program over ( 2) 15 minute periods daily also trying to incorporate some of the poses into my daily life. I have had only one flare up of sciatic pain since starting the course but that lasted days rather than weeks and I continued my yoga practice. I would strongly recommend this course for improving the lives of anyone with chronic back pain. AMANDA NORTH


I enjoyed the 12 week lower back yoga course and have now come off my painkillers which were causing me a lot of side effects and one of them was hair loss!  Yoga is good for physical and mental well-being. My back, shoulder, and knee pain are all much better due to this practice  and with the book and CD, I can now do the exercises at home. Sharada is an excellent yoga teacher and very knowledgeable about the human body.



In September 2017 I joined the 12 week Healthy Lower back programme @ the Yoga sanctuary. I was having a lot of painkillers as well as other medication because I suffered with sciatica & chronic lower back problems. I also suffer with Multiple sclerosis but with the help of Sharada & the adaptation of some of the poses I felt the pain decrease. It has been really helpful learning how the back works & how building up strength by different poses it has helped me reduce some of my medication. This is one course I would definitely recommend it has helped me with my posture which has also helped in other areas of my body. 


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