1 00:00:00,030 --> 00:00:01,170 hey everyone welcome to yoga with 2 00:00:01,170 --> 00:00:03,300 Adriene I am Adriene and today we have a 3 00:00:03,300 --> 00:00:05,759 sequence for the lower back this is 4 00:00:05,759 --> 00:00:07,919 something that you requested and I think 5 00:00:07,919 --> 00:00:09,960 is awesome and really dear to me because 6 00:00:09,960 --> 00:00:13,019 I very much believe in the healing power 7 00:00:13,019 --> 00:00:16,379 of yoga practice key word practice so I 8 00:00:16,379 --> 00:00:19,289 encourage you invite you to try this 9 00:00:19,289 --> 00:00:21,410 video more than once 10 00:00:21,410 --> 00:00:23,369 embrace the repetition you might 11 00:00:23,369 --> 00:00:25,830 favorite the video or click the Add to 12 00:00:25,830 --> 00:00:28,519 tab below so you can find it more easily 13 00:00:28,519 --> 00:00:30,510 but this is something that I think if 14 00:00:30,510 --> 00:00:33,000 you practice regularly will really 15 00:00:33,000 --> 00:00:35,219 provide you some yummy benefits and 16 00:00:35,219 --> 00:00:38,460 hopefully get you living pain-free in 17 00:00:38,460 --> 00:00:41,100 the back so let's check it out shall we 18 00:00:41,100 --> 00:00:43,140 hop on the mat and let's learn you'll 19 00:00:43,140 --> 00:00:45,390 get for lower back pain 20 00:00:45,390 --> 00:00:50,450 [Music] 21 00:00:55,100 --> 00:00:57,810 all right my friends we're going to 22 00:00:57,810 --> 00:01:01,170 start that on our backs today using the 23 00:01:01,170 --> 00:01:04,260 support of the earth to tend to the 24 00:01:04,260 --> 00:01:06,900 lower back I just love all poses on on 25 00:01:06,900 --> 00:01:08,790 the back because it reminds me that we 26 00:01:08,790 --> 00:01:11,970 are supported so if you want to go there 27 00:01:11,970 --> 00:01:14,910 with me if you want to go oh they're 28 00:01:14,910 --> 00:01:18,630 right dancing that explicit lyrics if 29 00:01:18,630 --> 00:01:19,590 you want to go there with me you can 30 00:01:19,590 --> 00:01:21,030 just kind of take a deep breath in and 31 00:01:21,030 --> 00:01:24,510 already just feel relief from the idea 32 00:01:24,510 --> 00:01:26,670 that we are supported by the mat by the 33 00:01:26,670 --> 00:01:30,900 earth by this moment feel like a little 34 00:01:30,900 --> 00:01:33,810 bit of consciousness goes a long way so 35 00:01:33,810 --> 00:01:38,399 take a deep breath in long exhale out 36 00:01:38,399 --> 00:01:43,950 and then slowly we're going to wrap the 37 00:01:43,950 --> 00:01:46,710 arms around the shins might interlace 38 00:01:46,710 --> 00:01:48,990 the fingertips here and nice and slow 39 00:01:48,990 --> 00:01:51,270 we'll let the knees come in towards the 40 00:01:51,270 --> 00:01:54,090 heart so if the lower back is already 41 00:01:54,090 --> 00:01:55,170 starting to talk to you you have a 42 00:01:55,170 --> 00:01:57,330 couple options palms can come to the 43 00:01:57,330 --> 00:01:59,940 knees this is great or again we can 44 00:01:59,940 --> 00:02:02,250 interlace now rather than hardcore 45 00:02:02,250 --> 00:02:05,130 squeezing just breathe here lacks the 46 00:02:05,130 --> 00:02:07,289 shoulders down let the weight of the 47 00:02:07,289 --> 00:02:09,568 elbows drop and we have two options 48 00:02:09,568 --> 00:02:11,190 we're gonna rock a little side to side 