WEBVTT 00:00:00.030 --> 00:00:01.170 hey everyone welcome to yoga with 00:00:01.170 --> 00:00:03.300 Adriene I am Adriene and today we have a 00:00:03.300 --> 00:00:05.759 sequence for the lower back this is 00:00:05.759 --> 00:00:07.919 something that you requested and I think 00:00:07.919 --> 00:00:09.960 is awesome and really dear to me because 00:00:09.960 --> 00:00:13.019 I very much believe in the healing power 00:00:13.019 --> 00:00:16.379 of yoga practice key word practice so I 00:00:16.379 --> 00:00:19.289 encourage you invite you to try this 00:00:19.289 --> 00:00:21.410 video more than once 00:00:21.410 --> 00:00:23.369 embrace the repetition you might 00:00:23.369 --> 00:00:25.830 favorite the video or click the Add to 00:00:25.830 --> 00:00:28.519 tab below so you can find it more easily 00:00:28.519 --> 00:00:30.510 but this is something that I think if 00:00:30.510 --> 00:00:33.000 you practice regularly will really 00:00:33.000 --> 00:00:35.219 provide you some yummy benefits and 00:00:35.219 --> 00:00:38.460 hopefully get you living pain-free in 00:00:38.460 --> 00:00:41.100 the back so let's check it out shall we 00:00:41.100 --> 00:00:43.140 hop on the mat and let's learn you'll 00:00:43.140 --> 00:00:45.390 get for lower back pain 00:00:45.390 --> 00:00:50.450 [Music] 00:00:55.100 --> 00:00:57.810 all right my friends we're going to 00:00:57.810 --> 00:01:01.170 start that on our backs today using the 00:01:01.170 --> 00:01:04.260 support of the earth to tend to the 00:01:04.260 --> 00:01:06.900 lower back I just love all poses on on 00:01:06.900 --> 00:01:08.790 the back because it reminds me that we 00:01:08.790 --> 00:01:11.970 are supported so if you want to go there 00:01:11.970 --> 00:01:14.910 with me if you want to go oh they're 00:01:14.910 --> 00:01:18.630 right dancing that explicit lyrics if 00:01:18.630 --> 00:01:19.590 you want to go there with me you can 00:01:19.590 --> 00:01:21.030 just kind of take a deep breath in and 00:01:21.030 --> 00:01:24.510 already just feel relief from the idea 00:01:24.510 --> 00:01:26.670 that we are supported by the mat by the 00:01:26.670 --> 00:01:30.900 earth by this moment feel like a little 00:01:30.900 --> 00:01:33.810 bit of consciousness goes a long way so 00:01:33.810 --> 00:01:38.399 take a deep breath in long exhale out 00:01:38.399 --> 00:01:43.950 and then slowly we're going to wrap the 00:01:43.950 --> 00:01:46.710 arms around the shins might interlace 00:01:46.710 --> 00:01:48.990 the fingertips here and nice and slow 00:01:48.990 --> 00:01:51.270 we'll let the knees come in towards the 00:01:51.270 --> 00:01:54.090 heart so if the lower back is already 00:01:54.090 --> 00:01:55.170 starting to talk to you you have a 00:01:55.170 --> 00:01:57.330 couple options palms can come to the 00:01:57.330 --> 00:01:59.940 knees this is great or again we can 00:01:59.940 --> 00:02:02.250 interlace now rather than hardcore 00:02:02.250 --> 00:02:05.130 squeezing just breathe here lacks the 00:02:05.130 --> 00:02:07.289 shoulders down let the weight of the 00:02:07.289 --> 00:02:09.568 elbows drop and we have two options 00:02:09.568 --> 00:02:11.190 we're gonna rock a little side to side 00:02:11.190 --> 00:02:13.170 just kind of massaging the lower back 00:02:13.170 --> 00:02:16.140 not squeezing like I do normally and hop 00:02:16.140 --> 00:02:17.520 the yoga but just kind of letting the 00:02:17.520 --> 00:02:20.730 space be so I have an option here or I 00:02:20.730 --> 00:02:22.860 have the option to draw circles with the 00:02:22.860 --> 00:02:25.860 palms so just take a second here on your 00:02:25.860 --> 00:02:27.420 own because everyone's different so