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- Howdy everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and per your request

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some lower back love.

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(clicks tongue)

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So hop into something comfy.
Let's get started.

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(bright music)

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Okay, hi everyone.

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We're gonna begin on our backs
today but I'd like to invite you

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to pause the video and grab a
thick towel or a small blanket

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if you have one.

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If you don't have one,
it's not the end of the world.

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You'll be just fine, my darling.

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But if you have one and want
to grab it now, please do so.

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Alright, then we'll
begin lying flat on our backs.

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Hey buddy.

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Take your time, particularly if
you're being particularly ginger

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with your back, be nice and
kind here in the beginning,

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nice and slow.

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As we, of course, work to tend
to the lower back today we take

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our yogic principles along with
us and remember that this is a

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time to just kind of check in
with your whole self, all parts.

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Think of the body as one

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moving part and
work in that way.

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Alright, so we're gonna bring
the knees up towards the sky

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and we're gonna bring
the feet to the earth.

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And if you did bring towel or
your blanky to your may you want

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to use it as a pillow here,
you certainly can.

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For your head.

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Okay, then hands can rest
gently on the low ribs here.

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Elbows out wide.

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And take a deep breath in.

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And as you exhale,
just take a second,

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we're not going to do
any movement here

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so you can comfortably
close your eyes and

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just take a second to
land here in the moment.

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Again, we're tending to the
low back but if we're really

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practicing yoga we're
also recognizing that

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this is valuable time

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to just go inward, slow down,

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tend to all parts of the self.

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So particularly
when we're in pain

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or if we're just
really busy, moving

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without a particular mindfulness

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we can certainly feel
the effects of that.

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Versus when we
take time to slow down,

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fill our cups, tend to
whatever's going on in the body

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then that too has
it's own ripple effect.

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So just close your eyes here
and start to deepen your breath.

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Feel your yoga mat
kind of rising up to meet

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your back body here.

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Literally, but yes, of course,
there's a little metaphor there.

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Just kind of acknowledging this
time and acknowledging that your

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yoga mat has your back here.

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We're gonna work it out.
We're gonna

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find what feels good together.

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Take one more
conscious cycle of breath in

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and out here on your own.

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And then when you're ready you
can keep working with the eyes

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closed or you can open the
eyes and of course peek at me

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whenever you need to.

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Hands can stay resting gently
on your low ribs and we're just

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gonna start by peeling the
tailbone up just a bit so that

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your low back becomes flush with
the mat and you kind of feel

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your lower abdominal wall
(snaps) turn on, baby. Okay?

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And if you want you can
slide your hands down

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to your low abdominal
wall and just kind of

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feel those muscles turn on.

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And then slowly release it.

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Allowing the
tailbone now to drop

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and the pelvis is gonna tilt.

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Good, now same thing.

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We're gonna slow and
steady bring the tailbone

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up towards the sky.

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We're rocking to bring the
low back flush with the mat.

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Lower abdominal,
lower belly turns on.

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And then slow and steady,

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taking it in
the opposite direction

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rocking the pelvis down,
lifting the low back up.

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You kind of slide a little bit
on your spine on the ground.

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Fabulous.

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We're gonna repeat but now
add the layer of the breath.

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So inhale

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here and then exhale, you're
gonna tilt the tailbone up,

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draw your navel down.

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Scooping the tailbone up.

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Feel the low back
flush with the mat.

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Good, exhale.

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Take it forward, rocking the
hips down towards the core of

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the earth,
feeling low back lift.

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Exhale, rocking the hips

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up towards the sky.

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Using your feet
to ground you here.

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Inhale, rocking the hips
forward, lower back lifts.

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Moving with your breath.

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Exhale, low back
becomes flush with the mat.

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Nice and steady.

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Inhale, rock it forward.

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And this will be our last one,
nice and slow, rock it back.

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Hands return to the low ribs
here just so you can find that

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nice connection of
the low ribs hugging in,

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supporting the low back
as you turn on your core.