49 00:02:11,190 --> 00:02:13,170 just kind of massaging the lower back 50 00:02:13,170 --> 00:02:16,140 not squeezing like I do normally and hop 51 00:02:16,140 --> 00:02:17,520 the yoga but just kind of letting the 52 00:02:17,520 --> 00:02:20,730 space be so I have an option here or I 53 00:02:20,730 --> 00:02:22,860 have the option to draw circles with the 54 00:02:22,860 --> 00:02:25,860 palms so just take a second here on your 55 00:02:25,860 --> 00:02:27,420 own because everyone's different so hard 56 00:02:27,420 --> 00:02:29,640 to do yoga for this and yoga for that 57 00:02:29,640 --> 00:02:32,819 because everyone's different everyone's 58 00:02:32,819 --> 00:02:34,620 experiencing different sensations so 59 00:02:34,620 --> 00:02:37,740 just try to honor that and I'll 60 00:02:37,740 --> 00:02:40,650 encourage you to listen to your body be 61 00:02:40,650 --> 00:02:42,990 gentle and of course modify up modified 62 00:02:42,990 --> 00:02:47,970 down as needed so what we're doing is 63 00:02:47,970 --> 00:02:50,760 drawing circles with the palms on the 64 00:02:50,760 --> 00:02:54,290 knees one way and then the other or 65 00:02:54,290 --> 00:02:57,390 we're fingertips interlace going left to 66 00:02:57,390 --> 00:02:59,370 right might even linger on one side if 67 00:02:59,370 --> 00:03:02,970 that feels good and then close your eyes 68 00:03:02,970 --> 00:03:05,700 look away from the video and just take a 69 00:03:05,700 --> 00:03:08,280 second to feel both these things out 70 00:03:08,280 --> 00:03:14,190 to check in with the lower back make 71 00:03:14,190 --> 00:03:23,610 sure you're breathing deep awesome then 72 00:03:23,610 --> 00:03:26,580 when you feel satisfied slowly we'll 73 00:03:26,580 --> 00:03:28,890 release the soles of the feet to the 74 00:03:28,890 --> 00:03:30,720 match and we'll inhale reach the 75 00:03:30,720 --> 00:03:32,580 fingertips all the way up and overhead 76 00:03:32,580 --> 00:03:34,350 nice and easy 77 00:03:34,350 --> 00:03:36,180 we're going to just rock the pelvis here 78 00:03:36,180 --> 00:03:38,130 so I'm going to rock the pelvis so that 79 00:03:38,130 --> 00:03:42,000 the lower back he comes kind of a 80 00:03:42,000 --> 00:03:44,010 rainbow over my mat so if I wanted I 81 00:03:44,010 --> 00:03:47,160 could slip my hand underneath there and 82 00:03:47,160 --> 00:03:48,739 then I'm just gonna rock the pelvis here 83 00:03:48,739 --> 00:03:51,959 get fasi so nice and easy we can bend 84 00:03:51,959 --> 00:03:56,069 the elbows as I tuck the pelvis and then 85 00:03:56,069 --> 00:03:59,819 exhale tailbone down naval stretches 86 00:03:59,819 --> 00:04:04,170 long belly stretches long and then we 87 00:04:04,170 --> 00:04:07,190 switch it doesn't even matter what 88 00:04:07,190 --> 00:04:10,500 you're inhaling on and what you're 89 00:04:10,500 --> 00:04:13,739 exhaling on just breathe deep and I'm 90 00:04:13,739 --> 00:04:15,239 sure this is gonna look great on the 91 00:04:15,239 --> 00:04:16,529 video but we're just kind of coming into 92 00:04:16,529 --> 00:04:19,790 almost a little sensual pelvic Rock here 93 00:04:19,790 --> 00:04:22,680 but it's awesome because we're massaging 94 00:04:22,680 --> 00:04:25,200 the top of the buttocks here and we're 95 00:04:25,200 --> 00:04:26,760 just loosening up finding a little 96 