Yoga for Back Pain | 20 Minutes

Transcript

[Music] hey y'all Nico here welcome back to my channel and if you're new here thanks for joining me I'm Nico today's video is a quick yoga for back pain sequence so we're going to be doing poses that not only stretch your back and the muscles around your back but strengthen it as well so let's get started in an easy seated position just with a little bit of breath so you can close your eyes down or lower your gaze you can come to a kneeling position like me or whatever comfortable seated position works for you take a deep inhale through your nose [Music] soft exhale out the mouth deep inhale soft exhale one more deep inhale [Music] soft exhale [Music] and come back to your natural breath just taking a few moments here to relax and on your next inhale sweep your arms up interlace the fingers press the Palms towards the ceiling exhale twist to the right side left hand on the outside of right knee right fingertips face the wall behind you looking straight ahead or towards the back of the room [Music] uh inhale sleep the arms up interlace the fingers press the Palms away exhale twist to the right right hand on the outside of left knee left fingertips face the wall behind you look straight ahead or let your gaze follow the back shoulder [Music] [Music] inhale sweep the arms back up interlace the fingers press the Palms away again exhale release the hands let's roll up to hands and knees bringing the hands underneath the shoulders knees underneath the hips working into some cat Cow tops of the feet flat fingers spread wide inhale flip the tailbone upward all right to the spine lift the chin exhale tuck the tailbone under around the spine bring the chin down to your chest let's come back to the first position flip the tailbone upward lift the chin Arch the spine drop the belly inhale exhale round the spine pull the belly button back tuck the tailbone under chin down to the chest let's do a couple more rounds on our own of margari Asana cat Cow [Music] [Music] foreign [Music] exhale together knees wide float the hips back towards the heels for a child's pose you can bring a pillow underneath your hips if you need some more support or keep the hips lifted if you need to but start to melt your chest down towards your mat [Music] [Music] a couple more breaths in our child's pose balasana [Music] inhale exhale shift your weight forward again to table tuck your toes under and lift your hips up and back for auto mucus Vanessa down dog so you can press your heels towards the ground press your chest towards your thighs [Music] getting a nice stretch here in the back of the legs up through the shoulders and when you're ready we'll lift our right leg up inhale exhale Step It Up in between the hands or however you get your foot up in between the hands is fine staying up on the back toe sweep the arms up for a crescent lunge so our right knee is bent aligned over the right ankle we're not here for too long we're going to straighten the front leg rotate the back heel down and drop the arms out wide and then we'll reach forward with this right arm lower it down to the shin the ankle or the ground for triangle pulse trichinasana left arm extends up towards the sky you can look up towards the left hand or down towards the right foot [Music] inhale exhale lower the left hand down come to a lunge position bending into the front knee and then we'll step the left foot up to meet the right for a forward fold bring a deep band into your knees grab the elbows here you rock side to side release the elbows keep a deep Bend in your knees as we tuck the chin to the chest and roll up to standing arms come with you inhale hands made up above you exhale the hands to Heart Center and down to your sides good sweep the arms back up inhale [Music] exhale forward fold it's like a half lift flat back here fingertips on the ground our hands on The Shins exhale plant the hands down in front of the feet step straight back to down dog uh we'll do that on the other side so inhale extend the left leg back exhale knee to chest Step It Up in between your hands staying up on the back toe left knee aligned over the ankle sweep the arms up Crescent lunge inhale again we're not here too long we straighten the front knee rotate the back heel down arms come out wide reach for it with the left hand lower it down Shin the ankle or the ground right arm extends up four triangle pulse trichinasana [Music] great pulse to elongate the spine to strengthen the back inhale exhale lower the right hand down come to a lunge position step the right foot up to meet the left deep Bend in the knees grab the elbows come to forward fold [Music] okay rock side to side here and we'll release the elbows roll up to standing inhale and meet exhale hands to Heart Center and down to your sides let's make our way back down to our mat sweep the arms up inhale exhale forward fold inhale half lift exhale plant the hands down in front of the feet this time we'll step back to a plank position and lower down to the belly so from here we're going to move into a variation of shalabasana or a locust pose another great pose to help strengthen your back so for this version of locust polls go ahead and bring your hands underneath your shoulders tuck your elbows in tight press your pelvis and the tops of your feet into the ground and then we are just going to lift our hands and our chest off the ground if you want a little more we'll lift our legs as well and we'll hold for a five four three two one lower down hands underneath the shoulders and we'll press back to a child's pose so bring the big toes together knees wide again let the hips come back towards the heels arms extend down in front child's pose is great for your back [Music] let's take an inhale exhale float your body forward again we'll bring those legs around in front coming to a seat I'll move into artemachandrasana or half Lord of fishes so left leg stays extended as you bend into the right leg step it over the left arm extends up towards the sky inhale exhale twist to the right left elbow on the outside of right knee right fingertips face the back of the room let your gaze follow if you want a little more you can bend this bottom leg as well but it's not necessary it's just up to you [Music] [Music] inhale [Music] exhale twist back to Center extend those legs back out in front let's Bend into the left leg step it over the right right arm extends up inhale exhale twist to the left fingertips face to back wall looking over the shoulder or straight ahead right leg stays extended or you can bend it good inhale exhale back to Center I'm going to release our legs bring our feet in front of us feet flat on the ground knees bent and then we'll scoot the hips close to the heels coming down to our back Palms the rest at your sides facing downward and then start to walk your heels back until you feel your fingertips press the lower back into the ground and then when you're ready we'll start to lift the hips four Bridge poles say to Bunda sarvin gasana another good back strengthening pose inhale exhale lower down nice and slow and then hug your knees into your chest for abanasana or knees to chest let's do a Little Rock side to side let's do a quick supine twist arms come out to your sides knees over the hips and you can let both knees fall over to the right looking straight up or over to the left let's do a couple more breaths [Music] and inhale exhale knees come back up over the hips and then we let them fall to the left same thing [Music] [Music] inhale exhale hug both knees into your chest squeeze yourself into a little ball inhale exhale release down to shavasana feet can rest towards the bottom corners of your mat Palms versus your sides facing upward you can also come into half shavasana with the knees bent if that helps your back a little bit more knees can fall inward and we'll just take a couple breaths deep inhale full exhale [Music] inhale and exhale [Music] inhale and exhale and come back to your natural breath allowing your body to relax [Music] if you want to stay a little longer you can turn this video off now otherwise when you're ready roll over onto your favorite side using your arm as a pillow [Music] take a moment to reflect on your practice and also to extend some gratitude towards yourself for the self-care and self-love you're practicing today [Music] when you're ready we'll roll up to a comfortable seat and together we'll sweep the arms up inhale exhale let the hands float down to Heart Center namaste okay guys I hope you enjoyed this back pain yoga stretch leave a comment down below letting me know what you think of this practice what types of practices you would like to see next don't forget to like share and and as always thank you for watching peace and love [Music]