Hey everyone. Welcome to Yoga With Adrian.I am Adrian. And today we have a sequence for the lower back. This is something thatyou requested and I think it’s awesome and really dear to me because I very much believein the healing power of yoga practice, keyword, practice. So I encourage you inviteyou to try this tutorial more than once. And embrace the repetition. You might favor thetutorial or click the ad to tab below so you can find it more easily. But this is somethingthat I think if you practice regularly, will really provide you some yummy benefits, andhopefully get you living pain free, in the back. So let’s check it out. Shall we? Hopon the map and let’s learn yoga for lower
back pain. Alright my friends, we’re going to start flaton our backs today. Using the support of the Earth to tend to the lower back. I just loveall poses on the back because it reminds me that we are supported. So, if you want togo there with me. If you want to go oh nevermind, can’t sing that explicit lyrics.If you want to go there with me you can just kind of take a deep breath in and alreadyjust feel relief from the idea that we are supported by the mat, by the Earth, bythis moment. Feel like a little bit of consciousness goes a long way.
So, take a deep breath in. Long exhale out.Then slowly we’re going to wrap the arms around the shins. Might interlace the fingertipshere. And nice and slow, let the knees come in towards the heart. So if the lower backis 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 breathehere, relax 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 squeezinglike I do normally in Hatha yoga, but just kind of letting the space be. So I have anoption here, or I have the option to draw
circles with the palms. So just take a secondhere on your own, because everyone’s different so hard to do yoga for this and yoga forthat, because everyone’s different everyones’s experiencing different sensations. So justtry to honor that and I’ll encourage you to listen to your body, be gentle, and of course,modify up, modify down as needed. So what we’re doing is drawing circles withthe palms on the knees one way and in the other. Or, we’re fingertips interlaced, goingleft to right. Might even linger on one side if that feels good. And then close your eyes.Look away from the tutorial, and just take a second to feel both these things out. To checkin with the lower back. Make sure you’re breathing
deep. Awesome. Then when you feel satisfied, slowly overlacethe soles of the feet to the mat. And we’ll inhale, reach the fingertips all the way upand overhead. Nice and easy. We’re gonna just rock the pelvis here. So, I’m gonna rock thepelvis so that the lower back becomes kind of a rainbow over my mat. If I wanted I couldslip my hand underneath, there. And then I’m just gonna rock the pelvis here. Get sassy.So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbonedown. Navel stretches long, belly stretches long. And then we switch.
Doesn’t even matter what you’re inhaling onand what you’re exhaling on. Just breathe deep. And I’m sure this is gonna look greaton the tutorial. But we’re just kind of coming into, almost a little sensual pelvic rockhere. But it’s awesome because we’re massaging the top of the buttocks here. And we’re justloosening up, finding a little soothing movement for that lower back. Staying grounded to thesoles of the feet. Just do a couple more, stretching the belly long, as the lower backlifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lowerback flush with the mat. Do a couple more on your own. Like a baby bridge, baby setubandhasana experience. Cool.
Low Back Pain and Working Out IMPORTANT
What’s up guys? Jeff Cavaliere, ATHLEANX.COM. So maybe you’ve got a back injury or you’vehad a back injury in the past and you think that your days of lifting are over. Or at least your days of lifting heavy weightsare over. But I’m going to tell you today that thatis not the case. Especially if you start training your body and your back the right way. You see, the back is extremely important forus for a lot of reasons. If you’re looking at the upper back here,alright we have one of the most important
structures in your entire body to protectand that is the Spinal Cord. And it will do anything in it’s power to beable to do that. So we often times will get lots of muscle spasms in here, through theupper back, because you’re trying to do one thing, you’retrying to create stability. And if you don’t have the stability throughthe strength of your mid scapular muscles right in the upper back, guess how you’re going to get it? You’re goingto get it through spasm. And the spasm is going to create an artificialstability. But that’s not good, because spasms
hurt. When we get down to the low back we also have,obviously some really critical functions here to protect our whole center of gravity, and what happens is, the low back usuallytakes on the brunt of insufficient mobility other places. Usually in the joints right below that. Mostimportantly in the hips. If your hips are not mobile enough or strongenough, basically it shifts the brunt of it’s work and responsibility, one link up the kineticchain, right here to the lumbar spine.
Not good if you don’t have a back able towithstand that. So now you injure yourself. What’s the biggest thing to helping you getback on track? I’m going to tell you this right now, youhave to make sure you remember this, it’s that you have to go for Stamina before Strength. In the lower back If you want to recuperatefrom an injury and get back to lifting more than you ever did before, you have to focus on Stamina before Strength. Maintaining, obtaining and maintaining thestable lumbar spine posture is critical to
every single thing you’re going to do. Whether you step over a Deadlift, whetheryou do a Bentover Row, whether you’re even doing a laying down Bench Press, the stability through your Core is going tostart with a stable Lumbar Spine and getting into the natural curvature of your Spine andbeing able to hold it. So the best thing you can do, before you evenworry about strength, is start doing exercises like I’m showing you here. This is not really a hyperextension. Peoplewill call this a hyperextension but we’re
not going to take it all the way up into extension. What we’re going to do is we’re going to getto a neutral position with a little bit of extension, the natural curvature of your LumbarSpine. And you want to make sure that you can holdthis. And when I say hold this, I’m talking about hold it, treat it like a Plank. Start going for durations of a minute, a minuteand a half, two minutes. When you can handle that, guess what you do next? You weight it. And you don’t always have toweight it, like I’m doing here, equally with