00:04:26,760 --> 00:04:31,010 soothing movement for that lower back 97 00:04:31,010 --> 00:04:33,240 staying grounded to the soles of the 98 00:04:33,240 --> 00:04:35,970 feet just do a couple more stretching 99 00:04:35,970 --> 00:04:37,740 the belly along is the lower back lift 100 00:04:37,740 --> 00:04:40,470 stuff and then maybe drawing the navel 101 00:04:40,470 --> 00:04:42,419 down as we lengthen through the tailbone 102 00:04:42,419 --> 00:04:44,430 lower back flush with the mat do a 103 00:04:44,430 --> 00:04:47,479 couple more on your own 104 00:04:51,970 --> 00:04:56,530 like a baby bridge baby setu bandhasana 105 00:04:56,530 --> 00:05:00,080 experience cool when you satis when you 106 00:05:00,080 --> 00:05:01,280 feel satisfied of that I got a little 107 00:05:01,280 --> 00:05:02,389 Zend out there when you feel satisfied 108 00:05:02,389 --> 00:05:05,660 we're gonna lift the knees back up and 109 00:05:05,660 --> 00:05:07,850 we're gonna cross the ankles and we have 110 00:05:07,850 --> 00:05:10,190 an option here if you're really tending 111 00:05:10,190 --> 00:05:13,220 to lower back relief skip this rock to 112 00:05:13,220 --> 00:05:15,979 one side and come sit up if your lower 113 00:05:15,979 --> 00:05:17,690 back feels tight and you feel like this 114 00:05:17,690 --> 00:05:19,970 might be good join me in a little rock 115 00:05:19,970 --> 00:05:23,660 and roll up so I'm gonna grab the outer 116 00:05:23,660 --> 00:05:25,070 edges of the feet I'm going into Rock a 117 00:05:25,070 --> 00:05:27,650 little front to back if it feels like 118 00:05:27,650 --> 00:05:29,510 that's yummy do it a couple times 119 00:05:29,510 --> 00:05:31,610 massaging the spine remember it's all 120 00:05:31,610 --> 00:05:32,300 connected 121 00:05:32,300 --> 00:05:34,669 if this is a great way to just kind of 122 00:05:34,669 --> 00:05:37,940 relieve tension and stretches through 123 00:05:37,940 --> 00:05:40,010 the spine now if you're a little more 124 00:05:40,010 --> 00:05:41,300 sensitive today again we're all 125 00:05:41,300 --> 00:05:42,979 different approaching this different 126 00:05:42,979 --> 00:05:44,720 then just skip that move and come to 127 00:05:44,720 --> 00:05:47,840 cross-legged position which is where we 128 00:05:47,840 --> 00:05:49,340 will all meet I have a blanket here 129 00:05:49,340 --> 00:05:51,889 convenient food I'm going to lift my 130 00:05:51,889 --> 00:05:53,300 hips up on it can use a towel or 131 00:05:53,300 --> 00:05:55,910 blankets or nothing at all as we come to 132 00:05:55,910 --> 00:05:58,550 cross-legged and bring the palms to the 133 00:05:58,550 --> 00:06:01,850 knees here nice and easy breezy we 134 00:06:01,850 --> 00:06:04,150 inhale press the palms into the knees 135 00:06:04,150 --> 00:06:05,900 extend through the crown of the head 136 00:06:05,900 --> 00:06:09,110 lift your heart chest open then on an 137 00:06:09,110 --> 00:06:12,020 exhale chin to chest navel draws back 138 00:06:12,020 --> 00:06:14,240 towards the spine we come into what I 139 00:06:14,240 --> 00:06:17,930 call mr. burns pose here rounding 140 00:06:17,930 --> 00:06:23,320 forward breathe breathe in to the back 141 00:06:23,740 --> 00:06:27,349 and then inhale extend tagging a little 142 00:06:27,349 --> 00:06:29,870 weight in the elbows here open the chest 143 