what's up everyone welcome to yoga with

Adriene I'm Adriene and welcome to my

new yoga room so our first video back in

the new yoga room or first yoga video

anyway back in the new yoga room so I

welcome you help me christen it with

some yoga basics this month we're kind

of getting back to basics and today

we're going to do back pain we're not

going to do back pain but we're going to

kind of address back pain and really

just kind of spend some time on the

floor remembering that your yoga

practice has your back welcome to the

new room it's probably going to change

my paint it might even move to another

room who knows but you know I think that

this practice a particular especially

since it's for the back and just our

yoga practice in general is awesome for

kind of teaching us to find support from

within and of course to go with the flow

so let's hop on the mat and get started

all right my friends so today we're

going to begin on our backs take your

time getting there maybe take a full

body stretch when you land and begin to

notice your breath as we begin take a

second to notice some of you have

probably heard me say this before that

your yoga mat or your yoga practice your

yoga has your back literally in this

moment right bring the hands to your

ribs bring the feet to the outer edges

of your mat and then allow the knees to

fall and but take your time getting here

no rush then lift your lower back lift

your pelvis and see if you can just kind

of tuck the tailbone in maybe reaching

it up towards the sky so we're just kind

of lengthening out through the lower

back basically then we'll draw the

shoulder blades in and together and down

so we're just kind of crawling those

shoulder blades underneath you so that

we can open up through the chest

and we soften through the belly kind of

soften through the bowl the pelvis here

best you can all these kind of subtle

body things come with time so if you're

super new to the yoga practice try not

to get too caught up on these things

just settle in and be where you're at

today of course so the best tip for

beginners for me or you know like the

most important yoga basic is to use your

breath as a barometer so today is going

to be nice and yummy but as we continue

on through the yoga basics and you begin

to amp up your practice stick with your

breath so that's why today we're going

to close the eyes and take a moment to

just notice your breath now this natural

grass or nothing fancy nothing forced

see if you can soften through the skin

of your face so you might be clenching

your eyebrows right now are the eyes

maybe clinching in the jaw and just give

yourself a second to relax and notice

the natural rhythm

the natural ebb and flow of your breath

and perhaps you'll find I tend to find

that just by noticing my breath I begin

to play with it maybe extending the

inhale maybe lengthening the exhale

noticing if it's a deep breath morning

or day or night or shallow breath the

beginning to play with that just a

little bit a couple of mindful breaths

here and I always say just a couple of

mindful breaths can really change what's

going on in the mind your mental

capacity can really change your day

let's take one more deep breath in here

and one big breath out

and then we'll slowly begin to heel toe

heel toe so here's a beginner basic

thing when you hear that in class we

mean heel to the earth toes in heels in

toes in and that's what heel toe heel

toe means so we heel toe heel toe the

feet together the more I say it the more

I'm like so dumb and then we'll scoop

the knees slowly up towards the heart so

we're moving nice and slow today that

way if you are in a moment of back pain

you're moving mindfully and with ease

and if not you're just kind of slowing

things down for a change working on

preventive care hug the knees into the

chest nice and slow we scoop the

tailbone up again lengthening through

the lower back body and we relax the

shoulders still crawling the shoulder

blades underneath so we can open up

through the chest and the heart cool

bring the palms to the kneecaps here

we're just going to draw low circles so

we get a little massage in the lower

back body and when you feel comfortable

go ahead and take your gaze off the

video you might even close your eyes

just begin to notice what's going on as

you massage through the sacrum here and

then we begin to lay the breath in using

the breath to inspire the movement and

using the movement to inspire the breath

in return take your circle in the

opposite direction if you haven't

already maybe you already do in your own

groove thing you know I like that

and then we'll draw the knees back to

Center and we'll use the palms gently on

the knees to kind of create a like an or

like motion here so the feet can say

stay soft it here at first and we're

just going to draw the knees wide open

and then in through Center scoop the

tailbone up and keep going now I wanted

you to start with the feet soft here

just you could feel the difference when

you point the toes or just kind of add

brightness you might find those yogi

toes spreading the toes energy and the

feet notice how when we have energy in

the feet we can still keep the control

kind of slow controlled movement but we

kind of support the stretch sometimes

teachers refer to hugging the muscle to

the bones and that's just kind of

activating everything so that you can

move with integrity and this is really

great as you deepen your practice right

so you may not feel that at first but if

you've been practicing for a while and

you're doing this video with me this is

something that we need to start paying

attention to kind of activating from the

crown of the head to the soles of the

feet to create a full body experience so

if you're like I have no idea what

you're talking about just enjoy the

stretch enjoy your practice keep

breathing let's do one more big circle

here awesome and then we're going to

slowly press the soles of the feet back

