Hello my friend.
If your lower back has been hurting,
This practice is for you.
We are going to release the tension that's been building there slowly and gently.
Let's begin.
We'll begin in a standing forward fold.
Stand with your feet hip-width apart and a generous bend in your knees to protect your lower back.
Slowly hinge at your hips and let your upper body hang heavy over your legs.
Reach for your opposite elbows with your hands,
Creating a frame for your head.
And gently begin to sway from side to side like a slow pendulum.
Feel the weight of your head and arms gently lengthening your spine and opening up the space in your lumbar area.
And as you hang here,
Start to observe your breath.
Gently release your elbows and lower your knees to the mat.
Open your knees as wide as the mat,
Bring your big toes to touch,
And sink your hips back toward your heels.
Extend your arms out in front of you and let your forehead rest softly on the ground.
As you settle in,
Bring your entire awareness to your lower back.
With every inhale,
Imagine your breath creating space between your vertebrae,
Expanding the lumbar area.
And with every exhale,
Feel the tension melting away,
Letting your hips become heavier and closer to the earth.
This poses an invitation to let go of the burdens you carry.
You don't need to hold yourself up right now,
Let the floor support you completely.
Breathe into that space of release.
Transition smoothly into tabletop position on your hands and knees.
We will move through a few rounds of Cat-Cow to wake up the spine.
As you inhale,
Drop your belly toward the floor,
Lift your chest and look slightly upward for Cow Pose.
And as you exhale,
Round your spine toward the ceiling,
Tuck your chin to your chest and pull your navel in for Cat Pose.
Continue this movement at your own pace,
Letting your breath lead the way and feeling the gentle massage along your entire lower back.
From your tabletop position,
Step your right foot forward to the outside of your right hand.
Keep both hands on the inside of your foot,
With your palms resting flat and firm on the mat.
Your back knee stays grounded.
Feel free to slide it back slightly if you want to deepen the stretch in your hip flexors,
Which are closely connected to lower back tension.
Allow your hips to sink heavy toward the earth.
In yin yoga we let gravity do the work,
Rather than using muscular effort.
Soften your jaw.
Soften your shoulders.
And simply breathe into the stillness.
Find your personal edge,
The place where sensation is present but there is no pain,
And allow your body to open at its own pace.
When you come with sensitivity and patience,
Your practice will flourish,
And so will your relationship with yourself.
Slowly step your right foot back to return to tabletop position on all fours.
Take a moment here in silence.
Observe the difference between your right and left sides,
Noticing any pulsing,
Warmth or space you've created.
Now let's balance it out.
Step your left foot forward to the outside of your left hand for dragon pose on the other side.
Keep both palms flat on the mat inside your left foot.
Let your hips sink forward and down,
Inviting a deep opening into the right hip flexor and the lower spine.
Remember,
There is no need to push.
Just let the weight of your body settle.
Breathe into any areas of tightness,
Allowing the floor to catch you as you release.
Gently step your left foot back to return to tabletop position one last time.
Take a deep,
Clearing breath here,
Noticing the heat and space you've built in your hips and lower back.
Now slowly lower your hips and belly all the way down to the mat.
We are moving into sphinx pose.
Slide your elbows forward so they rest directly under your shoulders,
With your forearms parallel like the tracks of a train.
Press your palms firmly into the earth and gently throw your chest through the gateway of your arms.
Let your glutes and legs go completely soft.
Feel that mild,
Therapeutic compression in your lower back.
This gentle pressure helps to stimulate the connection between your body and the earth.
It also helps to relax the adductive tissue and hydrate the lumbar discs.
If it feels like too much,
Simply walk your elbows farther forward to lower your chest.
Close your eyes and breathe into the base of your spine.
Gently lower your chest and rest your forehead on your stacked hands.
Take a deep breath here,
Allowing your lower back to broaden and relax completely after the compression of sphinx.
Now we will move into a more dynamic version of a seal pose.
Place your palms on the mat,
Slightly wider and farther forward than your shoulders.
Press your palms into the floor,
Straightening your arms to lift your chest high.
And slowly bend your elbows and lower your chest back down to the earth.
Continue this flow at the rhythm of your own breath.
Rise as you breathe in and soften as you breathe out.
This movement acts like a pump for the fluid in your spine,
Hydrating the discs and releasing deep-seated tension in the lower back.
Keep your shoulders relaxed and away from your ears,
And only extend your arms as far as feels nourishing for your body today.
Excellent,
Roll over onto your back.
Draw your knees together toward your chest,
And give yourself a gentle hug to neutralize the spine.
When you're ready,
Let both knees fall heavily over to the right side for a restorative spinal twist.
You can extend your arms out,
To the sides like wings.
Close your eyes and let gravity take over.
Feel the twist starting from the base of your spine,
And moving all the way up to your neck.
This posture is like a gentle wring out for your lower back,
Helping to release any lingering stiffness.
Breathe deeply into your belly,
Feeling the expansion and the soft release with every breath out.
Gently unwind from the twist and bring your feet back to the mat,
Keeping your knees bent.
Press your soles flat into the floor and feel your entire lower back making full contact with the earth.
Take a moment here in stillness.
Observe the sensations.
Beautiful.
Now,
Draw your knees back toward your chest,
And let them fall together over to the left side.
Extend your arms out wide again,
Keeping your right shoulder anchored.
Close your eyes and breathe into this final twist.
Allowing any remaining tension in your lower back to simply dissolve into the mat.
As you hold this twist,
Notice how much weight we carry in our lower back.
Not just physical weight,
But the stress and pace of our daily lives.
Taking these few minutes is an act of self-respect.
We often wait for pain to be the signal to slow down,
But by choosing this stillness now,
You are telling your body it is safe to let go.
You are giving your spine the space to breathe,
And your nervous system the permission to quiet down.
Gently bring your knees back to the center and draw them toward your chest.
Wrap your arms around them,
Holding them close,
And begin to rock slowly from side to side.
Feel the floor acting as a therapist,
Giving your lower back a soothing,
Deep massage against the mat.
When you feel ready,
Release your legs and let them slide out long.
Open your feet wide and let your arms rest by your sides,
Palms facing the sky.
We have arrived at Shavasana.
Allow your breath to become effortless.
Feel your lower back,
Now open and relaxed,
Melting completely into the earth.
There is nothing left to do and nowhere else to be.
Just rest.
Gently begin to wake your body,
Moving your fingers and toes,
Bringing life back to your limbs.
And when you feel ready,
Roll over onto your side into a fetal position,
Resting there for a breath or two.
Using the strength of your hands,
Press yourself up into a comfortable seated position.
Keep your spine tall and straight,
Your shoulders relaxed and your eyes closed for just a moment longer.
Take this final pause to observe your body and mind.
Feel the new space in your lower back and the stillness in your breath.
Bring your palms together at your heart and softly open your eyes.
Thank you so much for sharing these minutes of practice with me.
It is truly an honor to accompany you on this journey toward balance and healing.
Until next time.
