Yoga For Your Back ♥ Strength, Recover, & Tone | Cambodia

Hey guys welcome to Cambodia. We are on a beautiful island called Koh Rang Samloem and today I’ve got a yoga practice for you that’s going to focus on the health and recovery of your back Now for those of you that have ever suffered through back injury or back pain you know how difficult that can be on your physical well-being as well as your mental and emotional state, so I would like you to try to use this video as part of your journey and overcoming any Obstacles that you may be facing right now and allow it to give you a little more strength and flexibility in your back Now if any of these exercises cause any pain in your back Please do not push through the pain and always talk to your doctor if you have any questions All right, if you guys are ready grab your mat and let’s get started Alright guys. We’re going to start today in child’s pose at the very back of your mat first reaching the arms up to the sky I’m going to exhale reaching them all the way down into your child’s pose We’re just staying here Allowing yourself to come to the present moment bringing all of your awareness to your breath inhale Exhale Let it go now let’s take both of your palms to the lower back and Before we start we’re going to offer a very gentle massage those muscles simply pressing the Palm into each side of your back and pushing downward Almost like you’re lengthening the muscle basically with the palm of your hand Push and bring it down So starting summer from the mid-back and then bring it down towards the very tip of your spine just A couple more times here Wonderful Take a deep breath in and then exhale. Go ahead bring the arms forward again focusing on each side of the spine and the back What we’re going to do first is bring both of your hands to the very right side of your mat and then Shift your hips slightly to the left So you’re going to feel an increased stretch along the left side of your path? Stretching out the muscles letting go of any tension Again, just staying with the breath here And then once you’re ready switch to the other side to both hands to the left side of your mat hips slightly to the right and Just breathe Continuing to reach forward feeling that stretch along the right side of your pack Great come back to center deep Breath in again, I’m Going to exhale slowly rounding through each vertebra of your spine into your cat cow posture let’s take a deep breath in arching the back and then exhale Rounding the spine tucking the chin right into the chest inhale open Arch the back and Exhale rounding the spine Yeah, just nice and slow again really feel that opening in the spine adding some gentle movement here And again inhale look up the sky Exhale round tuck that chin into the chat Wonderful, let’s come back into neutral spines of straight back I’m going to begin with a strengthening exercise first extending your right leg all the way back make sure the hips are square Bellybutton pulling in towards the Lumbar spine and then from here taking your opposite arm to your left arm forward a Really great exercise to strengthen the lower back through targeting the core Just hold this position stay with the breath and Then from here pointing the palm down bending that eye elbows squeeze the shoulder blades inhale Reach forward exhale bend the elbows squeeze a little bit of the upper back strengthening hair and squeeze Reach and squeeze Reach and squeezing that shoulder Blade reach and Squeeze good, just the Arm working everything else stay still and strong and from here reaching forward go ahead and drop that hand down inhale exhale taking one push-up, and Then slowly coming down with your chest than that Trying to keep that leg away from the floor so don’t let it touch the ground Your thighs off the mat and then same thing take that left arm reach it forward Take a deep breath deep exhale bring it down let’s reach up again Arm and leg up and Bring it down very nice. You can keep your forehead down if you wish or follow that hand with your gaze awesome again lift up and down and again Lift and hold taking a deep breath in Engaging that lower back. Go ahead release the left hand next to the side of your body, and then you’re going to just gently drop that right leg Take a moment. Take a deep breath in exhale slowly lifting into our baby cobra So keep the hips down and try to not engage the glutes and just work the back going to come back down ocean to the hands come on up to your knees and Just a quick little child’s pose here again to release any tension out of the back rounding of the spine in the opposite Direction Good one more deep breath in excellent again deep breath in Coming back into that all force position on your exhale from here Just moving about in a circular motion we’re going to do for each way To bring the hips to the left shoulders to the right And continue to move it just see what feels good for your body here Some of you may feel really good by doing a big circle reverse the Direction And some of you guys may feel the best when you’re doing small movements To see how your body how your spine reacts to this movement? Awesome stopping right in the center. I’m going in to our other side so now left leg extends well the belly button to your spine