YOGA: Lower Back Stretch and Strengthen
For those who experience tightness or pain in the lower back, yoga instructor Amanda Murdock has a simple at-home sequence you can use to stretch and strengthen that area
Released on 5/5/2014
And I live yoga.
This is your at home yoga, lower back workout.
Hey, I'm Amanda.
I'm gonna take you through some yoga postures,
for those of you with low back issues.
Start out on hands and knees
in a Tabletop position,
shoulders right over wrists,
hips right over knees.
Just take a couple rounds of Cat Cows.
Inhale, look up,
exhale, round, and roll through.
Look at your navel.
Inhale, look up.
Exhale, round through, Cat Pose.
Inhale, look up, Cow.
Exhale, roll through, Cat.
Into a neutral spine.
Separate the knees a little bit wider,
bring the heels towards one another,
start to reach the arms out as you sit the hips back.
You're gonna stretch out your piriformis,
your glute muscles,
and into those outer hips.
Take a few breaths like that, just stretching the hips,
giving yourself a minute.
And then you'll pull yourself forward
into a low Cobra position.
Hands right underneath the shoulders,
pull the wrists, pull the elbows,
in towards one another.
So, you can feel the shoulders wrap back and up.
And then lift the chest up, Cobra.
Take a breath in, lift the chest a little bit farther,
exhale, bring forehead down.
Inhale, pull yourself up, Cobra.
Exhale, bring the forehead down.
A few times like that, inhale, lengthening up,
you wanna keep the tailbone long,
so tailbone is going back towards the back of the mat.
Deep breath in.
Exhale, bring forehead down.
So we're gonna come back into that Tabletop position,
and we're gonna come on to our back.
So, you're gonna bring the knees down,
walk the hips over.
Lay and roll down onto your back.
Bringing your right knee into your chest,
flex your right foot,
so you can release and stretch through
the low back, the piriformis and the glute,
and the outside of the right hip.
And then you're gonna reach around,
grab the outside of the right foot with the right hand.
Take your left hand and anchor that left hip down,
so you're still pushing low back into the mat.
And after that, you'll take knee into chest again.
And then cross that right ankle over the left knee.
Reach your right arm around.
Grab the top of the knee, left arm around.
Grab the top of the knee and flex both feet.
Nice static hold there.
And then release that side.
Release that right leg
and left knee will come into the chest.
Flex left foot strong.
And then, slowly, release that.
I just want you to lift your hips up towards the sky,
and start to walk the shoulders towards one another.
And you're using your back of your legs,
and stretching your tailbone down.
This will help relieve any pressure in the low back.
You don't wanna start to come all the way up,
just a nice, gentle lift here.
A few times you can lower down,
and lift up.
If you feel good,
you can start to lift the arms over the head,
and then lower the hands down.
Take the knees into the chest, squeezing and flex feet.
Start to gently roll back and forth on the spine,
maybe side to side.
Roll all the way up into a seated position.
So, just a recap:
that was Cat Cow,
Half Happy Baby,
Pigeon on Your Back,
Rock Up to Seated,
and that is your at home yoga workout,
for those of you with low back pain.
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