(calm music)
- Hi everybody, my name is Jordan.
Thanks so much for joining me today.
I'm gonna be leading you through a 15 minute yoga practice.
This routine is especially good
for anybody with any lower back pain.
So if other yoga classes in the past have caused any issues
for you because of your back pain of too much cranking
or twisting or turning,
this'll be perfectly safe for you
and honestly, just for anybody.
So it's a great way to start your day,
to go into your day nice and stress-free and stretched out,
a nice little mid-afternoon break,
if you find your day getting really busy,
taking those 15 minutes to slow things down
or a nice routine to help you relax before bedtime as well.
So really anytime of the day is great.
If you could do it after you've been up and moving
a little bit or after a walk that's best
when you're a little bit warmed up
but not a big deal,
we will take some time to warm up
before we're doing any major stretching.
So the first thing I'm gonna have you do is come down
onto your back.
We're gonna talk a little bit
and focus in on our yoga breath here.
So I'm gonna let you just lay down on your back
and just close your eyes here,
trying to just take a few minutes to just clear your mind
and take this time for yourself.
So with your yoga breathing,
what I want you to focus on is inhaling and exhaling
through the nose.
So each time you inhale,
I want you to think about expanding that rib cage out.
So you can actually even physically put your hands
on your rib cage and you should be able to feel this.
So as you take a deep breath in,
that rib cage should expand out.
When you exhale, you should feel all that air come back out.
So keep going with this breath.
So this is just a more deep conscious breathing pattern
than we normally do.
We tend to be pretty heavy chest breathers and just shallow.
So this just allows you to get a little bit deeper,
greater sense of relaxation,
helps to engage within your core muscles as well.
Good.
All right, now I'm gonna have you go ahead
and take both feet off the mat.
Pull those knees into your chest here, just nice and gentle
and just rock it side to side,
massage out that spine a little bit.
Nice and easy.
All right, now I'm gonna have you extend your left leg
straight down on the mat.
Keep pulling that right knee in, hug it in here.
Get a good stretch.
Okay, go ahead and release that.
We're gonna switch, pull that left knee into your chest
and hold that,
still focusing on those nice deep breaths.
(calm music)
Go ahead and release that stretch.
And I'll have you go ahead now
and just carefully roll onto your side
and then up to a seated position
at your own pace, whenever you're ready.
All right, we're gonna go ahead and sit up here.
Nice and tall.
First thing I'm gonna have you do is go ahead
and you're just gonna round your back.
I'm gonna sit this way so you can see what my back is doing.
You're gonna round your back and tuck your head.
Hold that stretch.
You're gonna sit up nice and tall,
exhale, round your back, tuck your head.
Inhale, sit up nice and tall.
Exhale, once again, round and tuck.
Inhale, sit up nice and tall.
One more time.
And sit up nice and tall.
Good. All right, now we're gonna go ahead
and come to your hands and knees.
We're in what's called a tabletop position now.
So you wanna be mindful that the shoulders are right over
the top of your wrist,
hips are directly over the top of your knees.
Back is nice and flat and engaged in neutral.
You're gonna start by taking your left leg
straight back behind you
and you're gonna take that right arm forward.
From here, to advance this, you're gonna lift that arm up
and then if you wanna take it a step further,
you can just stay here
but if you want that step further
you can lift that left leg up
and we're gonna hold this here.
Keep focusing in on your breathing.
And we'll continue to hold here and release that back down.
Very good.
All right, now your right leg is extended
and your left arm is extended.
Same thing, you're gonna lift that left arm up
and then if you wanna take it a step further,
you can lift that right leg up and we're holding.
Good. All right, let's go ahead and set that hand knee
back down to the mat.
From here, we're gonna take an inhale
and you're gonna look up
and let that belly fall down towards the ground.
Exhale, round your spine and tuck your head.
Inhale, look up,
exhale, round the spine, tuck the head.
Again, inhale and look up,
one more time, exhale, round the spine, tuck your head.
All right, very good.
We're gonna keep those knees apart
and now we're gonna bring those toes together.
You're gonna push your hips back.