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Okay.

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Then from here,
keep this turned on as you

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lift the right knee up.

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And then keep this turn on
as you lift the left knee up.

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If this is too much for you, at
whatever stage your work with

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your low back, try working on
the ground with the ball joint

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of the big toe on the earth.

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Right? So we're just not
bringing it quite so far up.

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Okay.
We're breathing here.

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We're really overexaggerating
turning on though

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the transverse abdominals here.

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So you're trying to
turn on your center,

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turn on your center,
breathe deep.

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Wherever you are,
scooping the tailbone up.

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Excellent and then release that.

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Let it go. Hallelujah.

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You're gonna walk
the feet together.

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Nice and easy we're gonna

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open the knees
wide with control.

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So careful not to
let them slam out.

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Nice and easy.

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So knees go wide.

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Breathing here,
low back comes up.

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So you should be able to, if you
were to test out sliding your

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hand underneath your low back
and you can of course give it a

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go, you should be able to feel

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a little bridge there.

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A little gap.

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Take a breath here in.

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And out.

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And then slowly use
your fingertips to guide you,

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particularly if the low
back is feeling ginger today,

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really ginger, and you're going

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to bring the knees
back up to center.

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Great, hug the
knees into the chest now.

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Should feel really good.

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Careful not to overdo it.

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It just depends.

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So many different types
of people practicing

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so just be mindful here.

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Move nice and slow and
really listen to your body.

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If it feels right, start to
rock a little side to side.

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Getting a nice massage here.

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If you need more, maybe you're
doing this for more preventative

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care, then start to peel
the nose up toward the knee.

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Again, lighting up that core
as you turn up the tailbone.

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Yes, fabulous.

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If the heads lifted, release
it with control and then we're

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gonna take just a left to the
ground and you're going to kick

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slowly the right foot up high.

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Find extension, if you can't
straighten the leg don't worry

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about it here, keep the
right knee nice and bent.

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And then when you're ready,

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you're gonna take a deep
breath in and exhale.

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You're just gonna cross
your right foot over towards

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the left side of your mat.

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And then you're just gonna
keep that momentum going

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as you allow the weight of
your legs to fold over gently

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to the left side of your mat.

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And you can keep your
hands on the low ribs here.

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So important that you
bring the breath here.

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And if you want to take your
right ear to the right shoulder

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you can but really we're kind
of focusing on a little low back

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love today so breathe deep.

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Excellent, and
then slowly unravel.

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Ooh, that felt good.

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Kick the right foot up.

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Let the blood flow
opposite direction,

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opposite direction,
opposite direction.

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Okay and then foot down to the
earth and we'll just take the

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same thing on the other side.

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Ground down to your right foot,
kick your left foot up high.

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Then when you're ready, you're
going to take your left foot

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cross it over your right leg

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and then just keep
that momentum going.

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And we want to kind of move with
momentum rather than

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(mimics crunching) into poses.

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Squeeze, twist, particularly
when we're focusing on just the

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targeted area so that
we can be really mindful.

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And then of course, since I said
the words "target area" I just

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want to remind you also
working with this mindset of

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creating a full body experience

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even in this kind of

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low back workshop setting.

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Okay, breathe into your belly.

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Soften through your face.

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Relax through your shoulders.

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If you need it, take it,
in fact I encourage it,

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nice audible breath here
and there whenever you can.

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Yeah, baby.

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Okay, bring it back by
connecting to your core.

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That's why we already turned it
on so use it from here on out.

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Excellent.
Kick the left foot up.

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And then lower it down.

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So you can turn onto one side
here if this next gesture is not

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right for you otherwise I invite
you to bring your hands to the

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backs of your legs,
your hamstrings.

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Use that connection that we've
already established here in your

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core and you're going to gently
begin to rock up and down the

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length of your spine.

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And if it feels really good,
keep it going.

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If you're not sure,
just do a couple.

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Just kind of massaging up and
down the length of your spine.