00:06:29,870 --> 00:06:33,889 the heart and exhale same thing chin to 144 00:06:33,889 --> 00:06:35,599 chest rounding forward go ahead and 145 00:06:35,599 --> 00:06:38,570 catch the weight in the palms and take a 146 00:06:38,570 --> 00:06:42,710 couple breaths here stretching the skin 147 00:06:42,710 --> 00:06:45,039 of the back 148 00:06:46,190 --> 00:06:49,530 the breath can be so healing so take 149 00:06:49,530 --> 00:06:51,690 some nice long smooth deep breaths here 150 00:06:51,690 --> 00:07:00,120 and then slowly we'll rock all the way 151 00:07:00,120 --> 00:07:04,220 back up and come to all fours 152 00:07:04,370 --> 00:07:07,560 nice and slow take it easy 153 00:07:07,560 --> 00:07:10,200 honor the body enjoy in this practice 154 00:07:10,200 --> 00:07:12,180 this time so we're gonna come to all 155 00:07:12,180 --> 00:07:15,150 fours if you want you can sneak in a 156 00:07:15,150 --> 00:07:19,350 gentle cat cow here we're gonna take the 157 00:07:19,350 --> 00:07:21,900 right leg and lift it gently all the way 158 00:07:21,900 --> 00:07:24,180 up into a lunge now again if the lower 159 00:07:24,180 --> 00:07:26,430 back is tight breathe deep if the lower 160 00:07:26,430 --> 00:07:29,910 back is tweaking you might save this I 161 00:07:29,910 --> 00:07:31,410 mean I just don't want anyone with lower 162 00:07:31,410 --> 00:07:33,240 back pain to do anything that they don't 163 00:07:33,240 --> 00:07:35,310 want to do so just listen to your body 164 00:07:35,310 --> 00:07:38,910 and breathe I'm going to heel-toe 165 00:07:38,910 --> 00:07:40,380 heel-toe my right foot out a little bit 166 00:07:40,380 --> 00:07:41,850 wider than I would normally in a 167 00:07:41,850 --> 00:07:43,290 runner's lunge you might even turn the 168 00:07:43,290 --> 00:07:45,480 right toes out slightly and we're going 169 00:07:45,480 --> 00:07:48,180 to bring both palms in towards the 170 00:07:48,180 --> 00:07:50,610 centerline now I'm going to curl my left 171 00:07:50,610 --> 00:07:53,190 toes under walk my left knee back and 172 00:07:53,190 --> 00:07:55,530 slowly sink into the hip so what I'm 173 00:07:55,530 --> 00:07:56,880 doing is this might seem a little 174 00:07:56,880 --> 00:07:59,700 counterintuitive but I'm stretching the 175 00:07:59,700 --> 00:08:02,010 front of that left hip crease the the 176 00:08:02,010 --> 00:08:04,440 psoas here that wraps literally from 177 00:08:04,440 --> 00:08:07,110 here to here which often causes some 178 00:08:07,110 --> 00:08:10,140 crabby crap crap in the lower back so 179 00:08:10,140 --> 00:08:11,880 we're finding a nice opening in the 180 00:08:11,880 --> 00:08:13,770 front of that hip crease we have the 181 00:08:13,770 --> 00:08:16,740 palms here to support us if you want if 182 00:08:16,740 --> 00:08:19,410 you have a block or a book and this is 183 00:08:19,410 --> 00:08:21,150 just too much for you can lift the earth 184 00:08:21,150 --> 00:08:22,169 up to you baby 185 00:08:22,169 --> 00:08:27,570 yeah or fingertips is always good now 186 00:08:27,570 --> 00:08:30,020 breathe 187 00:08:31,569 --> 00:08:34,029 finding what feels good again we're 188 00:08:34,029 --> 00:08:37,120 focusing on deep breaths and opening the 189 00:08:37,120 --> 00:08:39,059 front of that left hip creases so as if 190 00:08:39,059 --> 00:08:41,500 feels