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Yoga For Back Pain | Yoga Basics | Yoga With Adriene

Yoga With Adriene・22 minutes read

Adriene guides viewers through a yoga session focusing on back pain, emphasizing the connection between breath and movement, and encouraging a slow and mindful approach to practice. Viewers are led through various poses and stretches to address back pain mindfully and preventatively, enhancing the practice and promoting relaxation and healing.

Insights

  • Adriene emphasizes the importance of breath as a foundational element in yoga practice, using it as a guide for movement and connecting it closely to enhancing the overall experience.
  • Throughout the session, Adriene encourages a slow, mindful approach, focusing on alignment, breath, and the connection between movement and breath to address back pain preventatively and foster growth in yoga practice.

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Recent questions

  • What is the importance of breath in yoga practice?

    Breath serves as a barometer for beginners, guiding movements and enhancing the practice. It inspires movement and connects practitioners to their bodies, fostering mindfulness and preventing injury.

  • How can yoga help address back pain?

    Yoga offers slow, mindful movements that target back pain preventatively. Techniques like the heel toe movement, massage for the lower back, and hamstring stretches promote relaxation and lengthening to alleviate discomfort.

  • What are some key poses in a yoga practice?

    Poses like cat-cow, downward-facing dog, child's pose, pigeon pose, staff pose, and reclined twist are essential in a yoga practice. These poses focus on alignment, breath connection, and overall body relaxation.

  • Why is it important to find support within during yoga?

    Finding support within oneself is crucial in yoga practice as it encourages practitioners to go with the flow, embrace evolution, and foster growth. This internal support enhances the mind-body connection and overall experience.

  • How can beginners enhance their yoga practice?

    Beginners can enhance their practice by maintaining a slow and mindful approach, focusing on breath, alignment, and connection to movement. Embracing the evolution of their practice and finding support within can lead to growth and improvement over time.

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Summary

00:00

"Yoga for Back Pain: Mindful Practice"

  • Adriene welcomes viewers to a new yoga room for their first video back, focusing on back pain.
  • Emphasizes the importance of finding support from within and going with the flow in yoga practice.
  • Begins the session on the mat, focusing on breath as a barometer for beginners.
  • Demonstrates the heel toe movement, explaining its meaning and purpose.
  • Guides viewers through slow movements to address back pain mindfully and preventatively.
  • Encourages using breath to inspire movement and vice versa, enhancing the practice.
  • Demonstrates a massage technique for the lower back, emphasizing the connection between breath and movement.
  • Introduces a hamstring stretch, focusing on maintaining length in the lower back and relaxation in the shoulders.
  • Guides viewers through a playful rocking motion for spine massage before transitioning to all fours.
  • Encourages a slow and mindful approach throughout the practice, emphasizing the evolution and growth in yoga practice.

15:54

"Flowing Yoga Sequence for Flexibility and Strength"

  • Stack hips over kneecaps, focus on tops of feet for stretch, align toes with knees and ankles, wrists under shoulders, spread palms wide, press away from mat into table top position
  • Extend crown of head, drop belly, open heart towards front, tailbone up, curl tail under, crawl up spine slowly, chin to chest, navel up, press into mat
  • Move through cat-cow pose with breath rhythm, tailbone up on inhale, round spine on exhale, connect to breath, finish with tabletop position
  • Curl toes under, lift hips to downward-facing dog, bend knees, press away from mat, shoulders away from ears, melt belly and ribcage towards thighs, heart towards back edge of mat
  • Pedal legs in downward dog, inhale center, exhale extend one leg at a time, shoulders away from ears, repeat on each side
  • Come to child's pose, knees together, big toes together, shoulders round forward, head to mat, use blanket or block for comfort, breathe deeply
  • Return to table top position, shift hips to stretch side body, extend leg out, draw knee in for one-legged pigeon pose, adjust heel position, breathe deeply, stay lifted or melt forward
  • Shift weight to other hip, extend opposite leg, adjust heel position, breathe deeply, experiment with movement, stay connected to breath
  • Extend legs out for staff pose, press into heels, lift through spine, engage uddiyana bandha, reach fingertips up, soften knees and fold forward, relax shoulders, breathe deeply
  • End with reclined twist, hug knees in, extend arms out, scoop tailbone up, melt knees to one side, experiment with hip shift, use props if needed, breathe deeply, switch sides, return to center, rock and roll up to seated position or shavasana for relaxation and healing.
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