right arm reaches forward Now imagine like you’re trying to touch something in front of you with your fingertips and touch something behind you with your toes So that lengthening feeling as you hold and engage every muscle in your body Pull the Belly button room right into that Lumbar spine Take a deep breath in exhale Let’s bend that right all those squeeze the right shoulder blade reach up exhale squeeze for two reach exhale three reach exhale four reach exhale five squeeze the shoulder blades six keep it aligned seven don’t let the arm drop a great job hold it release the hand just one pilates push up come back up and Slow bring that chest down release the body try to keep the left leg in the air hold it here Lift the thigh off the mat extend your right arm hold and then release again, let’s Lift and hold and then release look up lift your arm lift your opposite leg and Good one more time lift and hold Release the hand release the leg inhale I’m going to exhale coming back into that baby cobra old engaging the back Muscles try to relax your glutes isolate the back And come back down Let’s take a deep breath in come on up to your all fours position Right back over to your child’s pose again rounding of the spine in the opposite Direction breathing in exhale Come back into your neutral tuck your back toes and slowly let’s extend into our downward Facing dog take your time with this Feel that stretch through the hamstrings allow the heels to sink down And then if it feels good walk out the dog let go of any tension Staying with your breath allowing that sternum to fall towards the ground Right job you guys one more deep breath and let’s press both heels down chest down inhale exhale hold that downward dog Go deeper Go as far as you can with those heels open up through the upper back Fingers are spread open wide Looking to the top of your mat and then step or hop to the very front Coming into our standing forward fold hands at your hips bend the knees remember keep the back straight And then you fold from the hips so all the hinging is happening in the hip region not the lumbar spine This is very important for those of you that have suffered from injuries in the back We want to keep the spine as straight as possible And then if you can see if you can extend the legs you can’t touch the ground keep your hands on the shins otherwise phoebe can fingers reach them out All we’re going to do here is just hold this posture With each exhale allowing yourself to come a little bit deeper that forehead reaching closer to the knees Then just adding that gentle movement of the head side to side up and down letting go of any tension in the neck Go ahead bend the knees and very gently transitioning over to our boat Coming over to your back. Go ahead. Give yourself a big hug a Really big hug to a point where you can reach your elbows with your hands cut that chin in to your knees Stay in this little ball position, and if it feels good on the muscles see if you can add a little rock side to side Again just stay with the breath This class is dedicated to your back for the health and for the strength of the boat So that it can give us longevity in health in our lives All right, let’s bring the hands behind the knees and then start to circle the knees to the right a few times again, this is a great gentle massage for the Lumbar Spine and Then from here go ahead extend one leg all the way to the mat pull the other knee into your chest Let’s take a deep breath in and then on your exhale We’re going to take our spinal twist So to get into the spinal twist you’re going to take that right hand push the left knee across The opposite arm reaches away from you and see if you can follow that arm with your gaze Great spinal twist here staying with the breath listening to your body taking a deep breath in And then exhale switch release come back into that little ball position with both knees circle the knees out and in so like you’re drawing two small circles with each individual knee a wonderful release for the hips here And then reverse the direction the same thing just go the opposite way Pull the knees in out and around oh And then extending the other leg out all the opposite knee into your chest take a deep breath in into your nose and then a long Exhale out through your mouth as you take your spinal twist So opposite hand pushes the knee across other arm reaches and extends the other side So you can look over towards that straight arm? three inhaling into your nose exhale out and Let’s slowly return back into the center. Well the left knee into your chest and then the other knee join me breathy exhale out slowly reaching both arms over your head and Then rolling over to your side and then up to your seated position Come on over to the middle of your mat sit cross-legged Inhale let’s reach the arms up to the sky Then a big exhale out bring the hands to your heart Thank you so much for joining me today on this yoga class Sending you lots of love and light, and I can’t wait to see you again Namaste Thanks so much for watching I hope you enjoyed this video if you like to see other yoga videos feel free to subscribe to our channel and follow us on Social media like Instagram Facebook and Twitter Lots of love you guys can’t wait to see you again. Bye