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If you have the flexibility,
you're of course welcome to take

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the toes back to touch
in this little gesture.

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But mind, mind yourself.

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(chuckles) Check yourself.

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Okay, when you feel good
go ahead and come up to

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a nice comfortable seat.

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You're gonna cross the legs here
and just take a second to sit up

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nice and tall and stack
your head over your heart

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and your heart over your pelvis.

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See if you can really lift up
out of the hips and then hug

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those low ribs in again.

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Close your eyes.

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Just take a restful
moment here in Sukhasana.

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Notice how you feel.

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Gorgeous and then
we're just gonna take

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a very gentle twist to the left.

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Breathe in.
Lift up out of your hips.

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Whatever that means for you.

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Just imagine as you breathe
in and then as you exhale

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remember where
your hands were earlier,

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just soften that
area in here a little bit.

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Then nice and easy stay
connected to your breath

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as you come back to center.

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We'll take it to the
other side nice and easy.

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Breathe into your low belly.

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Use your inhale
to lift up, lengthen.

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No pushing or cranking here.

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Just nice and easy.

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Gorgeous.

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Now from here we'll release back
to center and if you have your

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towel or blanky go ahead and

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bring it right
underneath your hips.

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So we're getting a little
bit of a lift in the hips.

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And from here we're going to
take the left heel in first.

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And then the right
heel in to meet it.

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So we call this Siddhasana.

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And then you'll bring your
fingertips to the mat and this

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will be a little bit different
for everyone in the hips.

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And then low back,
of course, all connected.

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So move nice and
slow here at first.

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You're going to inhale to lift
your heart and open your chest.

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And then exhale, just use your
fingertips to slowly crawl it

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out but as you do so

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try to keep your sit
bones reaching back and

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00:12:35,083 --> 00:12:37,792
your hips really heavy,
legs really heavy.

250
00:12:38,542 --> 00:12:41,041
So you might come to
about here, breathing deep.

251
00:12:41,041 --> 00:12:43,667
You might bring the forearms to
the ground, breathing deep.

252
00:12:43,667 --> 00:12:46,917
In time you might be able to
get a little further down.

253
00:12:46,917 --> 00:12:48,917
And if you find, you know what,
you're doing it and feel like it

254
00:12:48,917 --> 00:12:50,792
would just feel a lot better
without the blanket or

255
00:12:50,792 --> 00:12:52,750
the towel, go for it.

256
00:12:54,208 --> 00:12:55,291
And then when you're ready,

257
00:12:55,291 --> 00:12:57,375
allow the weight of
your head to relax down.

258
00:12:57,375 --> 00:12:59,834
Kind of come into your own
private little love cave here

259
00:12:59,834 --> 00:13:01,458
and listen to the
sound of your breath.

260
00:13:14,333 --> 00:13:17,583
Now actively for
this last breath here,

261
00:13:17,583 --> 00:13:19,000
draw the thigh bones down.

262
00:13:19,000 --> 00:13:20,917
So actively engaging my legs.

263
00:13:20,917 --> 00:13:23,000
I'm creating such
stability here in the femur

264
00:13:23,000 --> 00:13:25,542
as I ground down
through my thighs.

265
00:13:25,542 --> 00:13:28,166
And then I'm just gonna
walk my hands over towards

266
00:13:28,166 --> 00:13:30,583
the left side of the mat.

267
00:13:30,583 --> 00:13:34,667
Breathing into the lower
right side of the back body.

268
00:13:40,792 --> 00:13:43,208
Legs stay active,
thighs grounding down.

269
00:13:43,208 --> 00:13:46,792
Sits bones reaching back
as you walk through center.

270
00:13:46,792 --> 00:13:49,166
And nice and easy,
take it to the other side.

271
00:13:49,166 --> 00:13:50,250
Oh yeah.

272
00:13:53,000 --> 00:13:54,708
Relax the weight
of your head over.

273
00:13:54,708 --> 00:13:58,083
Again, breathe now into
the lower left back body.