hard 00:02:27.420 --> 00:02:29.640 to do yoga for this and yoga for that 00:02:29.640 --> 00:02:32.819 because everyone's different everyone's 00:02:32.819 --> 00:02:34.620 experiencing different sensations so 00:02:34.620 --> 00:02:37.740 just try to honor that and I'll 00:02:37.740 --> 00:02:40.650 encourage you to listen to your body be 00:02:40.650 --> 00:02:42.990 gentle and of course modify up modified 00:02:42.990 --> 00:02:47.970 down as needed so what we're doing is 00:02:47.970 --> 00:02:50.760 drawing circles with the palms on the 00:02:50.760 --> 00:02:54.290 knees one way and then the other or 00:02:54.290 --> 00:02:57.390 we're fingertips interlace going left to 00:02:57.390 --> 00:02:59.370 right might even linger on one side if 00:02:59.370 --> 00:03:02.970 that feels good and then close your eyes 00:03:02.970 --> 00:03:05.700 look away from the video and just take a 00:03:05.700 --> 00:03:08.280 second to feel both these things out 00:03:08.280 --> 00:03:14.190 to check in with the lower back make 00:03:14.190 --> 00:03:23.610 sure you're breathing deep awesome then 00:03:23.610 --> 00:03:26.580 when you feel satisfied slowly we'll 00:03:26.580 --> 00:03:28.890 release the soles of the feet to the 00:03:28.890 --> 00:03:30.720 match and we'll inhale reach the 00:03:30.720 --> 00:03:32.580 fingertips all the way up and overhead 00:03:32.580 --> 00:03:34.350 nice and easy 00:03:34.350 --> 00:03:36.180 we're going to just rock the pelvis here 00:03:36.180 --> 00:03:38.130 so I'm going to rock the pelvis so that 00:03:38.130 --> 00:03:42.000 the lower back he comes kind of a 00:03:42.000 --> 00:03:44.010 rainbow over my mat so if I wanted I 00:03:44.010 --> 00:03:47.160 could slip my hand underneath there and 00:03:47.160 --> 00:03:48.739 then I'm just gonna rock the pelvis here 00:03:48.739 --> 00:03:51.959 get fasi so nice and easy we can bend 00:03:51.959 --> 00:03:56.069 the elbows as I tuck the pelvis and then 00:03:56.069 --> 00:03:59.819 exhale tailbone down naval stretches 00:03:59.819 --> 00:04:04.170 long belly stretches long and then we 00:04:04.170 --> 00:04:07.190 switch it doesn't even matter what 00:04:07.190 --> 00:04:10.500 you're inhaling on and what you're 00:04:10.500 --> 00:04:13.739 exhaling on just breathe deep and I'm 00:04:13.739 --> 00:04:15.239 sure this is gonna look great on the 00:04:15.239 --> 00:04:16.529 video but we're just kind of coming into 00:04:16.529 --> 00:04:19.790 almost a little sensual pelvic Rock here 00:04:19.790 --> 00:04:22.680 but it's awesome because we're massaging 00:04:22.680 --> 00:04:25.200 the top of the buttocks here and we're 00:04:25.200 --> 00:04:26.760 just loosening up finding a little 00:04:26.760 --> 00:04:31.010 soothing movement for that lower back 00:04:31.010 --> 00:04:33.240 staying grounded to the soles of the 00:04:33.240 --> 00:04:35.970 feet just do a couple more stretching 00:04:35.970 --> 00:04:37.740 the belly along is the lower back lift 00:04:37.740 --> 00:04:40.470 stuff and then maybe drawing the navel 00:04:40.470 --> 00:04:42.419 down as we lengthen through the tailbone 00:04:42.419 --> 00:04:44.430 lower back flush with the mat do a 00:04:44.430 --> 00:04:47.479 couple more on your own 00:04:51.970 --> 00:04:56.530 like a baby bridge baby setu bandhasana 00:04:56.530 --> 00:05:00.080 experience cool when you satis when you 00:05:00.080 --> 00:05:01.280 feel satisfied of that I got a little 00:05:01.280 --> 00:05:02.389 Zend out there when you feel satisfied 00:05:02.389 --> 00:05:05.660 we're gonna lift the knees back up and 00:05:05.660 --> 00:05:07.850 we're gonna cross the ankles and we have 00:05:07.850 --> 00:05:10.190 an option