right you might lift that knee for 191 00:08:41,500 --> 00:08:44,589 a pulse or two but if we're super tight 192 00:08:44,589 --> 00:08:46,300 then that might not be an option and you 193 00:08:46,300 --> 00:08:48,639 might stay up nice and lifted 194 00:08:48,639 --> 00:08:51,880 a couple more breaths here smile relax 195 00:08:51,880 --> 00:08:58,389 the skin of the face we got this then to 196 00:08:58,389 --> 00:09:00,180 come out we'll come onto the fingertips 197 00:09:00,180 --> 00:09:02,740 send the sit bones back for a little 198 00:09:02,740 --> 00:09:04,839 stability as we walk that right heel in 199 00:09:04,839 --> 00:09:06,759 and then we're just gonna take it for a 200 00:09:06,759 --> 00:09:08,800 nice little counter pose here right heel 201 00:09:08,800 --> 00:09:10,509 stays in the earth as we relax the 202 00:09:10,509 --> 00:09:12,220 weight of the head over pulling the 203 00:09:12,220 --> 00:09:13,569 right hip crease back this doesn't have 204 00:09:13,569 --> 00:09:15,339 to be a deep stretch guys in fact if 205 00:09:15,339 --> 00:09:16,509 we're tending the lower back we should 206 00:09:16,509 --> 00:09:18,810 keep it nice and spacious nice and easy 207 00:09:18,810 --> 00:09:21,190 so one breath here with the weight of 208 00:09:21,190 --> 00:09:23,560 the head over remember it's all 209 00:09:23,560 --> 00:09:27,430 connected cool and then we'll rock back 210 00:09:27,430 --> 00:09:29,259 onto that right foot come to all fours 211 00:09:29,259 --> 00:09:32,949 and nice and easy gingerly switch to the 212 00:09:32,949 --> 00:09:36,279 other side Colts I'm gonna heel toe heel 213 00:09:36,279 --> 00:09:38,889 toe the left foot out now both palms 214 00:09:38,889 --> 00:09:41,769 come in towards the center line take it 215 00:09:41,769 --> 00:09:46,149 nice and slow fine integrity and then I 216 00:09:46,149 --> 00:09:48,579 will curl the right toes under walk that 217 00:09:48,579 --> 00:09:51,819 right knee back and check out what it's 218 00:09:51,819 --> 00:09:53,230 like on the other side so again I'm 219 00:09:53,230 --> 00:09:56,500 focusing on the psoas muscle or we can 220 00:09:56,500 --> 00:09:57,790 just kind of bring your awareness to the 221 00:09:57,790 --> 00:10:00,240 front of that right hip crease 222 00:10:00,240 --> 00:10:03,009 stretching it nice and long using the 223 00:10:03,009 --> 00:10:04,930 breath to breathe here might lift that 224 00:10:04,930 --> 00:10:07,389 back knee again as we said before we 225 00:10:07,389 --> 00:10:10,389 might lift the earth to us if it's 226 00:10:10,389 --> 00:10:11,920 really tight that might be why your 227 00:10:11,920 --> 00:10:15,160 lower back is hurting so opening up 228 00:10:15,160 --> 00:10:17,350 through the front body a little bit to 229 00:10:17,350 --> 00:10:19,689 provide relief and space for the lower 230 00:10:19,689 --> 00:10:23,709 back ding okay one more nice long smooth 231 00:10:23,709 --> 00:10:29,709 deep breath here and then we come out 232 00:10:29,709 --> 00:10:32,050 nice and easy lifting the sit bones back 233 00:10:32,050 --> 00:10:34,389 walk the left heel in towards the center 234 00:10:34,389 --> 00:10:37,120 line and release over again we're not 235 00:10:37,120 --> 00:10:38,560 sinking all the way back this isn't 236 00:10:38,560 --> 00:10:40,540 power yoga we're