274
00:14:09,834 --> 00:14:12,542
And then slowly
bringing it back through.

275
00:14:12,542 --> 00:14:14,625
Tuck the chin,
connect to your core,

276
00:14:14,625 --> 00:14:16,375
roll it back up.

277
00:14:16,375 --> 00:14:18,041
Take a moment here just to rest.

278
00:14:18,041 --> 00:14:19,083
Notice how you feel.

279
00:14:19,083 --> 00:14:21,125
Maybe take a
cycle of breath. In.

280
00:14:23,166 --> 00:14:25,458
And out and then
we'll switch the legs.

281
00:14:25,458 --> 00:14:29,792
So right heel comes in,
left heel to follow.

282
00:14:29,792 --> 00:14:32,208
Maybe you use your blanket.
Maybe not.

283
00:14:32,208 --> 00:14:33,667
Fingertips on the earth.

284
00:14:33,667 --> 00:14:35,542
Important first to
really establish

285
00:14:35,542 --> 00:14:38,041
this kind of grounding.

286
00:14:38,041 --> 00:14:41,500
Open the chest and
then notice the sensation

287
00:14:41,500 --> 00:14:43,625
as you slowly crawl forward.

288
00:14:47,041 --> 00:14:50,625
And then notice perhaps this
side's a little different.

289
00:14:50,625 --> 00:14:52,417
Maybe not.

290
00:14:52,417 --> 00:14:56,542
Find a variation here with the
arms that suits you here as you

291
00:14:56,542 --> 00:15:00,500
eventually fold in and listen.

292
00:15:06,208 --> 00:15:08,959
See if you can extend
your inhalations here.

293
00:15:10,625 --> 00:15:12,542
Extend your exhalations.

294
00:15:13,458 --> 00:15:16,917
And use the breath,
man, use the breath.

295
00:15:16,917 --> 00:15:19,000
Or woman or person.

296
00:15:19,000 --> 00:15:21,000
Or pet.

297
00:15:22,083 --> 00:15:23,625
Basically use the breath.

298
00:15:23,625 --> 00:15:27,583
So feel the breath literally
stretch the skin of your back

299
00:15:27,583 --> 00:15:28,917
body as you breathe in.

300
00:15:30,667 --> 00:15:33,000
And then use your
exhale to ground down.

301
00:15:50,500 --> 00:15:52,125
And then get really active.

302
00:15:52,125 --> 00:15:54,333
Best you can, in the thighs,

303
00:15:54,333 --> 00:15:56,792
so draw the thighs
down towards the earth.

304
00:15:56,792 --> 00:16:01,792
It's this internal action
of hugging the femur in.

305
00:16:01,792 --> 00:16:04,000
And that's what's going to
create a little stability for us

306
00:16:04,000 --> 00:16:07,250
as we take the hands over to
the right side first this time.

307
00:16:07,250 --> 00:16:08,750
Breathing deep.

308
00:16:11,667 --> 00:16:15,667
Sending a love to
that left lower back.

309
00:16:17,792 --> 00:16:21,542
Feeling that connection all the
way through the left side body.

310
00:16:23,542 --> 00:16:27,917
Up to the rhomboid even,
your lats

311
00:16:28,959 --> 00:16:29,834
even.

312
00:16:30,583 --> 00:16:32,708
Oh yeah and then
walk it through center.

313
00:16:32,708 --> 00:16:34,291
Keep breathing.

314
00:16:34,291 --> 00:16:35,750
Then take it over to the left.

315
00:16:53,333 --> 00:16:55,834
Okay, come back to center.

316
00:16:56,625 --> 00:17:00,500
Stay connected to your core,
your center work is so important

317
00:17:00,500 --> 00:17:01,667
to nurturing the back body.

318
00:17:01,667 --> 00:17:04,875
Just getting really used
to always moving from

319
00:17:04,875 --> 00:17:06,666
your center of gravity.

320
00:17:06,666 --> 00:17:09,834
So it's so much more
than like getting your abs on.