here if you're really tending 00:05:10.190 --> 00:05:13.220 to lower back relief skip this rock to 00:05:13.220 --> 00:05:15.979 one side and come sit up if your lower 00:05:15.979 --> 00:05:17.690 back feels tight and you feel like this 00:05:17.690 --> 00:05:19.970 might be good join me in a little rock 00:05:19.970 --> 00:05:23.660 and roll up so I'm gonna grab the outer 00:05:23.660 --> 00:05:25.070 edges of the feet I'm going into Rock a 00:05:25.070 --> 00:05:27.650 little front to back if it feels like 00:05:27.650 --> 00:05:29.510 that's yummy do it a couple times 00:05:29.510 --> 00:05:31.610 massaging the spine remember it's all 00:05:31.610 --> 00:05:32.300 connected 00:05:32.300 --> 00:05:34.669 if this is a great way to just kind of 00:05:34.669 --> 00:05:37.940 relieve tension and stretches through 00:05:37.940 --> 00:05:40.010 the spine now if you're a little more 00:05:40.010 --> 00:05:41.300 sensitive today again we're all 00:05:41.300 --> 00:05:42.979 different approaching this different 00:05:42.979 --> 00:05:44.720 then just skip that move and come to 00:05:44.720 --> 00:05:47.840 cross-legged position which is where we 00:05:47.840 --> 00:05:49.340 will all meet I have a blanket here 00:05:49.340 --> 00:05:51.889 convenient food I'm going to lift my 00:05:51.889 --> 00:05:53.300 hips up on it can use a towel or 00:05:53.300 --> 00:05:55.910 blankets or nothing at all as we come to 00:05:55.910 --> 00:05:58.550 cross-legged and bring the palms to the 00:05:58.550 --> 00:06:01.850 knees here nice and easy breezy we 00:06:01.850 --> 00:06:04.150 inhale press the palms into the knees 00:06:04.150 --> 00:06:05.900 extend through the crown of the head 00:06:05.900 --> 00:06:09.110 lift your heart chest open then on an 00:06:09.110 --> 00:06:12.020 exhale chin to chest navel draws back 00:06:12.020 --> 00:06:14.240 towards the spine we come into what I 00:06:14.240 --> 00:06:17.930 call mr. burns pose here rounding 00:06:17.930 --> 00:06:23.320 forward breathe breathe in to the back 00:06:23.740 --> 00:06:27.349 and then inhale extend tagging a little 00:06:27.349 --> 00:06:29.870 weight in the elbows here open the chest 00:06:29.870 --> 00:06:33.889 the heart and exhale same thing chin to 00:06:33.889 --> 00:06:35.599 chest rounding forward go ahead and 00:06:35.599 --> 00:06:38.570 catch the weight in the palms and take a 00:06:38.570 --> 00:06:42.710 couple breaths here stretching the skin 00:06:42.710 --> 00:06:45.039 of the back 00:06:46.190 --> 00:06:49.530 the breath can be so healing so take 00:06:49.530 --> 00:06:51.690 some nice long smooth deep breaths here 00:06:51.690 --> 00:07:00.120 and then slowly we'll rock all the way 00:07:00.120 --> 00:07:04.220 back up and come to all fours 00:07:04.370 --> 00:07:07.560 nice and slow take it easy 00:07:07.560 --> 00:07:10.200 honor the body enjoy in this practice 00:07:10.200 --> 00:07:12.180 this time so we're gonna come to all 00:07:12.180 --> 00:07:15.150 fours if you want you can sneak in a 00:07:15.150 --> 00:07:19.350 gentle cat cow here we're gonna take the 00:07:19.350 --> 00:07:21.900 right leg and lift it gently all the way 00:07:21.900 --> 00:07:24.180 up into a lunge now again if the lower 00:07:24.180 --> 00:07:26.430 back is tight breathe deep if the lower 00:07:26.430 --> 00:07:29.910 back is tweaking you might save this I 00:07:29.910 --> 00:07:31.410 mean I just don't want anyone with lower 00:07:31.410 --> 00:07:33.240 back pain to do anything that they don't 00:07:33.240 --> 00:07:35.310 want to do so just listen to your body 00:07:35.310 --> 00:07:38.910 and breathe I'm going to heel-toe 00:07:38.910 --> 00:07:40.380 heel-toe my right foot out