20-Minute Yoga For Back Pain || Happy Lower Back

Discover the power of yoga for lower back pain relief and comfort. By practicing these simple yet effective yoga exercises, you can improve your flexibility, and find relief from lower back pain. Whether you're experiencing chronic pain or occasional discomfort, this track is perfect for anyone looking to harness the therapeutic benefits of yoga for a healthier and happier back.

Transcript

Namaste,

Peace and blessing to you.

Today's class is a beginner-friendly yoga sequence which is designed specifically for lumbar relief.

These movements help release tension,

Improve mobility,

Which is perfect for everyone who is looking to feel lighter and also more comfortable with their everyday movement.

So please grab a strap and meet me on the mat.

Lie down to your back please.

Extend your leg long out on one direction and extend your arms long out to the other,

Your palms facing one another or you can interlace your fingers and press them away from you.

Make sure that your shoulders are happy with your option.

Take a deep breath in,

Exhale length out through your arms and legs,

Pull your toes,

Inhale relax slightly,

Exhale length long,

Another deep inhale please,

Relax slightly and exhale length long over your arms and leg.

From here start rocking your hips and slide your arms down to your shoulder height with your palms facing toward the ceiling.

Focus on your breath.

You stop rocking your hips,

Now walk your feet toward your sitting bone,

Hip distance apart or wider.

Once again,

Feel your body and give what your body needs right in this moment.

And from here you are going to windshield wiper your legs.

Just keep your breath nice and deep.

And next time when your knees go to the right,

Just let them go there.

Focus on your left leg,

Point the left knee away from your trunk and toward the floor.

Go as far as it can go without feeling discomfort.

If you can do more,

You can lift your right leg and place it on the outsides of your left thigh and guide that left leg further down toward the floor.

Keep your left shoulder on the earth.

Take a deep breath in,

Exhale start softening your ribs,

Your trunk sink deep to the earth beneath you.

You can look up or look toward your left shoulder.

Two more breaths please.

Exhale fully.

Your jaw relax.

One more deep breath right here.

Inhale.

That left shoulder is on the floor.

Exhale,

Let the breath go and feel your body sink deeper.

Then inhale,

Bring your knees up center.

Look up if you look toward the left and do the same thing on the other side please.

Your job is no matter how far your right leg can go away from your trunk and toward the floor,

You want to make sure that you have to not go too far to the point that your right shoulder come off from the floor.

Two more deep breaths right here.

Relax your toes and your fingers and let the breath take you downward.

Another breath right here please.

Expand your trunks and exhale,

Soften and let go.

Then carefully bring your knees up center.

Look up toward the sky and this time bring your arms and your legs up toward the ceiling.

You keep your knees and your elbows soft and start shaking your wrists,

Shaking your ankles,

Even your calf muscles and your forearm muscles.

Then stop shaking.

Bring your knees together toward your chest.

Bring your arms down toward the floor,

Palms facing up once again and then circle your knees by inhale opening your knees apart.

Move them away and let them meet and then exhale bring them back toward your chest.

Repeat please.

Three more times right here.

One,

Two and three.

Change direction please.

And three more times right here as well.

One,

Two,

Three.

Your knees come back toward the chest.

We're gonna go to happy baby.

Your feet go toward the ceiling.

You open your knees wider than your trunk.

You are going to hold on the outside edge of your feet with your hand and you kick into your hand just slightly to feel that your legs muscles are engaged and then you rock your hip side to side.

Now if you cannot hold your feet please know that you can grab a strap.

Make your arms longer.

Straps will go to the ball of your feet and you do everything else the same.

You want your shoulder to remain on the floor so you don't tense up your neck and your shoulder while you're opening your hips here.

Then stop rocking the hips.

Left foot on the floor,

Right ankle above your left knee.

Get your left leg off on the floor and interlace your fingers behind your left thighs or maybe in front of the shin.

That right elbow is going to go into your right thigh.

You can help to guide that right thigh moving away from your trunk while you're moving your left knee toward your chest.

A couple more breaths right here.

Inhale deeply.

Exhale.

See if your left knee can come closer and your right knee can go to the right side.

One more breath.

Exhale.

Challenge your muscles mindfully.

How about we do one more breath right here.

Take a deep breath in.

Exhale.

Pull your left knee closer.

Keep your right knee moving away from your trunk.

Then you let go and you switch to the other side.

Thread your hands between the hole of your two legs.

Interlace your fingers behind your right thigh or in front of the shin.

You take a deep in.

Exhale.

Bring your right knee closer.

Keep your left knee moving away from your trunk.

You spread your toes slightly.

Two more breaths.

And please know that if you cannot hold your right leg comfortably or your shoulders come off from the floor,

Once again use a strap and make your arms longer.

Last breath here.

Release.

Arms and legs go up toward the sky one more time and you share your wrists and your ankles.

Then bring your knees together toward your chest.

Open your arms out like wing palm facing up.

Use the exhale to drop your knees side to side.

Inhale.

Bring your knees up center.

Exhale.

Drop your knees to the other side.

Your sitting bone should also extend away from your trunk.