321
00:17:09,834 --> 00:17:13,083
It's a sensibility and it'll
literally change the way you

322
00:17:13,083 --> 00:17:14,916
pick up a sock off the floor.

323
00:17:14,916 --> 00:17:17,250
The way you pick up a child,
where you do your job.

324
00:17:17,250 --> 00:17:19,959
So (clicks tongue)
all abouty-bout it.

325
00:17:21,125 --> 00:17:22,834
I haven't said that in a while.

326
00:17:22,834 --> 00:17:24,165
Hopefully by now
you're all the way lifted

327
00:17:24,165 --> 00:17:25,125
and you're feeling good.

328
00:17:25,125 --> 00:17:27,333
Taking that restful moment here.

329
00:17:27,333 --> 00:17:30,542
Okay, so from here you're on
your blanket or towel maybe.

330
00:17:30,542 --> 00:17:32,250
If you're not, you can grab it.

331
00:17:32,250 --> 00:17:34,000
You're going to sit up.

332
00:17:34,000 --> 00:17:39,125
And nice and slow, we're gonna
use the blanket or towel here.

333
00:17:39,125 --> 00:17:41,375
You're gonna bring your feet to
the mat and there's gonna be a

334
00:17:41,375 --> 00:17:43,458
little momentum
involved here for some,

335
00:17:43,458 --> 00:17:46,917
not all, but that's where you're
going to use that center again.

336
00:17:46,917 --> 00:17:48,333
So from here we're
going to inhale in.

337
00:17:48,333 --> 00:17:50,000
You can watch me
first if you need to.

338
00:17:50,000 --> 00:17:52,250
I'm gonna hike
my heels in close.

339
00:17:52,250 --> 00:17:54,041
Inhale in, I'm gonna exhale.

340
00:17:54,041 --> 00:17:56,959
Slowly come through to
a nice little squat here.

341
00:17:59,834 --> 00:18:00,875
Ya there?

342
00:18:00,875 --> 00:18:06,792
Okay, then reach back, grab thy
towel or blanket and just slide

343
00:18:06,792 --> 00:18:09,083
it up, snuggle it up
underneath your heels

344
00:18:09,083 --> 00:18:10,417
just to give you a
little more space.

345
00:18:11,750 --> 00:18:14,291
Okay pals, here we go.
Inhale in.

346
00:18:15,959 --> 00:18:19,375
Exhale, you're gonna slowly lift
your hips up and come into a

347
00:18:19,375 --> 00:18:22,583
standing Forward Fold,
Uttanasana with heels on the

348
00:18:22,583 --> 00:18:25,458
blanket but see if you
can move nice and slow.

349
00:18:25,458 --> 00:18:27,458
Keep your knees bent.

350
00:18:29,625 --> 00:18:31,208
Yes.

351
00:18:31,208 --> 00:18:33,542
Then you can work in
time to straighten the legs.

352
00:18:33,542 --> 00:18:37,000
Maybe fingertips
stay on the earth.

353
00:18:37,000 --> 00:18:39,667
Or maybe you clasp
opposite elbow and

354
00:18:39,667 --> 00:18:41,250
rock a little side to side.

355
00:18:41,250 --> 00:18:42,583
Gently, gently, gently.

356
00:18:45,083 --> 00:18:49,875
There's no rule book that says
legs have to be straightened.

357
00:18:49,875 --> 00:18:51,750
And in honor of
our practice today,

358
00:18:51,750 --> 00:18:53,125
I honestly just,

359
00:18:54,375 --> 00:18:56,417
I just encourage
you to really look at that

360
00:18:56,417 --> 00:18:58,041
and just bend
the knees basically.

361
00:18:58,041 --> 00:18:59,792
Why don't I just
say what I really mean?

362
00:18:59,792 --> 00:19:01,041
Say how you really feel,
Adriene.

363
00:19:01,041 --> 00:19:02,375
Just bend your knees.

364
00:19:04,458 --> 00:19:08,375
That's going to help kind of
bring that low back love in.