down to the earth and these are going to

hug in heels in line with the hip points

so we're definitely paying attention to

alignment and action in these videos

this month notice if the kind of the

shoulders have started to tense up again

you can crawl the shoulder blades back

underneath you open up through the chest

and the heart cool keep the left foot

down on the earth all four corners of

your left foot so even here we pay

attention to foundation not just in

warrior three or tree pose balancing

postures even here connectivity as you

inhale slide your right leg

all the way up towards the sky maybe you

straighten that leg here maybe it's a

little tight no worries be in the moment

so as we begin to bring focus to the

right leg the left leg wants to spill

out so we'll hug the left leg in again

stay connected to your foundation left

foot strong back to basics today really

paying attention to building our

practice from the ground up really going

to help so whether we can extend the leg

or not here you can find a little micro

movement maybe bending the knee and then

straightening the leg maybe pointing and

flexing the toes rotating the ankle this

is great in general just letting the

blood flow in the opposite direction

especially if you tend to be on your

feet a lot so good then I'll interlace

the fingertips behind my right thigh if

you're super tight and you want to pause

the video to grab like a tie or a towel

or you're lucky enough to have a yoga

strap or a one of those like physio

bands you know you can strap it around

the ball joint there and then use it

kind of like a arm extender tailbone

scoops up lengthening the lower back

body once again just staying mindful

there we might just stay here or we

might inhale in again and on an exhale

slowly peel the crown of the head up

towards the sky shoulders are going to

stay relaxed here my friends tailbone

scooping up notice how your yoga

practice has your back here interesting

sensations right and the foot and the

sole of the foot right now blood flowing

in the opposite direction take one more

breath and then use your exhale to

slowly melt it down awesome take your

right ankle cross it on over the top of

your left thigh and we take a deep

breath in and a deep breath out awesome

interlacing behind the left thigh this

time right hands are going to go through

the hole and catch the left fingertips

here then I'm going to bring awareness

through both feet here so kind of

flexing really showing the slow of your

foot off here right shin parallel to the

ceiling cool if you're new to the

Justin you're tight you might just stay

here using your right elbow maybe

depress the right leg out notice how the

lower back wants to come up here and

we're going to keep maintaining that

length by scooping the tailbone up cool

go ahead and tuck your chin into your

chest to lengthen through the back of

your neck just in case you're stuck here

and then again you can stay here or we

might extend the left leg all the way up

I continue to squeeze that left leg in

towards our so we're here breathing into

the outer right hip staying long in the

lower back body relaxed in the shoulders

or we're here just kind of adding that

hamstring stretch finding that sit bone

to heel connection cool big breath in

and we use the exhale to slowly release

nice and slow

cool unravel right foot comes to the

ground and we take a big breath in as we

find all four corners of the right foot

and lift the left foot up high so if

you're an experienced yogi you know you

you might want to kind of blow through

this you're kind of like oh I need

faster tempo so I encourage you if

you're feeling frustrated to just kind

of slow it down chill it out with me and

feel your yoga mat rise up to support

your back body if you're new to the

practice and this feels super foreign to

you notice that embraced that to just

take note because in a month you're

going to want to remember you know where

you begin and how much you've evolved in

grown so but don't take my word for it

okay here we go

so whether that leg is straight or not

you might begin to find a little micro

movement man I stubbed my toe big time

it looks black and blue classy and I'll

interlace the fingertips behind the left

thigh this time again I'm maintaining a

nice strong foundation in my right foot

expanding my awareness scoop your

tailbone up lengthen through the

lower back body keep breathing and then

I can stay here inhale in or I might

exhale slowly peel the nose up shoulders

stay relaxed shouldn't be any pain here

so keep a nice spaciousness between your

chin and your chest

definitely activating the abdominals

here perfect and important for back body

strength big breath in use your exhale

to release awesome we're going to take

that left ankle over to the top of the

right thigh and we just notice what's

going on slowing it down nice and easy

so if your pelvis wants to twerking in

twerk

I meant torque but twerk - you know Yoga

is great because we're kind of

challenging the body's natural kind of

habits that we create when we sit at a

desk or you know sleep on our sides all

this stuff body history so just notice

and then we'll interlace behind the

right thigh lifting the right chin

parallel to the ceiling and we find our

stretch here so you can play with how

much you squeeze for most just kind of

coming into the shape is enough

maybe pressing the left elbow into the

left inner thigh if that works for you

keeping the chest nice and open guys and

making sure we haven't grown really

tense in the shoulders so let's keep

relaxing through the shoulders and the

neck

we have a little energy a little

brightness connecting through both feet

you might take a deep breath in here and

just stay here or you might take a deep

breath in and begin to extend that right

leg all the way up

find your breath nice long smooth deep

breaths on an exhale gently release both

feet come to the mat inhale reach the

arms up and overhead exhale slowly hug

