This is a perfect morning yoga practice to start your day with a good posture! Although yoga for beginners, this class can be practiced by anybody having long hours at the desk with slouched back.
Lower back can be a sensitive spot for many people. While there can be a ton of causes for back pain or discomfort, a weak core and poor posture from sitting all day is often a common contributing factor to lower back aches and problems. Lower back yoga class specifically targets and overcomes lower back pain.
Yoga without proper supervision of an experienced yoga therapist might not be a good idea if you are already suffering from severe back issues, however those with occasional soreness or chronic aches may greatly benefit from certain postures that can help stretch and strengthen your back muscles and return your spine to its proper alignment.
Today’s 30minute yoga for lower back pain and stretch flows through some movements designed to open your chest and shoulders, build strength and flexibility in your spine and help you keep back discomfort at bay.
So let’s get started!
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00:00 - Disclaimer
00:06 - What is yoga for spine health
01:18 - core activation / core strength
03:49 - low back gentle massage
04:30 - shoulder stretch
05:21 - side bend stretch
05:44 - spinal twist
06:33 - marjariasana a & b / cat cow pose
07:31 - tripad marjariasana / one-legged cat
07:59 - vyaghrasana / tiger pose
10:38 - balasana / child pose
11:53 - puppy dog pose
12:53 - sahaja bhujangasana / easy cobra pose / gentle back bend
14:54 - urdhva hastansana
15:37 - hastapadasana / uttanasana / standing forward fold
15:39 - ardha uttanasana / lengthened spine
15:49 - santolasana / plank pose
15:51 - ashtanga namaskarasana
16:15 - one legged downward facing dog
16:31 - chandrasana / anjaneyasana / crescent moon pose / low lunge
17:01 - parivritta chandrasana / anjaneyasana / low lunge twist
17:25 - reverse low lunge twist
17:36 - ardha hanumanasana / half split / hamstring stretch / back stretch
20:44 - vakrasana / seated spinal twist
21:53 - paschimottanasana / seated forward bend
23:21 - ardha naukasana / half boat pose / back strengthening pose
25:32 - setu bandhasana / bridge pose
26:50 - pawana muktasana / wind-free pose
28:10 - supta vakrasana / reclining spinal twist
29:46 - shavasana
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DISCLAIMER
The information and practices on this channel are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Madhura Bhagwat from any liability. You are responsible for your own body's well being. Please consult with your physician prior to beginning exercise.
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