just checking in so 237 00:10:40,540 --> 00:10:44,260 keep a nice spacious 238 00:10:44,260 --> 00:10:46,240 by going on here way to the head comes 239 00:10:46,240 --> 00:10:52,720 over we breathe and then we roll through 240 00:10:52,720 --> 00:10:55,480 the left foot we use the fingertips for 241 00:10:55,480 --> 00:10:57,940 stability and this time we're gonna step 242 00:10:57,940 --> 00:11:00,910 that right foot all the way up to the 243 00:11:00,910 --> 00:11:04,600 left for a forward fold now ruled of the 244 00:11:04,600 --> 00:11:06,550 game here is please please please my 245 00:11:06,550 --> 00:11:08,890 friends keep your knees bent bend those 246 00:11:08,890 --> 00:11:10,810 knees keep them soft they can be super 247 00:11:10,810 --> 00:11:13,480 Bennet generously then I'm gonna take my 248 00:11:13,480 --> 00:11:15,280 hands to the belly draw the belly in 249 00:11:15,280 --> 00:11:17,050 just slightly and let the weight of the 250 00:11:17,050 --> 00:11:20,080 head hang over gently oh yeah baby 251 00:11:20,080 --> 00:11:23,440 release the fingertips if you have a 252 00:11:23,440 --> 00:11:26,050 block you can kind of rest it here or a 253 00:11:26,050 --> 00:11:28,360 book this is not about the palms 254 00:11:28,360 --> 00:11:30,990 touching the earth they can go wherever 255 00:11:30,990 --> 00:11:34,770 wherever they need this is about feeling 256 00:11:34,770 --> 00:11:36,700 grounded through the soles of the feet 257 00:11:36,700 --> 00:11:39,160 and then finding spaciousness in the 258 00:11:39,160 --> 00:11:43,900 lower back so we breathe here we use the 259 00:11:43,900 --> 00:11:49,900 exhale to let go we find a little way in 260 00:11:49,900 --> 00:11:52,750 the sit bones and we use that inhale to 261 00:11:52,750 --> 00:11:54,940 maybe really feel expansion in the lower 262 00:11:54,940 --> 00:11:57,820 back the exhale to ground down find 263 00:11:57,820 --> 00:12:00,640 stability can grab the elbows here if 264 00:12:00,640 --> 00:12:07,720 you like let's take one more nice long 265 00:12:07,720 --> 00:12:13,510 deep breath in and then we let it all go 266 00:12:13,510 --> 00:12:17,440 to come out of this forward fold today 267 00:12:17,440 --> 00:12:20,020 we release the palms or the fingertips 268 00:12:20,020 --> 00:12:21,220 to the mat by bending the knees 269 00:12:21,220 --> 00:12:23,950 generously and then slowly nothing fancy 270 00:12:23,950 --> 00:12:26,880 here come back to all fours 271 00:12:26,880 --> 00:12:29,890 cool cross the ankles nice and easy 272 00:12:29,890 --> 00:12:34,060 we're off walk it back through Texas and 273 00:12:34,060 --> 00:12:36,700 come back to the back for our final 274 00:12:36,700 --> 00:12:42,910 posture for the lower back yay hug the 275 00:12:42,910 --> 00:12:44,980 knees into the chest fuel that space 276 00:12:44,980 --> 00:12:47,950 yeah we're gonna feel better 277 00:12:47,950 --> 00:12:50,560 trying to feel good and then we'll send 278 00:12:50,560 --> 00:12:52,180 the fingertips left to right you know I 279 00:12:52,180 --> 00:12:55,920 like to call this Texas tea 280 00:12:56,700 --> 00:12:58,440 and we'll scoop the tailbone up draw the 281 00:12:58,440 --> 00:13:00,030 knees up towards a heart and then this 282 00:13:00,030 --> 00:13:02,340 is not about forcing this is about again 283 00:13:02,340 --> 00:13:06,600 gentle finding ease creating space in 284 00:13:06,600 --> 00:13:08,160 the lower back so I'll gently melt the 285 00:13:08,160 --> 00:13:10,170 knees towards the right side and rather 286 00:13:10,170 --> 00:13:13,140 than keeping the knees actively hugging 287 00:13:13,140 --> 00:13:14,730 up towards the heart like we normally do 288 00:13:14,730 --> 00:13:17,220 give yourself a little more space so 289 00:13:17,220 --> 00:13:18,630 again rather than drawing the knees all 290 00:13:18,630 --> 00:13:20,850 the way up here zzzz I'm livin I'm 291 00:13:20,850 --> 00:13:22,050 letting myself have a little more 292 00:13:22,050 --> 00:13:29,190 spaciousness a little more just ease so 293 00:13:29,190 --> 00:13:30,990 I breathe here I can take that left halt 294 00:13:30,990 --> 00:13:32,640 of course guide it a little deeper into 295 00:13:32,640 --> 00:13:35,730 the posture I'm breathing now again into 296 00:13:35,730 --> 00:13:38,490 that so as lower back outer edge of the 297 00:13:38,490 --> 00:13:44,100 hip yummy so I'm encouraging us to start 298 00:13:44,100 --> 00:13:46,290 here as a way of just again moving with 299 00:13:46,290 --> 00:13:48,120 ease but you can of course hug the knees 300 00:13:48,120 --> 00:13:50,310 up and play with anything in between a 301 00:13:50,310 --> 00:13:52,440 couple more breaths here you might turn 302 00:13:52,440 --> 00:13:56,030 to rock on to the right ear 303 00:14:02,420 --> 00:14:05,850 and then on an exhale nice and easy 304 00:14:05,850 --> 00:14:09,420 breezy melt it back through Center it's 305 00:14:09,420 --> 00:14:11,490 your nose if you have an inch and then 306 00:14:11,490 --> 00:14:13,850 send it to the other side here we go 307 00:14:13,850 --> 00:14:16,259 again I'm giving myself a little more 308 00:14:16,259 --> 00:14:18,839 space using the right palm the guide and 309 00:14:18,839 --> 00:14:20,250 a little deeper I'm not anchoring 310 00:14:20,250 --> 00:14:21,480 anything I'm just kind of letting 311 00:14:21,480 --> 00:14:26,610 gravity do its job nice long smooth deep 312 00:14:26,610 --> 00:14:37,670 breaths softening through the face 313 00:14:49,220 --> 00:14:52,910 cool gently making your way back to 314 00:14:52,910 --> 00:14:55,449 centre you can end with a nice flat back 315 00:14:55,449 --> 00:14:59,300 full-on body stretch or so ask yourself 316 00:14:59,300 --> 00:15:02,509 what feels better open or we'll turn 317 00:15:02,509 --> 00:15:06,560 over onto our bellies and come into a 318 00:15:06,560 --> 00:15:11,660 child's pose belly comes to the top of 319 00:15:11,660 --> 00:15:13,550 the thighs we release here this is so 320 00:15:13,550 --> 00:15:15,379 great for lower back you can do this in 321 00:15:15,379 --> 00:15:17,600 your bed find a little gentle rock if 322 00:15:17,600 --> 00:15:19,189 you need even more space you can bring 323 00:15:19,189 --> 00:15:21,620 the knees out hip width apart and hang 324 00:15:21,620 --> 00:15:23,379 out here sometimes even finger 325 00:15:23,379 --> 00:15:27,620 fingertips between nice and you wonder 326 00:15:27,620 --> 00:15:31,029 why they call this the Child's Pose hmm 327 00:15:31,029 --> 00:15:34,279 so I say find a nice yummy place to end 328 00:15:34,279 --> 00:15:39,100 for you here now and enjoy 329 00:15:39,500 --> 00:15:43,669 [Music]