Lower Back Love | Yoga For Back Pain | Yoga With Adriene



how do you everyone welcome to yoga with Adriene I'm Adriene and per your request some lower back love so hop into something comfy and let's get started okay hi everyone we're going to begin on our backs today but I'd like to invite you to pause the video and grab a thick towel or a small blanket if you have one if you don't have one it's not the end of the world you'll be just fine my darling but if you have one and want to grab it now please do so alright now we'll begin lying flat on our backs hey buddy take your time particularly if you're being particularly ginger with your back be nice and kind here in the beginning nice and slow as we of course work to tend to the lower back today we take our yogic principles along with us and remember that this is a time to just kind of check in with your whole self all parts think of the body as one moving part and work in that way alright so we're going to bring the knees up towards the sky and we're going to bring the feet to the earth and if you did bring your towel or your blankie to your mat you want to use it as a pillow here you certainly can for your head okay then a hands can rest gently on the low ribs here elbows out wide and take a deep breath in and as you exhale just take a second we're not going to do any movement here so you can comfortably close your eyes and just take a second to land here in the moment again we're tending to the low back but if we're really practicing yoga we're also recognizing that this is valuable time to just go inward slow down tend to all parts of the self so particularly when we're in pain or if we're just really busy moving without a particular mindfulness we can certainly feel the effects of that versus when we take time to slow down fill our cups tend to I'm just going on in the body and that too has its own ripple effect so just close your eyes here and start to deepen your breath feel your yoga mat kind of rising up to meet your back body here literally but yes of course there's a little metaphor there just kind of acknowledging this time and acknowledging that your yoga mat how's your back here we're gonna work it out we're gonna find what feels good together take one more conscious cycle of breath in and out here on your own and then when you're ready you can keep working with the eyes closed or you can open the eyes and of course peek at me whenever you need to hands can stay resting gently on your low ribs and we're just going to start by peeling the tail bone up just a bit so that your low back becomes flush with the mat and you kind of feel your lower abdominal wall turn on baby okay and if you want you can slide your hands down to your load up dominant wall and just kind of feel those muscles turn on and then slowly release it allowing the tailbone now to drop and the pelvis is gonna tilt good now same thing we're gonna slow and steady bring the tailbone up towards the sky we're rocking to bring the low back flush with the mat lower abdominal lower belly turns on and then slow and steady taking it in the opposite direction rocking the pelvis down lifting the low back up you kind of slide a little bit on your spine on the ground fabulous we're gonna repeat but now add the layer of the breath so inhale here and then exhale you're gonna tilt the tailbone up draw your navel down scooping the tail will not feel the low back flush with the mat good exhale take it forward rocking the hip down towards the court of the earth feeling the low back lift exhale rocking the hips up towards the sky using your feet to ground you here inhale rocking the hips forward blower back lifts moving with your breath exhale low back becomes flush with the mat nice and steady inhale rock it forward and this will be our last one nice and slow rock it back hands return to low ribs here just so you can find that nice connection of the lower ribs hugging in supporting the low back as you turn on your core okay then from here keep this turned on as you lift the right knee up and then keep this turn on as you lift the left knee up if this is too much for you at whatever stage you look at your low back try working on the ground with the ball joint of the big toe on the earth right so we're just not bringing it quite so far up okay we're breathing here we're really over exaggerating turning on the transverse abdominals here so you're trying to turn on your Center turn on your Center breathe deep wherever you are scooping the tailbone up excellent and then release that let it go hallelujah you're gonna walk the feet together nice and easy we're gonna open the knees wide with control so careful not to let them slam out nice and easy so knees go wide breathing here low back comes up so you should be able to if you were to test out sliding your hand underneath your low back and you can of course give it a go you should be able to feel a little bridge there a little gap take your breath here in and out and then slowly use your fingertips to guide you particularly if the low back is feeling ginger today really ginger and you're gonna bring the knees back up to Center great hug the knees into the chest now should feel really good careful not to overdo it if just dependent so many different types of people practicing so just be mindful here move nice and slow and really listen to your body if it feels right start to rock a little side to side getting a nice massage here if you need more maybe you're doing this for more preventive care and start to peel the nose up toward the knee again and lighting on up that core as you turn up the tailbone yes fabulous if the heads lifted release it with control and then we're going to take just the left foot to the ground and you're gonna kick slowly the right foot up high find extension if you can't straighten the leg don't worry about it here you can keep the right knee nice and bent and then when you're ready you're gonna take a deep breath in and exhale you're just gonna cross your right foot over towards the left side of your mat and then you're just going to keep that momentum going as you allow the weight of your legs to fold over gently to the left side of your mat and you can keep your hands on the low ribs here so important that you bring the breath here and if you want to take your right ear to the right shoulder you can but really we're kind of focusing