hey everyone welcome to yoga with

Adriene I am Adriene and today we have a

sequence for the lower back this is

something that you requested and I think

is awesome and really dear to me because

I very much believe in the healing power

of yoga practice key word practice so I

encourage you invite you to try this

video more than once

embrace the repetition you might

favorite the video or click the Add to

tab below so you can find it more easily

but this is something that I think if

you practice regularly will really

provide you some yummy benefits and

hopefully get you living pain-free in

the back so let's check it out shall we

hop on the mat and let's learn you'll

get for lower back pain

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all right my friends we're going to

start that on our backs today using the

support of the earth to tend to the

lower back I just love all poses on on

the back because it reminds me that we

are supported so if you want to go there

with me if you want to go oh they're

right dancing that explicit lyrics if

you want to go there with me you can

just kind of take a deep breath in and

already just feel relief from the idea

that we are supported by the mat by the

earth by this moment feel like a little

bit of consciousness goes a long way so

take a deep breath in long exhale out

and then slowly we're going to wrap the

arms around the shins might interlace

the fingertips here and nice and slow

we'll let the knees come in towards the

heart so if the lower back is already

starting to talk to you you have a

couple options palms can come to the

knees this is great or again we can

interlace now rather than hardcore

squeezing just breathe here lacks the

shoulders down let the weight of the

elbows drop and we have two options

we're gonna rock a little side to side

just kind of massaging the lower back

not squeezing like I do normally and hop

the yoga but just kind of letting the

space be so I have an option here or I

have the option to draw circles with the

palms so just take a second here on your

own because everyone's different so hard

to do yoga for this and yoga for that

because everyone's different everyone's

experiencing different sensations so

just try to honor that and I'll

encourage you to listen to your body be

gentle and of course modify up modified

down as needed so what we're doing is

drawing circles with the palms on the

knees one way and then the other or

we're fingertips interlace going left to

right might even linger on one side if

that feels good and then close your eyes

look away from the video and just take a

second to feel both these things out

to check in with the lower back make

sure you're breathing deep awesome then

when you feel satisfied slowly we'll

release the soles of the feet to the

match and we'll inhale reach the

fingertips all the way up and overhead

nice and easy

we're going to just rock the pelvis here

so I'm going to rock the pelvis so that

the lower back he comes kind of a

rainbow over my mat so if I wanted I

could slip my hand underneath there and

then I'm just gonna rock the pelvis here

get fasi so nice and easy we can bend

the elbows as I tuck the pelvis and then

exhale tailbone down naval stretches

long belly stretches long and then we

switch it doesn't even matter what

you're inhaling on and what you're

exhaling on just breathe deep and I'm

sure this is gonna look great on the

video but we're just kind of coming into

almost a little sensual pelvic Rock here

but it's awesome because we're massaging

the top of the buttocks here and we're

just loosening up finding a little

soothing movement for that lower back

staying grounded to the soles of the

feet just do a couple more stretching

the belly along is the lower back lift

stuff and then maybe drawing the navel

down as we lengthen through the tailbone

lower back flush with the mat do a

couple more on your own

like a baby bridge baby setu bandhasana

experience cool when you satis when you

feel satisfied of that I got a little

Zend out there when you feel satisfied

we're gonna lift the knees back up and

we're gonna cross the ankles and we have

an option here if you're really tending

to lower back relief skip this rock to

one side and come sit up if your lower

back feels tight and you feel like this

might be good join me in a little rock

and roll up so I'm gonna grab the outer

edges of the feet I'm going into Rock a

little front to back if it feels like

that's yummy do it a couple times

massaging the spine remember it's all

connected

if this is a great way to just kind of

relieve tension and stretches through

the spine now if you're a little more

sensitive today again we're all

different approaching this different

then just skip that move and come to

cross-legged position which is where we

will all meet I have a blanket here

convenient food I'm going to lift my

hips up on it can use a towel or

blankets or nothing at all as we come to

cross-legged and bring the palms to the

knees here nice and easy breezy we

inhale press the palms into the knees

extend through the crown of the head

lift your heart chest open then on an

exhale chin to chest navel draws back

towards the spine we come into what I

call mr. burns pose here rounding

forward breathe breathe in to the back

and then inhale extend tagging a little

weight in the elbows here open the chest

the heart and exhale same thing chin to

chest rounding forward go ahead and

catch the weight in the palms and take a

couple breaths here stretching the skin

of the back

the breath can be so healing so take

some nice long smooth deep breaths here

and then slowly we'll rock all the way

back up and come to all fours

nice and slow take it easy

honor the body enjoy in this practice

this time so we're gonna come to all

fours if you want you can sneak in a

gentle cat cow here we're gonna take the

right leg and lift it gently all the way

up into a lunge now again if the lower

back is tight breathe deep if the lower

back is tweaking you might save this I

mean I just don't want anyone with lower

back pain to do anything that they don't

want to do so just listen to your body

and breathe I'm going to heel-toe

heel-toe my right foot out a little bit