your knees into your chest one more time

this time you can rock a little back and

forth find what feels good and then

whenever you're ready we're going to

bring the hands to the backs of the

thighs and begin to rock it up so this

is great little massage for the spine

connecting to little playful energy here

maybe Rock once twice three times a lady

or man and we'll come to all fours

nice and slow take your time getting

there no need to rush

so we'll stack the hips right over the

kneecaps really paying attention to the

tops of the feet here getting a stretch

notice if the toes come in or come out

we're going to draw them right in line

with the knees ankles in line then bring

your awareness to your wrists right

underneath the shoulders spread your

palms super wide like starfish and then

press away from your yoga mat coming

into tabletop position take a deep

breath in and a long breath out

find extension through the crown of the

head so if your spine is kind of coming

down here see if you can bring your gaze

straight down and lengthen through the

neck cool big breath in big breath out

and on your next inhale let's begin to

drop the belly and open the heart

towards the front tailbone reaches up

towards the sky on an exhale start with

the tail begin to curl it under tuck it

in we crawl up through the spine nice

and slow today so resist the urge to

rush I do it all the time too we're so

used to kind of moving in a hurried and

rushed away so unhurried and unrushed

here as you draw your chin to your chest

navel up and press into your yoga mat

now some keep it going in your own time

with the rhythm of your breath we inhale

reach the tailbone up towards the sky

stretch to the front body lots of space

and the spine nice and slow and on your

exhale doesn't matter if you're in

rhythm with me you can move with your

breath we'll begin to curl the tailbone

under rounding through the spine take a

couple more on your own see if you can

connect to the sound of your breath

finish it up

awesome then come back to tabletop

position curl the toes under walk the

palms out just a hair and then with the

knees bent we're going to lift the hips

up to downward facing dog again knees

stay bent here's lots of love for the

back as we press away from your yoga mat

draw the shoulders away from the ears

knees bent generously melt your belly

and your lower ribcage to the tops of

your thighs melt your heart towards the

back edge of your yoga mat take a deep

breath in the deepest breath you've

taken in all day and then on an exhale

would be interest rating through the

left leg right knee stays bent inhale

bend both knees exhale straighten

through the right leg so we're obviously

just peddling it out here inhale to

Center exhale left heel drops down

inhale to Center

right heel drops down one more time on

each side inhale to Center shoulders

draw away from the ears exhale left heel

reaches doesn't even matter if it comes

anywhere close to the yoga mat inhale to

Center and right leg extends

awesome slowly lower to the knees knees

come together we come on to the tops of

the feet we rotate the wrists shake it

out if you need to and then we come into

Bowl asana so really mindful Child's

Pose today knees are together so big

toes are together we're going to allow

the shoulders to round forward and

releasing slowly the head to the mat now

if this is not jiving with you some

options are to use a little blanket

between the knees if that's hurting you

can also lift the earth up to you with a

block or pillow for the head if this is

not a comfortable position for you

because of your torso then you can take

the knees wide and practice in an

extended Child's Pose here okay but give

it give the lesson on a try and

ultimately listen to your body write a

couple breaths here nice and slow

inhale fill your back with air so see if

you can feel the skin of your back body

stretch as you inhale in and then on

your exhale imagine the weight of your

buttocks your hips kind of dropping down

melting down to kiss the soles of your

feet as you breathe out so there's a lot

of stuff we can do in these beautiful

simple restorative poses

close your eyes for one more breath

cycle you got it awesome then we'll

slowly draw the palms back up come to

all fours come back to your tabletop

position doing awesome everyone just a

couple more poses and then we're done so

stick with the mindfulness here we're

just going to shake the shift not shake

shake shift the hips to the right and

send the crown of the head to the left

just nice side body stretch here big

breath and then through Center opposite

side hips shift to the left crown of the

head to the right stretch and then back

to Center

awesome extend the right leg out here

big breath in on your exhale we're

slowly drawing the right knee all the

way up in for a one-legged pigeon so you

might need to walk your palms out here

and then slowly we hike that right leg

up slide the left leg back we have a

foundational video for this so you can

check it out and then we're just going

to play with how close or how far the

right heel is so listen to your body

move nice and slow as if you're moving

through water here connect to your

breath press into your fingertips big

breath in as you inhale see if you can

find space through the front body so it

might look like this it might not just

be in the moment with your breath and

then Yogi's choice you can stay lifted

here or you can begin to melt it over

for a couple breaths pulling gently back

on the right hip crease staying active

in the feet as we've mentioned all

through this practice and then finding

your bliss here for just a couple

breaths

use the palms to gently walk yourself

back up and if you're already up we'll

slowly begin to curl the left toes under

and come back to all fours nice and slow

though again imagine moving through

water just kind of honor your body cool

inhale extend the left leg out and the

same thing on the other side walking the

