YOGA FOR LOWER BACK PAIN + TIGHTNESS ~Gentle Beginner Friendly Yoga Stretches For Back Pain(10 mins)

Transcript

hi everyone my name is tana welcome to today's 10 minute yoga for low back pain or tension this will be a slow restorative practice where we gently ease into our lower back and our hips in hopes to relieve some of the tension or tightness that you're experiencing all you need is yourself and a yoga mat or a carpet so when you're ready you can go ahead and start lying down on your back in constructive position of rest so you can bring your feet out to the edges of the mat and draw your knees into each other and place your hands to your lower belly and try to relax the body completely softening through your shoulders your jaw your face and your neck and just inviting in a sense of groundedness as you connect your breath so closing the eyes if you feel comfortable we'll start to deepen the breath directing the breath all the way into your abdomen your belly nice full inhales feeling the expansion as you breathe in and a gentle contraction as you breathe out deflating completely i'm just taking a few more rounds just like this on your next breath in find a wind removing pose pull the right knee into your chest and interlace your hands around the right shin hugging that right knee in towards the heart space and give it a nice little squeeze here and then take that knee over to the left side in a gentle spinal twist so this doesn't need to be a super deep twist we're just trying to create a bit of space here across the trunk the spine the lower back not the right shoulder as close to the floor as feels comfortable and then breathe fully here into the right ribcage finding a sense of spaciousness and really trying to keep the rest of the body as relaxed and as rooted as you can inhale draw that knee back into the chest exhale send it forwards let's change our legs draw the left knee into your heart hug that thigh in towards the heart space give it a nice little squeeze here and exhale send that leg over to the right side to find your twist melt the left shoulder to the floor and take a couple of slow deep breaths here opening up a little bit more allowing the body to feel a little bit more loose a little bit more relaxed with each breath out start drawing your left knee back into your heart space and then find happy baby pose knees to your armpits hands around the edges of your feet or around the thighs whatever feels comfortable here try to flatten your spine as much as you can to the floor so try to really ground your lower back here if your hands are around your ankles begin to kick into your hands a little bit creating a bit of compression here through the hips okay lovely start to pull your knees into your chest and we'll begin to rock backwards and forwards on the spine we'll meet in a tabletop position when you're ready coming onto your hands and your knees bring your shoulders over your wrists and your hips over your knees spread the fingers wide and inhale arch the spine find your cow pose exhale round and contract the spine tuck your chin nice and slowly breathe in arch through the spine tilt the sit bones to the sky exhale round through your spine curl the tailbone to the floor inhale lift the chest draw the shoulders down and back and exhale slowly contract as you round through the upper back beautiful find a neutral spine and then step the left foot forwards to find lizard pose keeping that right knee to the floor ground your palms into the earth and start to pull the hips forwards and down lift your chest forwards and up and we'll take a couple of deep breaths here breathing into our hip flexor on the end of your exhale start to straighten out through your left leg we'll find half splits pose hands on either side of your left leg flex through the left foot toes pointing towards you and breathe into your hamstring as we find a bit of space here and start walking yourself forwards back to a lunge exhale left knee lowers back to the floor let's change side step the right foot forwards outside of your right hand and pull the hips forwards and down and take a couple of deep breaths here as you get a nice full stretch through your psoas and through the hip flexors when you're ready gently make your way into half splits straighten out through the right leg if you need to lift your chest a little bit higher that's totally fine and walk yourself forwards into a lunge and then ground your palms into the floor glide the right knee behind you sit back into balasana child's pose you can wrap your hands around your heels soften the forehead to the mat and we'll take five deep breaths here into our spine so try to relax the body completely soft through the shoulders the jaw the neck and feel a sense of spaciousness across the upper back the middle of the back and the lower back on your next breath in gently lift your gaze and come into a kneeling position and then slide your legs over to the right side and we'll find a very loose butterfly pose here so you can draw the soles of your feet together and then find a bit of length through your spine exhale fold forwards maybe drawing your chest closer to your feet if this isn't comfortable and you're feeling really tight through your hips just keep a bit of a longer spine and we're opening up here through our hips our thighs and groin muscles as well as the lower back but if anything is feeling a little bit too tight or tense in the body just back off a little bit sometimes deeper isn't always better at all take three more rounds of breath inhale lift your gaze and lift your chest coming to our final position a cross-legged seat placing the right foot in front of the left foot inhale reach the arms up exhale twist to your right side left hand to right thigh stay long through your spine face relaxed and slowly unwind coming back to the middle and exhale over to the other side find your twist right hand to left knee lengthening up through your twist slowly unwind bring yourself back to the middle draw your hands together at the heart space to seal everything in we'll take a deep breath in through our nose and exhale out through the nose namaste yogis thank you so much for practicing with me today i hope you enjoyed if you did please remember to it really helps me and supports this channel have a beautiful day and i'll see you soon