wider than I would normally in a

runner's lunge you might even turn the

right toes out slightly and we're going

to bring both palms in towards the

centerline now I'm going to curl my left

toes under walk my left knee back and

slowly sink into the hip so what I'm

doing is this might seem a little

counterintuitive but I'm stretching the

front of that left hip crease the the

psoas here that wraps literally from

here to here which often causes some

crabby crap crap in the lower back so

we're finding a nice opening in the

front of that hip crease we have the

palms here to support us if you want if

you have a block or a book and this is

just too much for you can lift the earth

up to you baby

yeah or fingertips is always good now

breathe

finding what feels good again we're

focusing on deep breaths and opening the

front of that left hip creases so as if

feels right you might lift that knee for

a pulse or two but if we're super tight

then that might not be an option and you

might stay up nice and lifted

a couple more breaths here smile relax

the skin of the face we got this then to

come out we'll come onto the fingertips

send the sit bones back for a little

stability as we walk that right heel in

and then we're just gonna take it for a

nice little counter pose here right heel

stays in the earth as we relax the

weight of the head over pulling the

right hip crease back this doesn't have

to be a deep stretch guys in fact if

we're tending the lower back we should

keep it nice and spacious nice and easy

so one breath here with the weight of

the head over remember it's all

connected cool and then we'll rock back

onto that right foot come to all fours

and nice and easy gingerly switch to the

other side Colts I'm gonna heel toe heel

toe the left foot out now both palms

come in towards the center line take it

nice and slow fine integrity and then I

will curl the right toes under walk that

right knee back and check out what it's

like on the other side so again I'm

focusing on the psoas muscle or we can

just kind of bring your awareness to the

front of that right hip crease

stretching it nice and long using the

breath to breathe here might lift that

back knee again as we said before we

might lift the earth to us if it's

really tight that might be why your

lower back is hurting so opening up

through the front body a little bit to

provide relief and space for the lower

back ding okay one more nice long smooth

deep breath here and then we come out

nice and easy lifting the sit bones back

walk the left heel in towards the center

line and release over again we're not

sinking all the way back this isn't

power yoga we're just checking in so

keep a nice spacious

by going on here way to the head comes

over we breathe and then we roll through

the left foot we use the fingertips for

stability and this time we're gonna step

that right foot all the way up to the

left for a forward fold now ruled of the

game here is please please please my

friends keep your knees bent bend those

knees keep them soft they can be super

Bennet generously then I'm gonna take my

hands to the belly draw the belly in

just slightly and let the weight of the

head hang over gently oh yeah baby

release the fingertips if you have a

block you can kind of rest it here or a

book this is not about the palms

touching the earth they can go wherever

wherever they need this is about feeling

grounded through the soles of the feet

and then finding spaciousness in the

lower back so we breathe here we use the

exhale to let go we find a little way in

the sit bones and we use that inhale to

maybe really feel expansion in the lower

back the exhale to ground down find

stability can grab the elbows here if

you like let's take one more nice long

deep breath in and then we let it all go

to come out of this forward fold today

we release the palms or the fingertips

to the mat by bending the knees

generously and then slowly nothing fancy

here come back to all fours

cool cross the ankles nice and easy

we're off walk it back through Texas and

come back to the back for our final

posture for the lower back yay hug the

knees into the chest fuel that space

yeah we're gonna feel better

trying to feel good and then we'll send

the fingertips left to right you know I

like to call this Texas tea

and we'll scoop the tailbone up draw the

knees up towards a heart and then this

is not about forcing this is about again

gentle finding ease creating space in

the lower back so I'll gently melt the

knees towards the right side and rather

than keeping the knees actively hugging

up towards the heart like we normally do

give yourself a little more space so

again rather than drawing the knees all

the way up here zzzz I'm livin I'm

letting myself have a little more

spaciousness a little more just ease so

I breathe here I can take that left halt

of course guide it a little deeper into

the posture I'm breathing now again into

that so as lower back outer edge of the

hip yummy so I'm encouraging us to start

here as a way of just again moving with

ease but you can of course hug the knees

up and play with anything in between a

couple more breaths here you might turn

to rock on to the right ear

and then on an exhale nice and easy

breezy melt it back through Center it's

your nose if you have an inch and then

send it to the other side here we go

again I'm giving myself a little more

space using the right palm the guide and

a little deeper I'm not anchoring

anything I'm just kind of letting

gravity do its job nice long smooth deep

breaths softening through the face

cool gently making your way back to

centre you can end with a nice flat back

full-on body stretch or so ask yourself

what feels better open or we'll turn

over onto our bellies and come into a

child's pose belly comes to the top of

the thighs we release here this is so

great for lower back you can do this in

your bed find a little gentle rock if

you need even more space you can bring

the knees out hip width apart and hang

out here sometimes even finger

fingertips between nice and you wonder

why they call this the Child's Pose hmm

so I say find a nice yummy place to end

for you here now and enjoy

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