palms forward if you need to and we find

it here nice and slow

playing with how close or how far your

left heel is here I encourage you to

loop the shoulders maybe find a gentle

lift in the heart wherever you are and

then maybe we experiment with coming

forward maybe not

couple breaths here go ahead and close

your eyes or just draw your attention

inward notice what's going on feel the

whole body connected so we're going for

a hundred and ten percent full-body

experience here just do your best

and gently using the palms to press back

up this time we're going to go ahead and

shift our weight onto our left hip and

swing the right leg all the way around

go ahead and extend the legs out long

coming to stiff post as hilarious stiff

pose I meant staff pose but I'm feeling

kind of stiff so it's good to be back go

to take the fleshy part of the buttocks

aside if it feels right you can press

into the heels feet can be flushed

together or hip width apart tops of the

thigh bones drawl down we bring the

palms behind us or the fingertips lifted

and we just stand up nice and tall

through the spine

so crown of the head lifts lower belly

draws in maybe you're familiar with

odeon Abunda this idea of drawing the

navel lock in and up so it kind of

cultivates an energy here a lifting if

you will one more breath it's hard work

press into the heels and exhale on your

next inhale reach the fingertips up

towards the sky reach reach reach and

then exhale bend the knees soften

through the knees and take it forward

tops of the thighs in the belly become

one so bend your knees as generously as

you need to here then go ahead and allow

the weight of the head to relax over

breathing from the tip of the tailbone

all the way to the crown of the head and

for like what the heck does that mean

just maybe close your eyes and imagine a

line from the crown of your head to the

tip of your tailbone and breathe deeply

as you relax your shoulders each exhale

relaxing the shoulders

you can play with straightening the legs

here of course

already take one more deep breath in

here and then use your exhale to unravel

and release back up awesome go ahead and

send your seat towards the front edge of

your mat so that you can bring the hands

behind the thighs and slowly roll it

down so nice and slow best you can there

will be that breaking point oh and then

we continue the journey down awesome

we're going to end today's practice with

a reclined twist again feel the earth

rising up to support your spine feel

your yoga practice your yoga mat having

your back in this moment feel that

support hug the knees into the chest

then we'll send the fingertips out left

to right Texas teen I'll just take a

couple breaths here to close your eyes

and just notice what's going on in the

shoulders find your foundation here that

which is touching the earth so really

ground down through all ten knuckles

spread the fingertips out wide then

we'll inhale scoop the tailbone up

lengthen through the lower back body

once again and then we'll either melt

the knees over towards the left here or

you can experiment with shifting your

hips to the right first just to give

yourself a little more space so if

you're new to the practice you might

shift your hips to the right first and

then melt your knees to the left or if

you've been practicing well and you know

that you just like to take it from the

center but go ahead and release other

options put a pillow or a block between

the legs or maybe underneath to stack

we're going to be here for a couple

breaths maybe you turn onto your right

ear and everyone breathe into your belly

as you breathe in and use your exhale to

ground gentle energy down through that

right shoulder eventually we'll be able

to connect

if you feel any sharpness any pull

anything that doesn't feel good

back off maybe try lowering knees a

little bit here

another option to just engage more is to

extend the right leg out long we have a

foundations of yoga for this pose to

that super yummy check it out big breath

in use the exhale to melt back to Center

we're gonna go wide leg here teeter

totter a couple times left to right and

then when you're ready we'll take it to

the other side either melting the knees

right on to the right or taking a second

to shift the hips over towards the left

and then on over to the right side of

your room find what feels good here so I

like to offer a lot of options but

really it's just you kind of staying

curious in each posture breathe enjoy

on an exhale whenever you're ready come

back raveling back to centre

you can bring the hands to the backs of

the thighs here and rock and roll up to

a comfortable cross-legged position

maybe heading into a little meditation

or just a moment of stillness there

otherwise you can join me in kind of

inching out on your yoga mat taking some

space extending the legs out long and

just noticing how the back feels if you

do this coming into a shavasan if the

back is troubling you and that's why you

sought out this video maybe you're kind

of in that kind of immediate acute pain

phase then you might want to return to

where we started feet as wide as the mat

knees together lower back length

lengthened nice and long so we have

options here or here awesome work my

friends tuck your chin to your chest

lengthen through the neck open your

heart open your chest open your mind let

the nutrients of your practice begin to

settle in as much time as will allow

spend some moments here you know just in

shavasana letting the nutrients of your

practice again settle in seep in and

letting your energy kind of ground it's

so nice that we take this time to kind

of roll around on the earth feel again

your yoga has your back find support and

really work from the inside out to heal

your body and heal your life thank you

so much for sharing your time in your

practice with me I wish you a beautiful

rest of your of your day and I hope that

you find a pain-free back take good care

namaste

there