what’s up everyone, welcome to Yoga with Adriene, I’m Adriene. Welcome to our new yoga room. This is our first tutorial back in the new yoga room, or our first yoga tutorial 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. Well, we’re not gonna do back pain,.
But we’re gonna kind of address back pain and really just spend some time on the floor remembering that your yoga practice has your back. Welcome to the new room, it’s probably gonna change. We might paint it,.
We might even move to another room, who knows. But I think that this practice in particular, especially since it’s for the back, and just our yoga practice in general is awesome for 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. (steady guitar music) Alright my friends, so today we’re gonna 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 your feet to the outer edges of your mat, and then allow the knees to fall in. Take your time getting here, no rush. Then lift your lower back, lift your pelvis and see if you can just tuck the tailbone in, maybe reaching it up towards the sky.
So we’re just lengthening out through the lower back, basically. Then we’ll draw the shoulder blades in and together and down, so we’re just crawling those shoulder blades underneath you so we can open up through the chest.
Lower Back Pain Back Flexion Stretches Ask Jo
Hey everybody, it’s jo. i’ve had a lot of people ask me about back flexion exercises and stretches, so today what we’re gonna do is we’re gonna start off with the back flexion stretches. So what I’m gonna have you do is I’m gonna have you roll over onto your back and lie down. Alright, so the first stretch that I’m gonna have you do for back flexion stretch is called the single knee to chest. And so what you’re gonna do is you’re gonna bring your leg up. The key here is if you have some knee problems, don’t pull up on.
Your knee like this cause that puts a lot of pressure on your knee. what i’m gonna have you do is grab just under your thigh right here, and what you’re gonna do is you’re gonna bring that knee all the way up towards your chest as far as you comfortably can. Now you want your stretch to be tension, a lot of pressure in there, but you don’t want it to be painful because you’re gonna hold this for 30 seconds. And you’re gonna do it 3 times on each side. So what I’m gonna have you do is start counting, and when you count it’s.
Not 12345678910. really make sure it’s 30 seconds cause if you don’t get that 30 seconds in there, you’re not gonna get a proper stretch. So 30 seconds, then I’m gonna have you switch sides, and you’re gonna pull that knee up to your chest. And do 30 seconds on this time, and I’m gonna have you do it 3 times on each side. So just that simple. Make sure that the stretch is comfortable, but that you’re feeling the stretches in there. Alright, so then the next one I’m gonna have you do, this one’s called the double knee to chest. So.
What you’re gonna do is you’re gonna bring one up, and then you’re actually gonna bring the other one up, too. The same thing, you want to pull those knees up towards your chest and feel that stretch through your back. And what that’s gonna do is that’s gonna open up that space in your vertebrae back there, so any pressure that’s going on there, maybe through the nerves and stuff, that’s gonna open those spaces up. And I’m sure you can guess, you want to hold it for 30 seconds and then do it three times each. Alright.
So the next one is a hamstring stretch. now you always hear people say you want to stretch out your hamstrings, but if you don’t do it properly, you’re not gonna get a good stretch. So the first stretch with the hamstrings, what I’m gonna have you do is I’m gonna have you bring your knee up to about 90 degrees right here, you don’t want to pull it all the way up, and you don’t want to have it way down, you want to be about 90 degrees. And you’re gonna grab right underneath your thigh here again, and just relax that leg.
What you’re gonna do is you’re gonna slowly bring your leg up until you feel that stretch behind your leg, those hamstrings and everything. Now if you can only get your knee to here, that’s ok. That’s fine as long as you’re feeling that stretch. Now if you can pull it all the way up, that’s great and if that’s not tight enough fro you, what I’m gonna have you do is I’m gonna have you pull your toes towards you and that will kick in those calf muscles back there and you’ll get a nice stretch. Now again, you’re gonna hold that for 30 seconds.
And you’re gonna do it 3 times on each side. now some people might not be able to do a really good job holding that leg up there, their leg’s gonna start shaking a little bit. So I’ve got another way to stretch those hamstrings. So what you can do is you can take a belt, if you’ve got a belt, you can use a leash that has a loop on it, but what you want to do is you want to take the belt, and you’re gonna straighten our your leg. Now you want to relax your leg, and you’re gonna pull up towards you. Now the key here is not to bend.
Your knee this time. so if you’re up here but your knee is bent, that’s not good. i want you to bring it down until you can get that leg straight, and then pull it up towards you. And the same kind of thing with the stretch, you want to pull your foot down more, that’s gonna kick in your calf and you’re gonna stretch both of them. And I bet you can guess how long to stretch it. 30 seconds, 3 times on each side. So we’ve got one more stretch for ya, these stretches are easy to do, even before you get out of bed in the morning cause you’re.