a little bit 00:07:40.380 --> 00:07:41.850 wider than I would normally in a 00:07:41.850 --> 00:07:43.290 runner's lunge you might even turn the 00:07:43.290 --> 00:07:45.480 right toes out slightly and we're going 00:07:45.480 --> 00:07:48.180 to bring both palms in towards the 00:07:48.180 --> 00:07:50.610 centerline now I'm going to curl my left 00:07:50.610 --> 00:07:53.190 toes under walk my left knee back and 00:07:53.190 --> 00:07:55.530 slowly sink into the hip so what I'm 00:07:55.530 --> 00:07:56.880 doing is this might seem a little 00:07:56.880 --> 00:07:59.700 counterintuitive but I'm stretching the 00:07:59.700 --> 00:08:02.010 front of that left hip crease the the 00:08:02.010 --> 00:08:04.440 psoas here that wraps literally from 00:08:04.440 --> 00:08:07.110 here to here which often causes some 00:08:07.110 --> 00:08:10.140 crabby crap crap in the lower back so 00:08:10.140 --> 00:08:11.880 we're finding a nice opening in the 00:08:11.880 --> 00:08:13.770 front of that hip crease we have the 00:08:13.770 --> 00:08:16.740 palms here to support us if you want if 00:08:16.740 --> 00:08:19.410 you have a block or a book and this is 00:08:19.410 --> 00:08:21.150 just too much for you can lift the earth 00:08:21.150 --> 00:08:22.169 up to you baby 00:08:22.169 --> 00:08:27.570 yeah or fingertips is always good now 00:08:27.570 --> 00:08:30.020 breathe 00:08:31.569 --> 00:08:34.029 finding what feels good again we're 00:08:34.029 --> 00:08:37.120 focusing on deep breaths and opening the 00:08:37.120 --> 00:08:39.059 front of that left hip creases so as if 00:08:39.059 --> 00:08:41.500 feels right you might lift that knee for 00:08:41.500 --> 00:08:44.589 a pulse or two but if we're super tight 00:08:44.589 --> 00:08:46.300 then that might not be an option and you 00:08:46.300 --> 00:08:48.639 might stay up nice and lifted 00:08:48.639 --> 00:08:51.880 a couple more breaths here smile relax 00:08:51.880 --> 00:08:58.389 the skin of the face we got this then to 00:08:58.389 --> 00:09:00.180 come out we'll come onto the fingertips 00:09:00.180 --> 00:09:02.740 send the sit bones back for a little 00:09:02.740 --> 00:09:04.839 stability as we walk that right heel in 00:09:04.839 --> 00:09:06.759 and then we're just gonna take it for a 00:09:06.759 --> 00:09:08.800 nice little counter pose here right heel 00:09:08.800 --> 00:09:10.509 stays in the earth as we relax the 00:09:10.509 --> 00:09:12.220 weight of the head over pulling the 00:09:12.220 --> 00:09:13.569 right hip crease back this doesn't have 00:09:13.569 --> 00:09:15.339 to be a deep stretch guys in fact if 00:09:15.339 --> 00:09:16.509 we're tending the lower back we should 00:09:16.509 --> 00:09:18.810 keep it nice and spacious nice and easy 00:09:18.810 --> 00:09:21.190 so one breath here with the weight of 00:09:21.190 --> 00:09:23.560 the head over remember it's all 00:09:23.560 --> 00:09:27.430 connected cool and then we'll rock back 00:09:27.430 --> 00:09:29.259 onto that right foot come to all fours 00:09:29.259 --> 00:09:32.949 and nice and easy gingerly switch to the 00:09:32.949 --> 00:09:36.279 other side Colts I'm gonna heel toe heel 00:09:36.279 --> 00:09:38.889 toe the left foot out now both palms 00:09:38.889 --> 00:09:41.769 come in towards the center line take it 00:09:41.769 --> 00:09:46.149 nice and slow fine integrity and then I 00:09:46.149 --> 00:09:48.579 will curl the right toes under walk that 00:09:48.579 --> 00:09:51.819 right knee back and check out what it's 00:09:51.819 --> 00:09:53.230 like on the other side so again I'm 00:09:53.230 --> 00:09:56.500 focusing on the psoas muscle or we can 00:09:56.500 --> 00:09:57.790 just kind of