Yoga With Grit- Happy Back

Take a few minutes for a happier back. Gentle yoga movements mobilize the spine, release tension and bring movement to the lower back. Ideal after prolonged sitting, in the morning after waking up, in the evening, or as a short movement break anytime during the day.

Transcript

Welcome to your yoga sequence for a happy back. This is for you if you feel tightness or stiffness, Tension in your lower back. You can do all the following movements right in the morning after waking up in the bed, But also in between during the day. After a long time sitting on the desk or in the car. On the mat. So find your position now. Going to start lying on the back. Both knees are bent and your feet are about mat wide open. And you also open your arms to the side, Palms facing up or down. Take a breath in here. And then with your exhale, You bring both knees over to the right. So don't change the position of the feet, Keep the legs wide open. While you reach your top knee further away and diagonal down, Think of lengthening. And with your inhale, Come back to the center. Exhale, Moving both knees over to the other side. Lengthening through your top knee diagonal down. Inhaling back to the center. A few more times, Right and left. Creating space here in your hip and your lower back. And then come back to the center. Bring both feet Together. And your right knee to the chest, Holding your right knee. With both hands while you're stretching your left leg on the ground. Flex your left foot. And think of lengthening your left leg like somebody is pulling your left leg down. Right knee moves to the center of your chest. Take a breath in. Stretch your arms and move your knee into your hand. On the exhale, Bend your elbows, Knee moves to the center of the chest. Stretch your left leg. Inhale and stretch your arms. And exhale, Knee to the chest. And then stay with your knee towards the chest while you open your arms to the side, Palms facing up or down. Then open your knee out to the side. And swing your leg across over to the other side. Lifting your hip off the ground. So shoulders can stay down, Shoulder blades stay down. You're moving your leg and your hip from side to side. One more time, Open your knee to the side, Swing it across. And then come back to the center, Place your right foot down, Left knee comes to the chest, Holding with both hands. Your left knee to the chest while you stretch your right leg down to the ground. Think of lengthening your right leg all the way down. On the inhale, Soften a little bit the tension. Move your knee towards your hands. Your arms can stretch. On the exhale, Bend your elbows, Knees to the center of the chest, Stretch your right leg down and lengthen. Inhale, Stretch your arms. And exhale, Knee to the centre of the chest. And open your arms to the side, Keep the left knee bent. Open your left knee out to the side and then swing it across and over to the right. From side to side, Shoulders, Shoulder blades stay down. Your hip is lifting up for the twist. And swinging out. And one more time. And then use the swinging across to push yourself up from the side. Come into this Z position here sitting. The straight back while you're lifting your right arm and bring your hand behind your head. Left fingertips walking along the side. On the ground, Reaching your elbow up, Up, Up to the ceiling. With the exhale, Round your spine, Twist your elbow down, Upper back is twisting. Neighbour most of the spy. On the inhale, You lift your elbow up, Lift your eyes up. On the exhale, Twist. Eyes and elbow down. Lifting up one more time. Lift your arm. Come back to the center. And then come lying on the side, You bend your lower arm, Your elbow, So you're lying flat. On your right arm, Bending both knees. Make sure that your heels, Your hip and your shoulder are in one line. While you stretch your left arm forward. Reach your left arm up, Take a breath in. On the exhale, Allow your head to roll into the right hand. You open and reach your left arm further diagonal away. Open your chest to the ceiling. Take a breath in here. And exhale, Big circle all the way back. Inhale, Lengthen and open. Keep reaching the arm diagonal away. Look to your left hand. Keep your knees together. Take a breath in. And then. . . Circle all the way back. One more time, Reach and lift the arm. Reach and reach and open, Exhale. Breathe in and stay. And exhale, Come all the way back down. Then stretch now your top leg. Lower leg is bent. And reach your left leg all the way up. Think of lengthening your waist as lifting off the ground. And stretch also your lower arms. Think of reaching your leg away and then release the tension. Hip is moving back. Exhale and reach, Hip is lengthening, Leg is lengthening. Inhale, Release. Soften. Exhale and stretch. And then lower down the legs. Push yourself up from the side. And swing both legs over to the other side. Coming into this Z position. Lifting your left arm up. Elbow is reaching. Towards the ceiling, Your left hand touching the back of your head. Walk your fingertips on the ground to the side. Open wide here. Inhale. And exhale, Come in a twist, Navel to the spine, Look down, Elbow down. Inhale, Lengthen and open. Reach your elbow up to the ceiling, Look up. And exhale and twist navel to the spine, Look down. Inhale, Lift and open. And stretch your arm. And sliding down to the side, Come on your left side, Lying down, Bending both knees, Bend your lower arm. Heel, Hip and shoulders on one line. Stretch your right arm forward. Reach your right arm all the way up, Take a breath in. And exhale, Open and circle back. Keep reaching your right arm all the way back. Knees stay together. Take a breath in here. And exhale, Big circle all the way back. Inhale, Reach your arm lifting up. Exhale, Circle back, Lift your chest up to the ceiling, Follow with your hand, With your head. Inhale and stay. Exhale, Come all the way back. Inhale one more time. Exhale and whistle. Take a breath in. And exhale, Come all the way back. Stretch your lower arm. Stretch your top leg. Lower leg stays bent while you reach your right leg away. Lower waist is lifting off the ground, Hip is lengthening, Leg is lengthening. Release and soften. And then exhale and reach. That's one breath to soften. And one breath to reach and to lengthen. And then lower down this leg. And just roll yourself on your back again. You can bend both knees. Place your knees towards each other. Your hands on the side or on your body. And just realize how you feel. Thank you very much for joining me.