We're gonna go into a child's pose, arms extend forward,
relax that head down on the ground.
And from here, I'm gonna have you reach your right arm
underneath your left arm.
Go ahead and come on up and switch it over
to your other side,
left arm underneath your right now.
Take it back into the center.
We're gonna press it back up
and then we're gonna take a downward dog.
So you're gonna start in a high plank position here
and then you're gonna press those hips up
towards the ceiling.
We're gonna peddle those feet out.
So with that, you're gonna bend one knee,
straighten the other
and then you'll just switch back and forth at your own pace.
All right, go ahead and bring both heels down
towards the ground.
We're gonna go ahead and take and step that right foot
through between your hands.
This one's called a runner's lunge.
You can go ahead and set that back knee down to the ground.
You're gonna bring both hands to the inside of your foot.
Getting a nice stretch in those hips.
If this is too deep of a stretch,
you can always come up here just like this as well.
All right, now you're gonna press those hips back,
lift your toes up towards the ceiling.
You're doing a little hamstring stretch in here.
Bring those hands right onto that leg here
to keep that back nice and flat.
Keep the pressure off of it.
This one, toes are up.
You should be feeling this stretch
right across the backside of your leg.
All right, we're gonna go ahead and release that.
Alright, we're gonna take it back
into that downward dog position again here.
Hips up, heels down towards the ground.
Now we're gonna step that left foot
through between your hands.
And we're gonna go into that runner's lunge here again,
either both hands to the inside of your foot
or you can come up,
if that again, if that's too deep of a stretch,
making sure you're mindful
that the knee is behind your toes.
You don't wanna be way forward like this,
make sure that weight is shifted far enough back.
Very good, we're gonna go into that hamstring stretch now.
So you're gonna shift that weight back,
bring those toes up towards the ceiling
back is nice and flat to neutral.
You're just gonna hinge yourself forward
until you feel that stretch right across
the backside of your legs.
You can go ahead and release that.
We're gonna take it back down to your hands and knees.
From here, we're gonna do that cat-cow stretch again.
You're gonna inhale and look up,
exhale, round your back, tuck your head.
Inhale, look up, one more time.
Exhale, round the back, tuck your head.
All right, we're gonna flip over onto your back now.
We're gonna go ahead and pull your right knee
into your chest.
Give that a little hug, just like you did in the beginning.
Go ahead and bend that left knee down to the ground.
You're gonna cross that right ankle, right over the top.
You're going to do, if you already feel the stretch,
you can stay there.
If you wanna deepen this stretch,
you're just gonna pull that leg in towards you.
Keeping that knee nice and open and wide.
Breathe and hold.
Very good. All right, you can go ahead and release that.
We're gonna pull that right knee
into the chest here once again.
Now we're grabbing onto the outside of that right knee
with your left hand, just nice and gentle and easy.
Pull that leg across your body.
You don't need to go too far.
And then I want you to turn that head
and look over that right shoulder.
Go ahead and release that.
Very good.
All right, we're gonna pull a left knee into the chest here
real quick.
And then we'll plant that right foot down on the ground.
You're gonna cross that left ankle up over the right leg,
stay in here or to deepen that stretch,
pull that leg in towards you.
Good, you can go ahead and plant that foot back down.
And now we're gonna grab onto the outside of that left knee
with your right hand,
just nice and gentle and easy.
You'll pull that leg across your body,
this time you're gonna turn your head
and look over that left shoulder.
Good. Go ahead and release that.
All right and then we're gonna go ahead
and come up to a seated position now, nice and easy.
We're gonna go ahead and sit up nice and tall.
All right, hands on the knees.
We're gonna go ahead and just drop that right ear
towards the right shoulder
and switch it over, other side
go ahead and release that.
Let's all take a deep breath in here together, reach up.
Exhale, drop that hand off to the side
just nice, easy side bend,
inhale, reach up.
Exhale, switch it up over to your other side.
Go ahead, inhale, reach up.
Exhale, release.
One more deep breath in together.
Inhale, reach up
and exhale, release.
All right, thanks for joining me today, everybody.
(calm music)