bring your awareness to the 00:09:57.790 --> 00:10:00.240 front of that right hip crease 00:10:00.240 --> 00:10:03.009 stretching it nice and long using the 00:10:03.009 --> 00:10:04.930 breath to breathe here might lift that 00:10:04.930 --> 00:10:07.389 back knee again as we said before we 00:10:07.389 --> 00:10:10.389 might lift the earth to us if it's 00:10:10.389 --> 00:10:11.920 really tight that might be why your 00:10:11.920 --> 00:10:15.160 lower back is hurting so opening up 00:10:15.160 --> 00:10:17.350 through the front body a little bit to 00:10:17.350 --> 00:10:19.689 provide relief and space for the lower 00:10:19.689 --> 00:10:23.709 back ding okay one more nice long smooth 00:10:23.709 --> 00:10:29.709 deep breath here and then we come out 00:10:29.709 --> 00:10:32.050 nice and easy lifting the sit bones back 00:10:32.050 --> 00:10:34.389 walk the left heel in towards the center 00:10:34.389 --> 00:10:37.120 line and release over again we're not 00:10:37.120 --> 00:10:38.560 sinking all the way back this isn't 00:10:38.560 --> 00:10:40.540 power yoga we're just checking in so 00:10:40.540 --> 00:10:44.260 keep a nice spacious 00:10:44.260 --> 00:10:46.240 by going on here way to the head comes 00:10:46.240 --> 00:10:52.720 over we breathe and then we roll through 00:10:52.720 --> 00:10:55.480 the left foot we use the fingertips for 00:10:55.480 --> 00:10:57.940 stability and this time we're gonna step 00:10:57.940 --> 00:11:00.910 that right foot all the way up to the 00:11:00.910 --> 00:11:04.600 left for a forward fold now ruled of the 00:11:04.600 --> 00:11:06.550 game here is please please please my 00:11:06.550 --> 00:11:08.890 friends keep your knees bent bend those 00:11:08.890 --> 00:11:10.810 knees keep them soft they can be super 00:11:10.810 --> 00:11:13.480 Bennet generously then I'm gonna take my 00:11:13.480 --> 00:11:15.280 hands to the belly draw the belly in 00:11:15.280 --> 00:11:17.050 just slightly and let the weight of the 00:11:17.050 --> 00:11:20.080 head hang over gently oh yeah baby 00:11:20.080 --> 00:11:23.440 release the fingertips if you have a 00:11:23.440 --> 00:11:26.050 block you can kind of rest it here or a 00:11:26.050 --> 00:11:28.360 book this is not about the palms 00:11:28.360 --> 00:11:30.990 touching the earth they can go wherever 00:11:30.990 --> 00:11:34.770 wherever they need this is about feeling 00:11:34.770 --> 00:11:36.700 grounded through the soles of the feet 00:11:36.700 --> 00:11:39.160 and then finding spaciousness in the 00:11:39.160 --> 00:11:43.900 lower back so we breathe here we use the 00:11:43.900 --> 00:11:49.900 exhale to let go we find a little way in 00:11:49.900 --> 00:11:52.750 the sit bones and we use that inhale to 00:11:52.750 --> 00:11:54.940 maybe really feel expansion in the lower 00:11:54.940 --> 00:11:57.820 back the exhale to ground down find 00:11:57.820 --> 00:12:00.640 stability can grab the elbows here if 00:12:00.640 --> 00:12:07.720 you like let's take one more nice long 00:12:07.720 --> 00:12:13.510 deep breath in and then we let it all go 00:12:13.510 --> 00:12:17.440 to come out of this forward fold today 00:12:17.440 --> 00:12:20.020 we release the palms or the fingertips 00:12:20.020 --> 00:12:21.220 to the mat by bending the knees 00:12:21.220 --> 00:12:23.950 generously and then slowly nothing fancy 00:12:23.950 --> 00:12:26.880 here come back to all fours 00:12:26.880 --> 00:12:29.890 cool cross the ankles nice and easy 00:12:29.890 --> 00:12:34.060 we're off walk it back through Texas and 00:12:34.060 --> 00:12:36.700 come back to the back for our final 00:12:36.700 --> 00:12:42.910 posture for the lower back yay hug the 