365
00:19:09,333 --> 00:19:13,166
If this is much too much for you
then obviously you're gonna

366
00:19:13,166 --> 00:19:15,166
keep your
fingertips on the ground.

367
00:19:18,291 --> 00:19:19,708
See, I'm just a
little more grounding.

368
00:19:19,708 --> 00:19:22,250
Let's take one more
breath here, wherever you are.

369
00:19:25,458 --> 00:19:26,834
Awesome.

370
00:19:26,834 --> 00:19:28,959
And then slow and
steady hands are gonna come

371
00:19:28,959 --> 00:19:31,208
to the earth to help you here.

372
00:19:31,208 --> 00:19:33,125
We're going to
slowly bend the knees.

373
00:19:33,125 --> 00:19:34,375
Come back down.

374
00:19:34,375 --> 00:19:36,750
So we have probably,
not probably,

375
00:19:36,750 --> 00:19:38,625
we certainly
have different bodies,

376
00:19:38,625 --> 00:19:39,959
if these transitions
aren't working for you.

377
00:19:39,959 --> 00:19:42,333
Try not to get
too in your head just

378
00:19:42,333 --> 00:19:45,708
know that this whole
practice is meant for you.

379
00:19:45,708 --> 00:19:48,333
Really make it your own.
It's all good.

380
00:19:48,333 --> 00:19:51,708
So from here we're gonna slide
the blanket down to the left

381
00:19:51,708 --> 00:19:53,250
side of the mat.

382
00:19:55,291 --> 00:19:58,917
And this is perfect little segue
and in terms of making it your

383
00:19:58,917 --> 00:20:01,250
own, you're gonna come on to
your belly and you're going to

384
00:20:01,250 --> 00:20:03,333
do it anyway that
feels good for you.

385
00:20:03,333 --> 00:20:04,959
So just move mindfully.

386
00:20:04,959 --> 00:20:08,375
I'm going to come to all fours
first with one knee, left knee,

387
00:20:08,375 --> 00:20:12,166
on the blanket and one knee off.

388
00:20:12,166 --> 00:20:13,917
And then I'm gonna
come to my belly from here.

389
00:20:13,917 --> 00:20:17,041
You're just going to come on to
your belly and we're gonna bring

390
00:20:17,041 --> 00:20:20,917
the left hip on to the blanket.

391
00:20:21,750 --> 00:20:24,000
Elbows are gonna
come underneath us.

392
00:20:24,000 --> 00:20:25,583
Just like we do in Sphinx Pose.

393
00:20:26,375 --> 00:20:29,208
And then breathe deep as you
press your right foot into the

394
00:20:29,208 --> 00:20:32,583
earth and you're gonna hug your
left knee all the way up so that

395
00:20:32,583 --> 00:20:34,208
your left inner thigh

396
00:20:34,208 --> 00:20:37,875
or your left knee is
resting on your blanket.

397
00:20:39,792 --> 00:20:42,625
Now to protect the shoulders,
go ahead and press up out of the

398
00:20:42,625 --> 00:20:46,125
earth and breathe deep here.

399
00:20:46,125 --> 00:20:47,583
Ah.

400
00:20:50,708 --> 00:20:52,417
Breathing down into the belly.

401
00:20:54,083 --> 00:20:57,417
If you find that you want a
little more you can always stack

402
00:20:57,417 --> 00:21:00,500
another blanky or a little
couch pillow or something.

403
00:21:00,500 --> 00:21:03,041
Your dog. Just kidding.

404
00:21:03,041 --> 00:21:04,250
Underneath.

405
00:21:09,458 --> 00:21:11,542
Couple restorative breaths here.

406
00:21:14,667 --> 00:21:17,041
Maybe you're just
getting settled in.

407
00:21:24,500 --> 00:21:25,667
Excellent.

408
00:21:25,667 --> 00:21:27,500
To come out,
this is so important,

409
00:21:27,500 --> 00:21:30,083
take a second here to
connect to your center.

