Loosen Tight Lower Back and Hamstring Muscles

Loosen Tight Lower Back and Hamstring Muscles


hi my name is Sarah and welcome to jivayogalive today’s video is about tight lower back muscles hi today’s video is about tight lower
back muscles we’ll do a gentle and slow flow to open
them up so I’ll start with hip circles with that inhale bring your hips in the
front and with an exhale bring them back we’ll do five rounds for each side keeping your back straight and one more coming in the center and switch inside
so inhale bring them front and exhale bring them back you can start with a
slightly smaller ones and start making them bigger as your back warms up and
one more good next we’re moving into what you want an asana see the forward
fold so come sitting down on your mat you might need a strap or a block
depending on how your back and your legs feel today this is a great stretch can
stretch is you all the way your legs and your back so we start with staff pose
flexing our toes towards us so we activate our legs with our back straight
and we’ve done exhale we fold forward now in here I will use a strap if you
can’t reach your legs or you can put a block in front of your toes if you’re
very flexible but remember to keep your back straight at all times not to curve
it so the stretch comes into the right place inhale deeply and exhale take it a
little bit stronger inhale straighten back and exhale fold
forward we got one more ready to go and with
that inhale come up and we’re moving into downward facing dog so cross your
ankles come into your all fours tuck your toes and inhale press up in here
remember to spread your fingers wide apart have your feet the hip distance
apart take shoulders away from ears and lift yourself up from your hips don’t
lock your knees or your elbows but keep them micro bender to protect them breathe deep into your belly stay for two more breaths I’m next exhale bring these to the floor
and we’re moving into windshield wipers now there’s two different variations in
here that you can do depending on how tight your lower back is you can either
place your feet so that your heel comes to your knee or we will do them parallel
so come laying down on your back and from here you can either separate your
feet a little bit and bend them to the right side so that your left knee comes
and touches your right heel or if this all just feels very easy bend them at
the same time this is a little bit more challenging and it stretches a little
bit more so bringing your hands to the floor and whatever variation is that you
chose to do today we’ll continue with that and with an exhale bring your feet
to the right inhale bring them back up and exhale bringing to the left inhale
up we’re gonna do five times each side make sure that your upper back stays in
the ground and it doesn’t lift up if that means that you’re not taking your
feet all the way to the ground that’s perfect if I listen to what your body
tells you to do today now with the mixing he’ll grab your knees to your
chest or I’m gonna give you a lower back a nice massage
so hug your knees tightly and start rolling from side to side doing little
circles another changing side and once you don’t five circles each
side I start working yourself up little by little so that you massage your back
and coming into a see that is it pose straighten your back give yourself a
little shake and if you feel like you can repeat this sequence two to three
times depending on how your lower back feels today and I hope it was of help of
help for you thank you for practicing with me today
namaste hey would you like to win one of these awesome hashtag t-shirts click the
link in the description and learn more namaste

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