  1. This has to be my favourite video of yours I've come across so far. So gentle, but it felt so good. Will definitely be coming back to this one… Thank you for all that you do! The inner yogi in me thanks you ☺️

  2. My back has been hurting every day I wake up (I should probably get a new mattress) but this yoga soothed my back. Thank you.

  3. I start every morning with you xxx your yoga class heals my body and soul. Thank you xx

  4. Can you make yoga video for hipflexur,and quad muscle streinght,recover?

  5. Great content and works a treat. Keep up the good work. Thanks

  6. Thanks for your class, i really love it. You make me fell so good. Lots of love darling.

  7. i have lower back pain for the last 3 weeks, tried yoga but my back still hurts. Then i try this video, OMG, it works after the first try!!! The pain reduces to 70%, i'd def practice this every morning now. THANK YOU GUYS!!

  8. Thank you so much! 😘

  9. Please, for the love of God, do a yoga video for sciatic pain. During and recovery. I'm going nuts not being able to do any of your yoga videos while my nerves in my left glute are killing me and I've been limping for a week. I say this with lots of love! <3 Namaste.

  10. I love this, I can already feel a difference. Thank you so much, you are relaxing to listen too also

  11. thank you a lot for this amazing practice. This is always the one I come to whenever I feel little painful in my back and feel great afterwards. Lots of love to u <3

  12. Very good class.

  13. Beautiful calming background! <3

  14. you have a wonderful butt. not able to concentrate 😀

  15. Thank you. I injured my spine 2013 at the gym and it’s been acting up lately. I feel so much better, thank you again

  16. Really fantastic yoga video we are new subscriber 😍😍😘😘😘

  17. most of these exercises are bad if you have herniated disc in the lower back. Be careful

  18. I found it wonderful and reviving.Many thanks for your inspiring work !!!!!! All my positive energy from Greece!!! You should come down here. There are unique landscapes!!!! Namaste

  19. I love this one, it's an awesomely effective workout. My back was waaay out of balance (terrible posture and slack muscles) from hunching over the computer and too many push exercises while traveling, but this has tightened everything up beautifully. Big thanks!
    PS: How ON EARTH did you find a spot on Koh Rong Sanloem devoid of garbage? Cambodia and those beautiful islands are so filthy I think it scarred me for life.

  20. I am that a faithful fan. Thank you for sharing your light. Someday soon I hope to meet!

  21. Hi I found a spot where there are lot of new yoga ideas available online. Go to Google and type: "MindYoga4U". This is going to definitely help you.

  22. Help my back injury so much highly recommended ☺️

  23. Beautiful

  24. Top the top yoga

  25. Hi I’ve searched all your videos but I haven’t found anything for neck, shoulder and upper back pain.. am I being delusional? Lolll

  26. Love Boho and this back yoga works for me! Thanks so much❤️

  27. Wonderful thank you

  28. This routine is one of the best you’ve got.. perfect gentle pace and does wonders for back pain. Thank you @bohobeautiful

  29. Hi I found a place where there are great deal of new meditation ideas available on the internet. Visit Google and type: "MindYoga4U". This is going to definitely benefit you.

  30. I'd like to share you a hack available online for the popular meditation tips. Just type: "MindYoga4U" in Google. You will be a master with the suggestions available.

  31. 🙏🌸❤

  32. namaste

  33. Just LOVE your Channel. Every seassion has just a postive vibe. The classes fill up my day every time with a portion of sunshine. Thanks for your great work and classes.

  34. Thank you so much for your videos, you have given me my life back xo

  35. Koh Rhong Samloen. I highly recommend everybody goes to clearwater bay on the island. It's so beautiful. Lots of love and light.

  36. you guys deserve millions and millions of subscribers THANK YOU SO MUCH

  37. So good. Thank you. 💕

  38. Done this practice today. I had my backpain this few days and this help me feel better 😘thanks you

  39. I really love this video, your voice is so stunning and relaxing. Thank you. Could you please make some special video for slipped disc in L1S1 zone. so many people are suffering on this problem. Wish you great time. many greetings

  40. I love this routine. Great way to strengthen my back. I love to combine this with an additional routine! Thank you!

  41. i hurt my back last night at piyo (pilates-yoga) and so i did this routine in the morning and made me feel so much better, thank you!!!