410
00:21:30,083 --> 00:21:31,208
Hug the low ribs in.

411
00:21:31,208 --> 00:21:33,333
Imagine where your
hands were on your low ribs.

412
00:21:33,333 --> 00:21:36,083
You're gonna bring your hands
underneath your ribs here just

413
00:21:36,083 --> 00:21:37,583
like you were going to do Cobra.

414
00:21:37,583 --> 00:21:39,792
And then use that
connection to your core

415
00:21:39,792 --> 00:21:41,417
to straighten your leg.

416
00:21:41,417 --> 00:21:43,917
Great, then we'll
press up to all fours.

417
00:21:43,917 --> 00:21:45,917
Slide the blanket
over to the other side.

418
00:21:47,291 --> 00:21:50,708
And then you can come on to
your belly any way you want.

419
00:21:50,708 --> 00:21:53,125
I'm gonna put my
right knee on the blanket.

420
00:21:53,125 --> 00:21:54,625
Start on all fours.

421
00:21:54,625 --> 00:21:57,041
And then from there, slide down.

422
00:21:59,667 --> 00:22:02,250
Elbows underneath the shoulders.

423
00:22:02,250 --> 00:22:06,458
Press away from your yoga mat
to not bring any undue

424
00:22:06,458 --> 00:22:08,417
pain or tension
in your shoulders.

425
00:22:08,417 --> 00:22:10,333
And let's check it out
here on the other side.

426
00:22:10,333 --> 00:22:14,667
So this is kind of the final
beat of our practice so use this

427
00:22:14,667 --> 00:22:18,041
time wisely to
maybe soften your gaze.

428
00:22:19,208 --> 00:22:21,917
This is your time.
You've taken it for yourself.

429
00:22:24,375 --> 00:22:26,708
Breathe deep.
Just be with your breath.

430
00:22:26,708 --> 00:22:27,834
Be with yourself.

431
00:22:27,834 --> 00:22:31,166
Trust that this is valuable
time that you're taking.

432
00:22:31,959 --> 00:22:34,750
It will have
inevitably an effect on

433
00:22:34,750 --> 00:22:36,125
everything else you do.

434
00:22:36,917 --> 00:22:39,792
The moment you
step up off the mat

435
00:22:39,792 --> 00:22:42,375
and into the rest of
your day or your evening.

436
00:22:48,208 --> 00:22:53,041
Way to stick with it and way
to give your mind and body

437
00:22:55,166 --> 00:22:56,667
some attention and love.

438
00:23:00,166 --> 00:23:01,166
Cool.

439
00:23:01,166 --> 00:23:03,542
To come out let's
take a deep breath in.

440
00:23:04,375 --> 00:23:07,333
Exhale, release draw the
hands underneath the shoulders.

441
00:23:07,333 --> 00:23:09,125
Just like we do in Cobra.

442
00:23:09,125 --> 00:23:11,500
Hug the low ribs in,
connect to your center.

443
00:23:11,500 --> 00:23:13,583
Extend the left leg out long.

444
00:23:13,583 --> 00:23:16,667
Inhale to press up to all fours.

445
00:23:16,667 --> 00:23:20,208
Bring your blanket to
the center now or

446
00:23:20,208 --> 00:23:21,834
your towel to the
center of your mat.

447
00:23:21,834 --> 00:23:24,875
Bring the knees wide and
you're gonna send it back.

448
00:23:24,875 --> 00:23:26,458
We're going to
end in a Child's Pose.

449
00:23:26,458 --> 00:23:29,750
It can be wide legged
or if that ain't your jam

450
00:23:31,333 --> 00:23:33,000
you can bring the knees together

451
00:23:33,000 --> 00:23:35,208
and use your blanket as a pillow

452
00:23:36,875 --> 00:23:39,750
for a more traditional Balasana.

453
00:23:39,750 --> 00:23:41,417
So Yogi's choice.

454
00:23:42,750 --> 00:23:44,291
Pick your poison.

