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

Credits

Starring: Amanda Murdock

Transcript

00:03
(electronic music)
00:07
I'm Amanda.
00:08
And I live yoga.
00:09
(electronic music)
00:13
This is your at home yoga, lower back workout.
00:16
Hey, I'm Amanda.
00:17
I'm gonna take you through some yoga postures,
00:19
for those of you with low back issues.
00:21
Start out on hands and knees
00:23
in a Tabletop position,
00:24
shoulders right over wrists,
00:26
hips right over knees.
00:27
Just take a couple rounds of Cat Cows.
00:30
Inhale, look up,
00:32
exhale, round, and roll through.
00:34
Look at your navel.
00:36
Inhale, look up.
00:38
Exhale, round through, Cat Pose.
00:41
Inhale, look up, Cow.
00:44
Exhale, roll through, Cat.
00:47
Into a neutral spine.
00:48
Separate the knees a little bit wider,
00:50
bring the heels towards one another,
00:52
start to reach the arms out as you sit the hips back.
00:55
You're gonna stretch out your piriformis,
00:57
your glute muscles,
00:59
and into those outer hips.
01:01
Take a few breaths like that, just stretching the hips,
01:03
giving yourself a minute.
01:05
And then you'll pull yourself forward
01:06
into a low Cobra position.
01:09
Hands right underneath the shoulders,
01:11
pull the wrists, pull the elbows,
01:13
in towards one another.
01:14
So, you can feel the shoulders wrap back and up.
01:18
And then lift the chest up, Cobra.
01:20
Take a breath in, lift the chest a little bit farther,
01:23
exhale, bring forehead down.
01:26
Inhale, pull yourself up, Cobra.
01:29
Exhale, bring the forehead down.
01:31
A few times like that, inhale, lengthening up,
01:34
you wanna keep the tailbone long,
01:35
so tailbone is going back towards the back of the mat.
01:39
Deep breath in.
01:40
Exhale, bring forehead down.
01:43
So we're gonna come back into that Tabletop position,
01:46
and we're gonna come on to our back.
01:48
So, you're gonna bring the knees down,
01:50
walk the hips over.
01:53
Lay and roll down onto your back.
01:55
Bringing your right knee into your chest,
01:57
flex your right foot,
01:59
so you can release and stretch through
02:01
the low back, the piriformis and the glute,
02:04
and the outside of the right hip.
02:06
And then you're gonna reach around,
02:07
grab the outside of the right foot with the right hand.
02:11
Take your left hand and anchor that left hip down,
02:13
so you're still pushing low back into the mat.
02:18
And after that, you'll take knee into chest again.
02:21
And then cross that right ankle over the left knee.
02:24
Reach your right arm around.
02:26
Grab the top of the knee, left arm around.
02:29
Grab the top of the knee and flex both feet.
02:31
Nice static hold there.
02:34
Eyes symmetrical.
02:36
And then release that side.
02:39
Release that right leg
02:40
and left knee will come into the chest.
02:42
Flex left foot strong.
02:45
And then, slowly, release that.
02:48
Feet down.
02:49
I just want you to lift your hips up towards the sky,
02:52
and start to walk the shoulders towards one another.
02:55
And you're using your back of your legs,
02:58
and stretching your tailbone down.
02:59
This will help relieve any pressure in the low back.
03:02
You don't wanna start to come all the way up,
03:04
just a nice, gentle lift here.
03:07
A few times you can lower down,
03:09
and lift up.
03:12
If you feel good,
03:14
you can start to lift the arms over the head,
03:17
and then lower the hands down.
03:20
Take the knees into the chest, squeezing and flex feet.
03:23
Start to gently roll back and forth on the spine,
03:26
maybe side to side.
03:28
Roll all the way up into a seated position.
03:32
So, just a recap:
03:33
that was Cat Cow,
03:34
Child's Pose,
03:35
Cobra,
03:36
Half Happy Baby,
03:38
Pigeon on Your Back,
03:40
Bridge Pose,
03:41
Rock Up to Seated,
03:42
and that is your at home yoga workout,
03:44
for those of you with low back pain.
03:47
[Narrator] Make sure to subscribe so you don't miss out
03:49
on any other Fighting Weight episodes.