  42. I so appreciate this video! I had some back pain prior to doing the routine and now feel much better:). Please make some more yoga videos focused on back pain please! Namaste

  43. Thanks you for visited Cambodia, I really enjoyed ur video 🙏🏼❤️

  44. fab thank you for this! 🙂 xo

  45. Thank you so much for this wonderful video – After our move to Berlin my back really hurt… now it's much better! Loved the music, too 🙂

  46. Em rất thích những bài tập của chị .tập rất hay và hiệu quả

  47. I discovered you yesterday and love your videos. They are incredibly beautiful. Am happy to subscribe.

  48. Super

  49. Thank you sooopoi much for this class for the back, after doing it i feel so good. No more pain and finali I have a restored flexibility. I love your videos😍

  50. Thank you for making this video.. Everytime when I have a tensed up back.. I always chose it.. 🐮
    Peace to ur 💓!!

  51. This is exactly what I needed! You never fail me, every video you do has so many amazing benefits for me. Thank you so much, my back will be a little minder to me today. 😊

  52. oh I love this <3

  53. Thank you, i love you💚

  54. I love you ! You are so sweet and beautiful! You brought my love to yoga back to my life ! 🙂 Thank you ! <3

  55. 4:10 right there, keep that position.

  56. Thank you so much for this practice. 🙂
    My back is nicely stretched without the daily pain, feels wonderfull! <3

  57. the pink panther 🙂

  58. Thanks ,wow loving the beauty of the beautiful light with love peace tiger

  59. Thank you for all your beautiful yoga classes.I. love the diaries too, its very generous of you to share your personal life with us all. I am so happy for you that you have each other to share your journey thank you I love what you are doing x

  60. This was so good! Thank you! ❤️

  61. Love from Malaysia ❤

  62. Love working out with you! Thank you so much for helping me grow stronger with each new discovery of your classes! You offer something for everyone and make it easy to follow along with that soothing, encouraging voice.

  63. I am Vivek…u r superb n excellent….

  64. I would not say that I regularly practice yoga but I love your channel. Specifically I love this session on back health. I have gone to it numerous time when I have an acute on chronic injury and it is so helpful. Thank you for providing such good content! Have you thought of providing more recovery yoga specifically for various injuries. Thank you so much!

  65. Boho u r too good….

  66. Boho plz explain all7chakra in human body.. especially the muladhar chakra.

  67. Thank you!

  68. 12 hours later 10:30 AM, my back feels amazing.

  69. Whay lthink she Don't have any flexible 😪

  70. I love your voice it relaxes me thanks you have helped alot

  71. I had a severely herniated disk in my lower back 10 years ago and had surgery, which allowed me to regain my life again. Now I have a constant back ache, but am so very grateful to not have pain. I enjoyed this class and learned new stretches which I am now doing daily and anytime I feel the need to get some relief. Thank you for addressing this specific area. Beautiful video.

  72. Ty! This is exactly perfect for my back!

  73. Oh how I loved this class👍🏻❤️so calming!!! Sending you a bug hug🙏🏻

  74. Mind boggling I have never felt so peaceful while working out the two of you are an exceptional team and are so appreciated

  75. "Hoy es el mejor día de mi vida"

  76. Thank you for this beautiful back targeting class. <3

  77. Just what I needed today 🙏

  78. You the best yoga teacher in YouTube

  79. I gave birth by c-sectio 7 months ago. Is it ok for me to do this excercise?

  80. Thank u so much dear Juliana …..Today I found you and I am a new subscriber from India…..your yoga classes are wonderful…. Thanks once again

  81. Please come back again 🙏🖤

  82. 7:45


  84. Great voice, soothing

  85. Hope you going to Việt Nam ❤

  86. This is an awesome RELEASE routine!!!! Thank you!

  87. good video love you

  88. Please try keeping her in the middle of the picture (not at the bottom) – when watching on YouTube & trying to copy her moves, YouTube constantly keeps ads at the lower half of the screen, so you have to get up & x the ad every minute. what do you think? Kind regards

  89. Perfect.

  90. very well done both exercises and filming …very lucky boyfriend too i would say…

  91. My back pain feels relieved ,really good exercise,Thank you so much😊

  92. Piękna sylwetka, podziwiam 🙂 Ćwiczyłam z Tobą 🙂

  93. So calming and relaxing!

  94. 😲😲😲😀😀👍

  95. so sexy 😻

  96. Love this. My daughter and me attempted this, (first one to quit loses) she said what if someone sees me massaging my own back? I said it’s kind of like picking your nose in public. Sure you look weird but don’t worry because it feels good.

  97. Hi….I luvv yoga.


  99. Good morning ❣️gratidão ❤️

  100. wow an ad 15 seconds in

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