on a little low back love today so breathe deep excellent and then slowly unravel I felt good kick the right foot up let the blood flow opposite direction in opposite direction opposite direction okay and then foot down to the earth and we'll just take the same thing on the other side so ground down through your right foot kick your left foot up high and then when you're ready you're gonna take your left foot cross it over your right leg and then just keep that momentum going and we want to kind of move with momentum rather than into poses squeeze twists particularly when we're focusing on just the targeted area so that we can be really mindful and then of course since I said the words target area I just want to remind you also working with this mindset of creating a full body experience even in this kind of low back workshop setting okay breathe into your belly soften through your face relax through your shoulders if you need it take it in fact I encourage it nice audible breath here and there whenever you can yeah baby okay bring it back quite connecting to your core that's why we already turned it on so use it from here on out excellent kick the left foot up and then lower it down so you can turn on to one side here if this next gesture is not right for you otherwise I invite you to bring your hands to the backs of your legs your hamstrings use that connection that we already established here in your core and you're gonna gently begin to rock up and down the length of your spine and if it feels really good keep it going if you're not sure just do a couple just kind of massaging up and down the length of your spine if you have the flexibility or of course welcome to take the toes back to touch in this little gesture but mind mind yourself check yourself okay when you feel good go ahead and come up – and I comfortable seats you're gonna cross the legs here and just take a second to sit up nice and tall and stack your head over your heart and your heart over your pelvis see if you can really lift up out of the hips and then hug those low ribs in again close your eyes just take a restful moment here in sukhasana notice how you feel gorgeous and then we're just going to take a very gentle twist to the left breathe in lift up out of your hips whatever that means to you just imagine as you breathe in and then as you exhale remember where your hands were earlier just soften that area in here a little bit then nice and easy stay connected to your breath as you come back to Center we'll take it to the other side nice and easy breathe into your low belly use your inhale to lift up lengthen no pushing or cranking here just nice and easy gorgeous now from here we'll release back to Center and if you have your towel or blankie go ahead and bring it right underneath your hips so we're getting a little bit of a lift in the hips and from here we're going to take the left heel in first and then the right heel in to meet it so we call this Sid asana and then you'll bring your fingertips to the mat and this will be a little bit different for everyone and the hips and then the low back core is all connected so move nice and slow here at first you're going to inhale to lift your heart and open your chest and then exhale just use your fingertips to slowly crawl it out but as you do so try to keep your sit bones reaching back and your hips really heavy legs really heavy so you might come to about here breathing deep you might bring the forms to the ground breathing deep in time you might be able to get a little further down and if you find you know what I feel like it just would feel a lot better without the blanket or the towel go for it and then when you're ready allow the weight of your head to relax down kind of come into your own private little love cave here and listen to the sound of your breath now actively for this last breath here draw the thigh bones down so I'm actively engaging my legs I'm creating such a stability here and the femur as I ground down through my thighs and then I'm just gonna walk my hands over towards the left side of the mat breathing into the lower right side of the back body legs stay active thighs grounding down six bones reaching back as you walk through Center and nice and easy take it to the other side oh yeah relax the weight of your head over again breathe now into the lower left back body and then slowly bring it back through tuck the chin connect to your core roll it back up take a moment here just to rest notice how you feel maybe take a psych little breath in and out and then we'll switch the legs so right heel comes in left heel to heel to follow maybe you use your blanket maybe not fingertips on the earth important first to really establish this kind of grounding open the chest and then notice the sensation as you slowly crawl forward and then notice perhaps the sides a little different maybe not and find a variation here with the arms that suits you here as you eventually fold in and listen see if you can extend your inhalations here extend your excavations and use the breath man you use the breath or woman or person or pet basically use the breath so feel the breath literally stretch the skin of your back body as you breathe in and then use your exhale the ground down and then get really active best you can in the thighs so draw the thighs down towards the earth you it's this internal action of hugging the femur in and that's what's going to create a little stability for us as we take the hands over to the right side first this time breathing deep sending loved that left lower back feeling that connection all the way through the left side body all the way up to the wrong boy even your lat even oh yeah and then walk it through Center keep breathing and take it over to the left okay you come back to Center stay connected to your Quarrier Center work is so important to nurturing the back body just getting really used to always moving from your center of gravity so it's so much more than like getting your abs on it's a sensibility and it'll literally change the way you pick up a sock off the floor if you pick up a child where you do your job so all about about it hopefully by now you're all the way lifted and you're feeling good at taking that rest of the moment here okay so from here you're on your blanket or towel maybe if you're not you can grab it you're gonna sit up a nice and slow we're