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"videoThumbnail 10 min Yoga For Lower Back Pain Release - Day #14 (LOWER BACK MORNING YOGA STRETCHES)

0:00

Intro

0:29

Lower Back Stretches

3:48

Bridge Pose

6:20

Downward Dog

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Channel: Yoga with Kassandra

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00:00:01

channel today i'm going to take you

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through a 10-minute morning yoga

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practice that is really soothing for

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your low back so if you have low back

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pain or tension this is a great sequence

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to do before you get started with your

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day this is also day 14 of the morning

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yoga movement a 30 day challenge that i

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have right here if you'd like to join us

00:00:21

for the full 30 days it's really not too

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late just click the link down below to

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get all of the information otherwise if

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you've already been practicing with me

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we're just going to get started in this

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morning's practice please do have a

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block for this one and keep it somewhere

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close by we don't need it for the first

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pose but we are going to need it for the

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second one so lower all the way down

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onto your back

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so one of the best things that you can

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do for your lower back if you do

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experience tightness and pain here is to

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incorporate more twists in your practice

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so we're going to start right away with

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a laying spinal twist

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just draw your right knee in towards

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your belly and keep your left leg

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straight

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so low back pain can often be brought on

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by tight hip flexors so tightness at the

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front of the thighs so just pulling the

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knee in towards the belly is one way

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that we can start to open this area up

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and relieve lower back pain

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and then we'll add on to this with a

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twist so you can cross your right knee

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over your body towards the left side of

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your mat and right arm can stretch out

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to the side

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collar bones facing up to the sky

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and try to relax your hips your belly

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your lower back

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and come all the way back to center and

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before we go to the other side bring

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both knees in towards your chest

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and you might take a few circles here

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so using your hands to guide the knees

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maybe reversing in the other direction

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this is another really simple little

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move you can do every single day

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just for the health of your lower back

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and keep your left knee as it is

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straighten your right leg to the floor

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so finding a little stretch through the

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front of your right thigh

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try to relax your arms

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so every day of this morning yoga

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movement we use a different affirmation

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and our affirmation today is my creative

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potential is endless

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my creative potential is endless

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and let's carry this over into a twist

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your left knee moves over towards the

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right you can stretch your left arm out

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to the side

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slow steady breaths

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so what would your day look like

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if you believed this affirmation to be

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true for yourself

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my creative potential is endless

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come all the way back to center and just

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one last time bring your knees in

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towards your belly

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finding those same little circles really

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gentle

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you can go in the opposite direction

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and now grab a hold of your block we're

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going to take bridge pose with a block

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so

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strengthening and engaging the adductors

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the muscles along the inner thighs is

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also an amazing way to relieve lower

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back pain so bring your block up in

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between the upper inner thighs roll your

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shoulders down and away from your ears

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keep your feet pretty close in towards

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you and squeeze your block as much as

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you can before lifting your hips up as

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high as they can go so you're trying to

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reach your tailbone towards your knees

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and keep squeezing your block so you'll

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probably notice when you're in bridge

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pose without a block usually the knees

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open up too wide wider than the hips

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so with the block there you have to

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squeeze and try to push into your big

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toes

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push into your heels and drag your heels

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back towards your shoulders

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one more big breath here

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and slowly lower down inch by inch so

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keep the block where it is we're going

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to come into what is called a

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functional bridge which is not from yoga

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it's from foundation training but it's

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amazing so keep your block as it is and

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then almost straighten your legs so you

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only want like a few inches between the

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back of your knees and the floor

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flex your feet so that only your heels

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are touching the ground bend your elbows

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so the backs of your upper arms are on

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the mat and your palms are facing

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towards one another

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squeeze your block and see if you can

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lift your hips up off the mat

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they're only going to come up about an

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inch or two and you should feel this

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turn on and activate very soon

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push into your heels and drag them back

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towards your shoulders

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squeeze press lift up a little bit

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higher

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and lower down release your block to the

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side take a big stretch here with your

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arms and your legs

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and we're gonna come up

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taking a seat

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so you can just rock up

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crossing at the ankles bring your hands

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to the tops of your knees we'll just

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take a seated cat and cow as you inhale

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open up through your chest

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and as you exhale round and contract

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drop your chin down

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a few more like this

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really emphasizing this through your

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lower back

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and through your lower belly

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take another cycle here inhale open up

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exhale round it in

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coming back to neutral let's find our

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first downward facing dog

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so downward dog can be a lot on the low

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back for this one i'll ask that you keep

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your knees pretty generously bent so

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don't worry about having your legs

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straight or bringing the heels towards

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the mat instead just focus on the length

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you can get through your spine as you

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curl your tailbone up towards the sky

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and reach your chest towards your thighs

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from this down dog just step your right

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foot forward in between your hands to

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the top of the mat and lower your back

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knee down to the floor so adding a twist

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because again twists are really great

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for a low back just bring your right

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hand to your thigh push your palm into

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the knee as you look over your right

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shoulder melting the hips forward and

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down

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try to eliminate any rounding in your

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spine so you're not

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contracting

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and looking down to the floor so from

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here tuck your back toes under lift the

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back knee off the mat and we're going to

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step forward to the top of the mat keep

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your feet

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wide as wide as the edges of your mat

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and bend your knees generously catch a

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hold of your two big toes with your

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piece fingers as you inhale lift and

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lengthen up halfway

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and as you exhale bend the elbows away