00:12:42.910 --> 00:12:44.980 knees into the chest fuel that space 00:12:44.980 --> 00:12:47.950 yeah we're gonna feel better 00:12:47.950 --> 00:12:50.560 trying to feel good and then we'll send 00:12:50.560 --> 00:12:52.180 the fingertips left to right you know I 00:12:52.180 --> 00:12:55.920 like to call this Texas tea 00:12:56.700 --> 00:12:58.440 and we'll scoop the tailbone up draw the 00:12:58.440 --> 00:13:00.030 knees up towards a heart and then this 00:13:00.030 --> 00:13:02.340 is not about forcing this is about again 00:13:02.340 --> 00:13:06.600 gentle finding ease creating space in 00:13:06.600 --> 00:13:08.160 the lower back so I'll gently melt the 00:13:08.160 --> 00:13:10.170 knees towards the right side and rather 00:13:10.170 --> 00:13:13.140 than keeping the knees actively hugging 00:13:13.140 --> 00:13:14.730 up towards the heart like we normally do 00:13:14.730 --> 00:13:17.220 give yourself a little more space so 00:13:17.220 --> 00:13:18.630 again rather than drawing the knees all 00:13:18.630 --> 00:13:20.850 the way up here zzzz I'm livin I'm 00:13:20.850 --> 00:13:22.050 letting myself have a little more 00:13:22.050 --> 00:13:29.190 spaciousness a little more just ease so 00:13:29.190 --> 00:13:30.990 I breathe here I can take that left halt 00:13:30.990 --> 00:13:32.640 of course guide it a little deeper into 00:13:32.640 --> 00:13:35.730 the posture I'm breathing now again into 00:13:35.730 --> 00:13:38.490 that so as lower back outer edge of the 00:13:38.490 --> 00:13:44.100 hip yummy so I'm encouraging us to start 00:13:44.100 --> 00:13:46.290 here as a way of just again moving with 00:13:46.290 --> 00:13:48.120 ease but you can of course hug the knees 00:13:48.120 --> 00:13:50.310 up and play with anything in between a 00:13:50.310 --> 00:13:52.440 couple more breaths here you might turn 00:13:52.440 --> 00:13:56.030 to rock on to the right ear 00:14:02.420 --> 00:14:05.850 and then on an exhale nice and easy 00:14:05.850 --> 00:14:09.420 breezy melt it back through Center it's 00:14:09.420 --> 00:14:11.490 your nose if you have an inch and then 00:14:11.490 --> 00:14:13.850 send it to the other side here we go 00:14:13.850 --> 00:14:16.259 again I'm giving myself a little more 00:14:16.259 --> 00:14:18.839 space using the right palm the guide and 00:14:18.839 --> 00:14:20.250 a little deeper I'm not anchoring 00:14:20.250 --> 00:14:21.480 anything I'm just kind of letting 00:14:21.480 --> 00:14:26.610 gravity do its job nice long smooth deep 00:14:26.610 --> 00:14:37.670 breaths softening through the face 00:14:49.220 --> 00:14:52.910 cool gently making your way back to 00:14:52.910 --> 00:14:55.449 centre you can end with a nice flat back 00:14:55.449 --> 00:14:59.300 full-on body stretch or so ask yourself 00:14:59.300 --> 00:15:02.509 what feels better open or we'll turn 00:15:02.509 --> 00:15:06.560 over onto our bellies and come into a 00:15:06.560 --> 00:15:11.660 child's pose belly comes to the top of 00:15:11.660 --> 00:15:13.550 the thighs we release here this is so 00:15:13.550 --> 00:15:15.379 great for lower back you can do this in 00:15:15.379 --> 00:15:17.600 your bed find a little gentle rock if 00:15:17.600 --> 00:15:19.189 you need even more space you can bring 00:15:19.189 --> 00:15:21.620 the knees out hip width apart and hang 00:15:21.620 --> 00:15:23.379 out here sometimes even finger 00:15:23.379 --> 00:15:27.620 fingertips between nice and you wonder 00:15:27.620 --> 00:15:31.029 why they call this the Child's Pose hmm 00:15:31.029 --> 00:15:34.279 so I say find a nice yummy place to end 00:15:34.279 --> 00:15:39.100 for you here now and enjoy 00:15:39.500 --> 00:15:43.669 [Music]