gonna use the the blanket or towel here you're gonna bring your feet to the mat and there's going to be a little moment I'm involved here for some not all but that's where you're gonna use that Center again so from here we're going to inhale in you can watch me first if you need to I'm gonna hike my heels in close inhale in I'm an exhale slowly come through to a nice little squat here yeah there okay then reach back grab the I towel or blanket and just slide it up snuggle it up underneath your heels just to give you a little more space okay pals here we go inhale in exhale you're gonna slowly lift your hips up and come into a standing forward fold uttanasana with heels on the blanket but see if you can move nice and slow keep your knees bent yes then you can work in time to straighten the legs maybe fingertips stay on the earth or maybe you clasp opposite elbow and rock a little side to side gently gently gently there's no rulebook that says the legs have to be straightened and in honor of our practice today I honestly just I just encourage you to really look at that just bend the knees basically I might just say what I really mean say how you really feel Adrienne just bend your knees that's going to help kind of bring that low back love it if this is much too much for you then obviously you're gonna keep your fingertips on the ground okay I'm just a little more grounding let's take one more breath here or wherever you are oh some and then slow and steady hands are going to come to the earth to help you here we're gonna slowly bend the knees come back down so we have probably not probably we certainly have different bodies these transitions aren't working for you try not to get too in your head just just know that this home practice is meant for you to really make it your own so it's all good so from here we're gonna slide the blanket now to the left side of the mat and this is perfect little segue and in terms of making it your own you're going to come onto your belly and you're gonna do it in any way that feels good for you so just move mindfully I'm gonna come to all fours first with one knee left knee on the blanket and one knee off and then I'm gonna come to my belly from here but you're gonna come onto your belly and we're gonna bring the left hip on to the blanket elbows are going to come underneath us just like we do in Sphinx pose and then breathe deep as you press your right foot into the earth and you're gonna hug your left knee all the way up so that your left inner thigh or your left knee is resting on your blanket now to protect the shoulders go ahead and press up out of the earth and breathe deep here breathing down into the belly if you find that you want a little more you can always stack another blankie or a little couch pillow or something your dog just getting underneath couple restorative breaths here maybe you're just getting settled in excellent to come out this is so important take a second here to connect to your Center hug the lower ribs in imagine where your hands are on your little ribs you're gonna bring your hands underneath your ribs here just like you were going to do Cobra and then use that connection to your core to straighten your leg great and then we'll press up to all fours slide the blanket over to the other side and then you can come onto your belly any time any way you want I'm gonna put my right knee on the blanket start on all fours and then from there slide down elbows underneath the shoulders press away from your yoga mat to not bring any undue pain or tension to your shoulders and let's check it out here on the other side so this is kind of the final beat of our practice so use this time wisely to maybe soften your gaze this is your time you've taken it for yourself breathe deep just be with your breath be with yourself Trustin this is valuable time that you're taking it will have inevitably an effect on everything else you do from the moment you step up off the mat and into the rest of your day or your evening way to stick with it and way to give your mind and body some attention and love cool to come out let's take a deep breath in exhale release draw the hands underneath the shoulders just like we do in Cobra hug the lower ribs in connect to your Center extend the left leg out long inhale to press up to all fours bring your blanket to the center now or your towel to the center of your mat bring the knees wide and you're gonna send it back we're gonna end in a child's pose it can be wide legged or if that ain't your jam you can bring the knees together and use your blanket as a pillow for a more traditional balasana so Yogi's choice pick your poison take your beautiful Child's Pose which is our last shape of the practice and listen to the sound of your breath listen to the wisdom of your heart as you listen to your breath and trust that when you do stuff like that your body actually I think response heals more quickly so any of these shapes you can repeat on your own whenever you just need a little something-something you can bookmark this video of course to return to and if you're seeking more or different types of little Bakula you can look in the description I'm going to link to some other low back and hips and even some videos for back pain they might like to supplement with this practice you can pause the video and stay here a little bit longer if you're ready don't let you to come back up come into a seat I'm gonna sell my blankie and we're gonna seal the deal by kissing the palms together and bowing to you to me and to us again way to give yourself some some love today's some attention our attention spans are so short and distracted I think now more than ever that the body is getting neglected too and the body's always been built to work and do amazing things but since we're not taking proper time to slow down can get a little out of control if you're doing this video my guess is you know and I'm saying you have good intuition love you so much tell us how it went in the comment section down below please share this with someone who you think might benefit a lot of people I think will benefit from this lower back love so spread the love subscribe to yoga with Adriene YouTube channel if you haven't already it's the best and easiest way to support the channel and this community and all the free yoga that goes around so thank you from my heart to yours namaste you