The opposite shoulder should remain on the floor.

Inhale.

Bring your knees up center.

Now next time when your knees go to the right,

Let them go all the way until they're on the floor.

You can have your right hand bring your left leg closer to your right leg or you don't have to.

Once again,

Make sure that your left shoulders remain on the floor and take a deep breath in.

Expand your trunk.

Exhale.

Relax your torso,

Your shoulder,

Your hips down to the earth beneath you.

Three more breaths please.

Inhale deeply.

Three.

One.

Last two breaths.

Three.

Bring your knees up center.

Exhale.

Drop both of your knees to the other side.

Lengthen your tailbone away from your trunk.

Right shoulder is on the floor.

You feel your back arches at first.

When the exhale comes,

Soften your ribs.

Look up or look toward your right shoulder with your eyes gauging inward.

Three more deep breaths right here please.

Wherever your knees are,

Turn toward that direction.

Bring yourself up and away from the floor and find a wide leg seated position.

Go into your inner thigh and rolling your inner thigh in back and out.

Both of them.

Your knees and your toe point up toward the ceiling.

Inhale,

Lift your chest up toward the sky.

Shoulder blades together onto your back.

Exhale,

Walk your torso forward and toward the floor.

When you inhale,

You stop moving.

Feel your body expand.

Exhale,

Bring your torso closer toward the floor.

Pasarita Padottanasana.

Two more breaths.

Inhale deeply.

Spice,

Lengthen,

Exhale.

Get your chest forward and toward the earth.

Go as far forward and toward the floor the best you can.

And last breath right here.

Exhale,

Work with your breath.

Then inhale,

Move up and away from the floor.

From here we are going to go into a seated forward fold or Paschimottanasana.

You kind of move away from your hips slightly.

Go on the insides of your knees and bring your legs up.

Extend them in front of you.

You may have to use a strap.

You may not.

Just have it handy.

Your hands are back behind you.

Relax your legs and just shake.

Shake your legs or you windshield wiper your legs.

And then stop.

Then sit nice and tall.

Lean onto your one hip.

Lift the other hip.

Roll your inner thighs in,

Back and out.

Then repeat on the other side.

You do this so your sitting bone is really connected to the earth.

Knees point straight up.

Toe point straight up.

Hand back behind you.

Take a deep breath in.

Lift your chest up toward the sky.

Neck is long.

Ribs are together.

And then exhale,

Move your trunk forward and to the floor.

You have three more breaths here.

See if the strap is a better help for you.

Three,

Two,

One.

You want to go forward with an elongation back.

Two.

Last one here.

You can have your hands on your feet if you come close to that.

And then exhale,

Go forward and to the floor.

Then inhale,

Come up and away from that.

Now keep your left leg straight.

Cross your right leg over.

Hug your right knee with your left hand and have your right hand back behind you.

Take a deep breath in.

Exhale,

Twist to the right.

Use your right hand to help you to turn right.

Use your left hand to help that right leg to stay forward.

If you feel like hugging the knee,

It doesn't help.

Maybe bring your left elbow outside of your right knee to see if that helps.

Three more breaths right here.

Exhale,

You twist.

Neck is long.

Belly doesn't come with the chest.

Last two breaths right here.

One more breath.

Inhale,

Untwist.

Now go back to Paschimottanasana.

Once again,

Sitting bones on the floor,

Spine nice and lengthened.

Maybe use a strap and help yourself with that.

You want to stretch your hamstring without hurting your lower back,

Okay?

So make the strap as long as you have to,

To help your spine to elongate,

Always.

Inhale once again.

And exhale,

Send your chest forward and to the floor.

If you feel like,

Three more breaths right here,

You can inch a little bit more forward and toward the earth.

Please shorten the strap.

Last two breaths.

Keep shortening your strap until maybe you can find your feet with your own hands.

Another breath right here.

Take a deep breath in.

Feel your body expand and exhale.

Maybe you can go forward a little bit more and down more toward the earth.

Your neck is relaxed.

Then inhale,

Come up and away from the floor.

This time,

Your right leg extends and your left cross over.

Your left hand goes back behind you.

Come high on your fingertips with the elbow bent.

Right hand,

Hug the knee or elbow outside of the left knee,

Okay?

Take a deep breath in.

Don't move yet.

And then exhale,

You twist.

Your chest goes left,

Your neck goes with your chest,

Your belly resisting them.

Three more breaths.

Three.

Each exhale,

You use that as an opportunity.

Inhale and twist to see if you can ask more from the post.

And then from here,

You're just going to sit cross-legged.

Maybe put a block underneath your sitting bone.

So you come off from the floor a little bit more on your hips.

So your knee maybe can be more open and on the earth.

Bring your left hand on into the front of your heart.

Your right hand onto your belly and your eyes close.

Deep breath in and out through your nose.

You observe this moment.

Be aware of your body.

How do you feel right now?

One more deep breath right here with your hands come together and your thumbs go to your third eyes.

Next exhale,

Come and let it go completely.

And you just bow gently down toward yourself.

Thank you for your practice.

Namaste.