Hi and welcome back to another class with me.
My name is Gabriella and for today we have a short lower back yoga class.
This is for if you're in maybe the service industry,
You work at an office,
Whatever it may be,
This is perfect for you.
We can go on and get started lying down.
Taking a moment to fall in with our breath and slow down.
If you're someone who experiences chronic lower back pain,
It might be linked to your emotions such as anxiety,
Stress worry discouragement so let's take a breath here to let all of that go Let it be released.
Free yourself from those emotions.
And tune in to this moment with your breath.
Your mind,
And your body.
You Take a few final deep breaths here.
And then when you're ready,
Bring your soles of the feet onto the ground.
We're going to start deep breathing into the lower belly,
Connecting that with the tilt of the hip.
So as you inhale,
Feel your belly rise and expand.
And on your exhale pull your belly button down towards your spine.
Feel the rotation of your hip,
Creating space between your back and the mat.
On your inhales.
And on the exhale,
Feel that lower back and mat connection.
Begin to find your center and rock the knees side to side.
You Continue breathing deep into your lower belly here to release any of that built up stress or tension living in your hips.
Now when you're ready,
Hold both knees into the chest and slowly rock side to side.
This is a great massage for your lower back.
You can make circles,
Just rock side to side,
Whatever feels good for you right now.
Continue to move with the breath.
And then when you're ready,
Rock yourself over to one side and use your arm to press your weight all the way up to a seated position.
We're going to keep our left leg tucked in and send our right leg out long on an angle.
Send your right arm across to your left knee and then your left hand overhead for a nice stretch for your lower back.
Breathing deep into your side body.
Feeling the expansion.
Keep letting it go.
And when you feel ready,
We're going to change up the angle here for a different kind of stretch.
So making sure that the chest is more squared off to your right knee.
And we're also removing the right hand away from your knee and bringing it down to your right ankle.
Letting the tension flow out with your exhales and finding relaxation with your inhales.
Begin to walk your hands up your leg,
And then we're gently going to switch sides.
So moving slowly and intentionally with every step of the way.
So you can just reach that left hand over to your right knee and your right arm overhead towards your left ankle.
Let's find our different variation of this stretch now.
By squaring off your chest more so towards your knee.
And removing your left arm from your right knee.
And maybe take note of what comes up here when you're slowing your pace down,
Breathing with your body.
A lot of times the stuck emotions can make their way back up.
And that's okay.
Just be there for yourself.
When you're ready,
Walk your hands back up,
And this time send both of your legs out wide.
I'm just going to start swaying side to side.
Find a nice rotation of the spine.
So just sitting up tall,
Bringing opposite arm to opposite knee.
Send both arms out long in front and imagine someone pulling your arms closer towards them.
When you feel that you're at your capacity of the stretch,
Just drop your arms down to the ground.
Sending all of your awareness your focus and your attention into your lower back noticing where that may extend to maybe you feel it dropping down into your hips or maybe flowing up into your upper back Just sit in observation with your body.
Bring your awareness to the earth beneath your fingertips.
And then begin to walk your hands back up.
Bend your knees,
Bring the soles of the feet onto the ground a little bit wider than hip width apart.
And then drop back down in the same motion as the last pose.
If you want a little more connection,
You can bring your hands onto your feet.
Allow your breath to be natural here.
If you feel yourself holding onto it,
This is just your gentle reminder to exhale,
To flow,
And let go.
Begin to rise through the spine,
Allowing the crown of the head to be last to rise.
We're going to come to a seated position.
Lifting our arms above head on the inhale.
Finding our length.
And on the exhale,
Twisting over to the right.
Finding that deep lower belly breath.
Keep letting your exhales be released.
When working with our back and our spine,
We want to be extra gentle.
So make your way back to center.
As slowly as possible.
Inhale reach your arms towards the sky and exhale fist over to the left Notice here in this space how you can be a bit more gentle with yourself.
Maybe find a little more compassion for your body.
For all that it does for you.
Your mind.
Maybe how much it raises.
Enjoy this time of stillness.
Begin to crawl your way back up.
We're going to make our way onto all fours and then drop the hips down.
Pressing into the palms of the hands and then maybe rocking side to side.
So a little up dog.
With the rotation of the hip.
You I invite you now to play around with your breath.
Feeling the flow deep in your lower belly.
And feeling that forced exhale,
Sticking your tongue out for lion's breath.
This is perfect for releasing letting go of that internal fire.
We gently want to crawl our way into a child's pose.
This is where we're going to have our Shavasana.
Our final pose of the class.
So make yourself comfortable.
Maybe your knees are together.
Maybe they're mat width apart and toes together.
Find comfort with your arms.
And allow your forehead to naturally sink into the ground beneath you.
Use this time to cherish the stillness.
Be one with your breath.
Be one with your body.
And be a safe space for your mind.
If you are ready to end this practice here,
Grow conscious of your breath.
Slowly begin to wake up your body.
If you wish to continue in meditation.
I invite you to rest in this pose for as long as it feels best for you.
I want to say thank you for joining me for another class.
And send this to anyone who might need a little lower back love.
Namaste.