35 Comments

  1. Hello dear friends! Where are you practicing today? I'll start – Mexico City!

  2. I did some gardening today and this practice really helped with my back pain. I will do it every morning this week. Thanks Adrienne!

  3. So I was just having such back lower back pain and then suddenly Adriene uploaded this video and I was like….wow, okay Adriene is a mind reader then. Thank you. <3

  4. Blowing Rock NC

  5. That was great. Namaste

  6. 10xs so much 4 doing this free yoga. thats why ur soul always be free & pure.

  7. That was exactly what I needed! Thank you!

  8. Thank you for your yoga videos. They have really helped me heal and get in touch with myself again after a very destructive addiction. I am truly grateful.
    All the good things to you and yours always. Namaste

  9. I've practiced yoga off and on for years with different instructors but you're the only one I've been consistent with. You are sweet, genuine, and fun. I started in January and I'm still going strong. I'm so glad I found your channel.

  10. Adriene I love all of your practices and guidance. This one hit a home run for me as I have been going to the chiropractor for my lower back for an issue I've had since birth. This gave space and stretched out a real problem area for me. Thank you.

  11. After spending around 16 hours total in a car yesterday and today, this was a much needed practice that came at the perfect time! An adventurous and last minute road trip left me and my mom stranded in a small town over night due to a wildfire where we both had awful sleeps, and finally being home left me restless and sore from sitting in a car so much. Love love loved this video!

  12. Such a beautiful and relaxing practice. Thank you so much Adriene <3

  13. Memm I need your help . Memm I have a my back pain so what I do ?  Memm you send to me back pain link please

  14. First off, I would like to thank you for making videos to help care for our bodies. I am a young adult whose neglected self-care for about 14+ years and overworked my body till its so stiff and tight. A good professor of mine gave me an idea to try yoga since I no longer play sports.
    When I started with your beginner's playlist, I noticed how tight and painful each move was. Regardless, I took it slow and tried not to over due it. This is only day four and I've begun to notice that I feel left tight after each session, especially my back.

    Secondly, I find that your guidance and explanation for each video easy, helpful, but most of all encouraging. I didn't think I could do many of these on my own or given up if it weren't for you.

    And lastly, I hope to continue getting better (since I decided to start caring for myself properly) with your help in each session.

    Thank you truly for these videos. 💜💙

  15. So great to have a new lower back video, what a lovely way to start the day and bring movement into my achy back, thank you!

  16. Adriene, as always thank you for the wonderful life changing support. I have a stretching routine that I always start back up when my back is bad. But then stop stretching when I feel better. And of course, that is when I have more problems. So I am going to try to incorporate your low back yoga once a week along with your stress less yogas, and try to stay with my stretching to see if I can keep my back healthy. Thank you so much for being so wonderful – and for making my life a better one.

  17. I boughg this yoga pants for my girlfriend and she loved them so i want to share it with you guys https://rover.ebay.com/rover/0/0/0?mpre=https%3A%2F%2Fwww.ebay.com%2Fulk%2Fitm%2F372673991794

  18. Best wishes from Europe, from Latvia! Thank you for youre positivity Adriene! Yoga is the best for me!

  19. Intuition at its max! I was in deep need of a yoga stretch for my back since it’s been bothering me for quite a while now. & here you are blessing us all w your magic🙏🏻💕 thankYOU again♥️

  20. Im Currently a college student working two jobs. One in retail and one as a server. I stand long hours at a time and I have had chronic back pain, leg and foot pain for many years. I decided to try doing this yoga today (I am 100% a beginner, have only tried yoga once before this) and I already feel such a difference in my body. Thank you for this. I will be continuing yoga.

  21. Super awesome, thang you so much, Adriene 🙂

  22. I always try to look for new videos to try everyday on your channel and my lower back was hurting this morning. It’s like you knew what I needed. Thank you Adriene. 😊

  23. What do I do if 14:00–16:00 makes my feet hurt? Specifically my ankles.

  24. Just the nice, soft practice I was needing today! Thank you!

  25. Been a while since I've done one of your yoga videos only took me until after to realise that I needed to get back to it for my sanity

  26. Very nice…We do practice @home only!!

  27. Perfect! Toronto follower—I loved every second! 😘

  28. Hi Adriene! I’ve been doing your videos for years and am now trying to get my brother into it! He’s down but isn’t very flexible, so chair yoga works the best for him. Any suggestions for adapting moves for chairs?

  29. It was nice. I"ll be sure to pass the word alone to my daughter who has been complaining of lower back pain.

  30. So nice, thank you x

  31. Lately, I've had a really hard time getting on the mat for a number of reasons. Now, I'm back! This felt amazing. I'm so excited to get caught up on all the videos I've been missing out on.

  32. My lower and mid back have been howling at me for years. Thank you for this and all of your other back videos, I've been feeling some improvement as I keep practicing along with you ♥️

  33. Bielefeld-Germany 🐍

  34. Where is Benji ?

  35. Almonte, Ontario, Canada – loved this practice!

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