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from each other as you fold you can

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absolutely keep your knees bent here

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don't worry about straight legs instead

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see if you can feel a nice little

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traction on your lower back so a

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decompression of the spine

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release the hold of your toes bring your

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heels in toes out and lower down into

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malasana your yogi squat also wonderful

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for low back hands at the heart you can

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use your elbows to push the knees open

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as you lift and lengthen up

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and let's find downward dog so no

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vinyasas in this morning's practice just

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because those can be a little bit

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irritating for the low back

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and you might need to bend and

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straighten the legs any little movements

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here that feel good for you

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we'll just go do this on the other side

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so left foot forward between the hands

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bring your back knee down to the floor

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and take a little twist so left hand to

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your thigh

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push the hand into your knee

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to twist a little deeper

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and looking down the floor we're going

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to come back into that forward fold so

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tuck the back toes under and step your

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right foot to the top of the mat you can

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widen your feet once more catch a hold

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of the big toes inhale lengthen

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exhale bend the elbows away from one

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another as you fold

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go ahead and release the toes heels and

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toes out yogi squat

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opening up through your chest

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and we'll find our final downward facing

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dog plant the palm step the feet back

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and just one last little stretch here

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let's bring our knees down to the floor

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and bring your legs out in front of you

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bring your feet together knees apart

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open up

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and fold it down let's make this a

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passive forward fold so allow your spine

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to round

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so definitely getting a stretch in the

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hips here but the focus is more

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on decompressing through your back

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internally repeating my creative

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potential is endless

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and walk your hands in start to roll

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back up

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and just bring your hands behind you

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take some few windshield wiper motions

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with your knees

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and we'll come to take a seat

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close your eyes get comfortable here

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join your hands at the front of your

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heart

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taking a moment to really thank yourself

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for taking the time

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out of a probably busy morning

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so that you can focus on your own

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self-care your health

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your practice

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my creative potential is endless

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take a cleansing breath in through the

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nose and out the mouth

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[Applause]

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bowing forward namaste

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thank you so much yogis i hope you

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enjoyed this morning yoga practice and

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that it helps you if you are suffering

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from from a little bit of tension or

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pain in your lower back hopefully i'll

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practice again with you tomorrow and

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leave me a comment

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good morning so i know you're part of

00:12:07

the morning yoga movement see you

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tomorrow

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you are not done yet i would love for

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you to click on this video right here to

00:12:15

do a five minute guided affirmation

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meditation also click the link down

00:12:21

below right here in order to be notified

00:12:23

of every new video that i release part

00:12:26

of this morning yoga movement thank you

00:12:28

again and i'll see you tomorrow

Description:

Stretch and soothe your low back and hips with this 10 min yoga class. 🌞 30 DAY MORNING YOGA CHALLENGE 🌞 👉 http://bit.ly/morning30days ❤️ NEW MOBILE APP ❤️ FREE TO DOWNLOAD📲 👉 http://bit.ly/ytmobileapp Welcome to Day 14 of the Morning Yoga Movement! This 10 minute morning yoga class is very soothing for the low back. It will help you to release any pain or tension in this area to prepare you for the day ahead. If you have any pain, tension or tightness in your hips and lower back, this class will help. Today's affirmation: My creative potential is endless ✅ SUBSCRIBE TO SUPPORT FREE YOGA ON THE INTERNET http://bit.ly/ywkassandra 🔔 Don’t forget to click on the bell to turn on post notifications! Thanks for watching, Kassandra WEB ➡️ http://www.yogawithkassandra.com INSTAGRAM ➡️ https://instagram.com/yoga_with_kassandra 📱 MY MOBILE APP 📱 Stream or download more than 800+ classes, use the in-app calendar to track and schedule classes, new exclusive challenges, classes and programs added every month ❤️ FREE TO DOWNLOAD ❤️ http://bit.ly/ytmobileapp FREE YOGA CHALLENGES 🌞 30 day Morning Yoga Challenge http://bit.ly/morning30days 🌛 30 day Evening Yoga Challenge: http://bit.ly/bedtime30 🧘 7 day Yoga & Meditation Challenge: http://bit.ly/ywk7day 🤸 30 day Flexible Body, Flexible Mind Challenge: https://bit.ly/flexbodymind MY PUBLISHED BOOKS & PRODUCTS 🌿 "Year of Yoga" (NEW Book+ Online Program): https://geni.us/yearofyoga 🎴 "I Radiate Joy" Affirmation Card Deck: https://bit.ly/affirmationdeck ✍️ "My Yoga Journey" Guided Yoga Journal: https://bit.ly/ywkyogajournal 📕 "Yin Yoga: Stretch the Mindful Way" Book: http://geni.us/ywkbook 🎁 "My Yoga Journey" GIFT SET journal, candle + book: https://geni.us/giftsetywk 🛒 SHOP MY AMAZON FAVORITES 🛍️ https://www.amazon.com/shop/yogawithkassandra STUDY WITH ME 🎓 30 hour Yin Yoga Teacher Training: https://bit.ly/yinyttkass 🎓 10 hour Vinyasa Teaching Methodologies: https://bit.ly/yttvinyasa 🕉️ 10 hour Yoga Philosophy Course: https://bit.ly/ywkyama ⚡ 10 hour Tantra Wisdom Goddesses Course: https://bit.ly/wisdomgoddess Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #10minyoga #morningyoga #lowbackyoga

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