455
00:23:44,291 --> 00:23:47,250
Pick your beautiful
Child's Pose which is our

456
00:23:47,250 --> 00:23:49,625
last shape of the practice.

457
00:23:51,834 --> 00:23:54,041
And listen to the
sound of your breath.

458
00:23:56,041 --> 00:24:01,291
Listen to the
wisdom of your heart

459
00:24:01,291 --> 00:24:03,291
as you listen to your breath.

460
00:24:05,375 --> 00:24:08,166
And trust that when you do stuff
like that your body actually,

461
00:24:08,166 --> 00:24:09,500
I think, responds.

462
00:24:11,375 --> 00:24:14,041
Heals more quickly.

463
00:24:23,834 --> 00:24:28,083
So any of these shapes you can
repeat on your own whenever you

464
00:24:28,083 --> 00:24:30,125
just need a little
something something.

465
00:24:31,667 --> 00:24:35,792
You can bookmark this
video of course to return to.

466
00:24:37,500 --> 00:24:40,792
And if you're seeking more or

467
00:24:41,667 --> 00:24:43,708
different types a low back yoga

468
00:24:43,708 --> 00:24:46,500
you can look in the description.

469
00:24:46,500 --> 00:24:50,834
I'm going to link to some other
low back and hips and even some

470
00:24:50,834 --> 00:24:53,708
videos for back pain
that you might like to

471
00:24:53,708 --> 00:24:56,667
supplement with this practice.

472
00:25:00,166 --> 00:25:02,583
You can pause the video to
stay here a little bit longer.

473
00:25:02,583 --> 00:25:05,917
If you're ready, I'll invite
you to come back up.

474
00:25:08,917 --> 00:25:10,708
Come into a seat.

475
00:25:10,708 --> 00:25:12,250
I'm gonna sit on my blanky.

476
00:25:14,667 --> 00:25:17,917
And we're going to seal the deal
by kissing the palms together.

477
00:25:20,458 --> 00:25:25,375
And bowing to you,
to me and to us.

478
00:25:25,375 --> 00:25:27,875
Again, way to give
yourself some love today,

479
00:25:27,875 --> 00:25:29,875
some attention.

480
00:25:31,667 --> 00:25:36,417
Our attention spans are
so short and distracted.

481
00:25:36,417 --> 00:25:38,083
I think now more than ever that

482
00:25:38,083 --> 00:25:40,750
the body is getting
neglected too.

483
00:25:40,750 --> 00:25:44,000
And the body has always been
built to work and do amazing

484
00:25:44,000 --> 00:25:44,959
things but

485
00:25:46,500 --> 00:25:49,083
since we're not taking
proper time to slow down

486
00:25:51,250 --> 00:25:52,708
it can get a
little out of control.

487
00:25:54,583 --> 00:25:58,333
If you're doing this video my
guess is you know and I'm saying

488
00:25:58,333 --> 00:25:59,708
you have good intuition.

489
00:25:59,708 --> 00:26:00,959
Love you so much.

490
00:26:00,959 --> 00:26:03,542
Tell us how it went in the
comments section down below.

491
00:26:03,542 --> 00:26:05,583
Please share this with someone
who you think might benefit.

492
00:26:05,583 --> 00:26:08,500
A lot of people, I think, will
benefit from this lower back

493
00:26:08,500 --> 00:26:10,542
love so spread the love.

494
00:26:10,542 --> 00:26:12,708
Subscribe to Yoga With
Adriene YouTube channel

495
00:26:12,708 --> 00:26:13,458
if you haven't already.

496
00:26:13,458 --> 00:26:17,375
It's the best and easiest way
to support the channel and this

497
00:26:17,375 --> 00:26:20,458
community and all the
free yoga that goes around.

498
00:26:20,458 --> 00:26:23,417
So thank you from
my heart to yours.

499
00:26:23,417 --> 00:26:25,208
Namaste.

500
00:26:26,542 --> 00:26:30,667
(bright music)