Yoga For Lower Back, Hip, And Pelvic Pain | Lesson 3

Relax and unwind with this guided yoga practice designed to ease tension and promote calm. We'll move through Seated Forward Fold, Reclined Pigeon, and Reclined Spinal Twist to support flexibility, relaxation, and a sense of grounding. Familiarity with these poses is helpful, but modifications are offered to meet you where you are. Take a deep breath, and let's begin your journey to ease and balance.

Transcript

Hello,

Hello,

Hello,

Welcome.

This is ZenX Yoga,

And I am Vivian Wolfe.

I'm a yoga therapist who works with women in Generation X as we move through midlife,

Including the stages of menopause,

Perimenopause,

Menopause,

And postmenopause.

I use the tools of yoga and Ayurveda to help us step up to the challenges that this time of life can bring to us and just feel better in the body,

In the mind,

And even in the heart.

I am doing a series called the 48 Lessons of Midlife or of Menopause using Ayurveda and yoga.

And right now we're talking about ways to manage pain and improve our physical comfort.

Today I wanted to show you a very short sequence to help with low back pain,

With hip pain,

With pelvic pain that you can do while laying on your bed.

You can do it watching TV if you want,

Maybe on your couch if you've got enough room.

It's going to be very simple.

I'm going to go on my yoga mat here.

And you might like having a couple of props with you.

For me,

For some of these,

I like to have either a bolster or a block just for some support.

Use whatever you have already.

Use couch cushions,

Use some folded up blankets,

Some pillows off of your bed,

Whatever works.

Whatever works.

And if you enjoy this sequence,

Then be sure to subscribe to this channel.

I'll come in every week with a new lesson to help you manage and thrive through midlife.

So with that in mind,

Let's get on the mat,

Right?

So we're going to start in a seated position,

And you are welcome to sit up on something if that feels good.

Now I'm going to use this folded blanket today.

I'm going to turn to the side just so you can kind of see everything that's going on.

I like to come right to the edge of this support here,

The legs out in front of you.

And just pause here for a moment.

Hands can go wherever they feel good.

Soften your gaze or close your eyes.

Just take a few breaths here.

Just noticing whatever is present without needing to fix or change anything.

So notice any places in your body that feel warm or cool.

Noticing any places that feel tense or tight.

Noticing any tingling or vibration.

And then just notice your breath.

Just observing if it feels shallow or deep,

Fast or slow,

Even or uneven.

When you feel ready,

Just start to creep the hands forward,

Hinging at your hips as you fold over your legs.

There's lots of options here.

So flexing the toes back might feel nice.

You want to make sure that you're not hyperextending your knees.

So maybe it feels nice to put a rolled up blanket or a pillow underneath the knees here.

Also notice if you're rounding a lot in the back and see if you can lengthen through the spine and use the hips more here.

Lastly,

You can use a strap around your toes if you want to take this a little bit deeper.

It's not necessary though.

Just stay here for a few more breaths.

Maybe the chin comes to the chest.

Breathing into the space that you are creating in the back of the body.

And with your next inhale,

Just lift the heart a little bit.

Get some length in the spine.

As you exhale,

See if you can fold just a little deeper.

Let's do that two more times.

Inhale,

Lengthen.

Maybe you even soften those knees.

Exhale and sink down.

One more.

Inhale.

One more breath right everywhere.

Maybe you're a little deeper fold now.

Maybe it's the same as it was before.

That's both fine.

And slowly,

Slowly lift up.

Take a pause here and just notice what this feels like now.

There's no need to move quickly.

We don't have to jerk our body around.

We can just observe for a moment.

When you feel ready,

Make your way onto the back.

So maybe you just shift forward and roll the spine down vertebrae by vertebrae.

Or maybe you tip to one side and let your hand get you down into a fetal position and then roll onto the back.

These are both great ways to find your way into this position here.

Bend the knees and plant the feet.

Pause here just for a moment.

Lots of options here for this next part.

We're going to do a reclined pigeon pose.

So maybe just start with the right foot on the left knee.

Right knee opens wide.

Figure four.

Maybe this is enough sensation.

Maybe you want to pull the knee in,

The legs in towards the chest.

Interlace your fingers behind the left knee or over the the shin.

But whatever you choose,

Let your shoulders relax down.

Release your jaw.

Soften the skin between your eyebrows.

Take a few long breaths.

Maybe it feels nice to rock a little side to side here.

Maybe it feels good to get a little ankle circle going in the left ankle.

Maybe you need a lot of extra movement.

Maybe the body feels fidgety.

Totally fine.

Maybe you just want to sink down into stillness.

Let's take one more breath.

Whatever you choose.

And then release the hands.

Put your left foot back on the mat.

Back to figure four.

From here,

We're going to press down into that left foot.

Lift the pelvis just enough to shift the hips over to the right an inch.

Just an inch.

And then tip both legs over to the left.

And here's where I like to use a bolster.

So I'm going to grab my bolster here.

As you tip over,

You can come into the spinal twist.

Whatever variation or configuration of spinal twist that feels good to you.

Open up the arms wide.

You want the shoulders to be on or close to the mat.

And if you feel a lot of extra pressure in the front of your right shoulder,

Bring that arm down low.

Totally up to you.

We're going to stay here a few more rounds of breath.

Beautiful,

Beautiful.

Slowly make your way onto the back.

Plant your feet.

Maybe you lift and lower the pelvis to come back into alignment here.

Take a little pause.

Just notice right side and left side.

When you're ready,

Bring your left foot onto your right knee.

Open that left knee wide.

Stay here or pull the legs in towards your chest.

Interlace your fingers around the thigh or over the shin.

Flexing the feet.

Relax the shoulders down.

Relax your jaw.

Maybe a little rock side to side.

Or maybe you make circles in the right ankle.

One way a few times.

Other way a few times.

Or you can always opt for stillness.

Take a few long breaths here.

Ah,

Good,

Good,

Good.

Release the hands.

Place that right foot back on the mat.

Press down into your foot and shift your hips over to the left.

And then tip your legs over to the right.

And maybe you use some support here.

So you don't have to go too deep into this twist.

Maybe you bring your knees together.

Whatever your twist looks like.

As long as it feels nice,

Then you're doing it right.

Take a few breaths here.

Perfect.

Slowly come back onto the back.

Plant your feet.

Lift and lower the pelvis until you feel like you're seated.

You're nice and aligned here.

And then just take your feet a little bit wider.

Bring your knees together.

Soften the gaze or close your eyes.

And just take a few long breaths here.

This constructive rest pose.

This is our Shavasana for today.

We'll just stay for maybe five or six rounds of breath.

You can always pause here.

Pause the video here and stay longer if that feels better.

Just allowing yourself a little stillness.

A little quiet.

Staying here as long as you feel comfortable.

When you're ready to come out of your Shavasana,

Just slowly tip over to one side of the other.

Find a little fetal position.

Rest your head on your arm if that feels good.

And then use your hands to help press you up.

Come into any seated position that's comfortable for you.

Let your hands rest on your legs or on your knees.

Soften your gaze or close your eyes.

Pause here.

Observe the sensations that are present now in your body.

Notice your breath.

Notice how you feel.

Beautiful.

When you're ready,

Inhale.

Take your hands high,

Biceps by the ears.

Reaching up into the sky.

A little stretch like you're waking up for the first time.

And as you exhale,

Bring the hands together over your heart.

With our hands here,

Let's take one last deep breath in together.

And exhale,

Let it go.

Thank you so much for sharing this practice with me today.

From my heart to yours,

Peace.

Reviews

Short & sweet, a good lower back & hip release when you don't have time for a 30 minute class.