Namaste and welcome to a yoga class for your back.
Wonderful possibility to relax your back and develop strength in your abdomen and lower back.
Relax on your back.
Put two pillows underneath your knees in gentle movements.
Keep your legs a little bit apart so that your toes fall towards the outside.
And you breathe deeply with your abdomen, lengthening your lower spine.
Inhaling and exhaling deeply.
When you inhale, you put new energy to your abdomen.
When you exhale, you send healing energy towards your back.
Inhale, light and energy towards your abdomen.
Exhale, healing energy towards your back.
Inhale, new energy comes into you.
Exhale, this energy heals and relaxes.
Now gently close your legs, put both legs together.
Bend your right knee, grasp hold of your knee and pull your knee towards your chest.
Breathe deeply, lengthening your lower spine.
Slowly lower your foot.
Bend your other knee, grasp hold of your other knee and pull your knee towards the middle of your chest.
Breathe deeply when you inhale, your abdomen pushes towards your thigh and your lower spine is lengthened.
Slowly stretch out your leg.
Now bend both knees and put one thigh on top of the other.
Cross your legs and pull both knees towards your chest.
Put both hands around your knees and pull your knees towards your chest.
Feel how the lower back is lengthened.
You can change the sides of which leg is above and below.
And again, with both hands pull your knees towards your chest gently.
Very good for your lower spine, especially also for your iliosecrum.
Good for your discs and your sciatic nerves.
This gives room.
Breathe deeply, feel that energy and room in your lower back.
Of course you also feel stretch in your buttocks and maybe even your thighs.
Slowly release and put the soles of your feet on the floor.
Preparation for abdominal exercise.
Navasana.
It's important to strengthen your abdominal back muscles to prevent back problems.
Interlock your fingers behind your head, then lift up your head and your chest.
You can either keep the soles of your feet on the floor or you can lift up your feet.
But you keep your knees straight and keep your knees bent.
Your thighs perpendicular to the floor.
You push the lower back into the floor and you feel your abdominal muscles work hard.
You can smile even if it demands a little effort.
It's important to strengthen your abdomen and that means effort.
Breathe deeply and slowly lower your feet, lower your head.
Now put one leg on top of the other, one thigh on top of the other.
Then cross your legs and again lift up your feet.
Interlock your fingers behind your head and lift up your chest.
Smile and use your abdominal muscles.
And slowly release, relax your feet and put your feet on the floor.
Next time when you practice you can cross your legs other way around.
Now just breathe deeply.
Now lift up your hips and put that pillow underneath your sacrum.
One pillow or both pillows for the support it shows the stand.
Lift up one leg and the other leg.
You can lift up your arms also and put your hands on your knees or if you have your hips up then you can support your back with your hands.
Breathe deeply.
Feel the blood flowing downwards from your legs towards your abdomen and your chest.
And feel that wonderful relaxation in your lower back and your upper back.
This version of shoulder stand is a form of restorative posture giving you new energy without any effort.
And slowly bend your knees slightly come out of the posture.
Remove the pillow from underneath your products. Stretch out your legs.
Put your hands underneath your thighs, palms on the floor.
Lift up your chest but keep the back of your head on the floor.
Now put the top of your head on the floor but you put the back of your head on the floor and you push your chest upwards.
Feel the strength of your back muscles.
This is a more demanding posture.
Strength of your back is very important to prevent back problems.
Slowly lower your chest, lower your abdomen.
Put your legs apart.
Either the legs straight or if you prefer bend your knees and put the soles of your feet on the floor.
Relax for a few breaths. Feel your back.
Inhale, abdomen up. Exhale, abdomen down. Inhale your energy. Exhale, relax.
Now lift up your right leg.
Stretch out your leg.
Grasp both of your right leg either on your knee or on calf or heel or foot.
And gently pull the foot towards you.
If you want you can stretch out your left leg or you can leave your left leg bent.
Breathe deeply. Feel the gentle stretch in the back of your leg.
Go only as far as comfortable. Keep your buttocks on the floor.
Breathe. Feel that stretch. Enjoy that stretch.
And slowly bend your knee, your right knee. Put the foot on the floor.
Lift up your left leg. Grasp both of the foot or the calf.
Gently pull the leg towards you if you want to keep the right foot on the floor or stretch out your leg.
Make sure your lower back feels comfortable.
Stretching the leg is a very good way to remove all the tensions in your back.
And if you keep your back straight at the same time as you, stretch your leg and your back is protected and can relax.
Now slowly raise the leg, lower your leg and lie down on your abdomen for abdominal relaxation posture.
Put your hands on top of each other.
Put your head on your hands, either forehead on your hands or put your head to the side.
Big toes touching heels falling apart. Breathe deeply, thus relaxing your lower back.
Breathe really deeply. When you inhale, abdomen pushes towards the floor. When you exhale, your lower back comes down.
This deep breathing gives a gentle massage to your lower back.
Now put the arms next to your body, palms on the floor, thumbs towards the outside for bird's position.
Inhale, lift up your head, lift up your chest, lift up your arms and lift up your legs.
You can put your legs a little bit apart. Don't put up your head too far.
Smile. I know your back must work hard in this position and that's good and important.
Slowly release.
Put your hands on the floor and come to cat position.
Lift up your hips, your knees and your hands on the floor. Hands are shoulder width apart and your knees are hip width apart.
Now when you exhale, you lift up your lower leg and you lift up your lower back and you lower your head.
And when you inhale, you lower your chest and you lift up your head.
You exhale, you lift up your lower back and you lower your head and you inhale and you lower your chest and you lift up your head.
Do that a few times. Gently. Don't go as far as you can, but go very gently.
Gentle massage, gentle movement, thus relaxing.
Now remain in the center.
Stretch out your right arm in front of you.
Lift up your right arm and lift up your left leg.
Stretch out your right leg and your left leg and your right arm.
Smile.
Very wonderful exercise. Breathe deeply.
Again, your back muscles are working.
Also buttocks, also shoulder muscles.
Now slowly lower your hand, lower your knee.
Lift up your right leg and your left arm.
Lift up your head. Gently. Smile.
Yoga is so wonderful.
Feel your muscles work.
Breathe deeply. Feel your muscles work.
Feel that energy and let's try.
Slowly lower your hand, lower your knee.
Again, do that cat exercise.
Inhaling and exhaling and lift your lower back end.
Expand your chest. Slowly lie down on your back for final relaxation.
You can put two pillows underneath your knees,
or you can fold a blanket and put your blanket underneath your knees.
That makes it easier for your gut.
Lift up your right leg a few inches.
Contract your leg.
Relax.
Lift up your left leg a few inches.
Relax.
Lift up your hips a few inches.
Relax.
Lift up your chest. Contract your upper back muscles.
Relax.
Lift up your arms a few inches. Make fists.
Relax.
Pull your shoulders towards your ears.
Relax.
Contract your facial muscles.
Relax.
Open your mouth. Stretch out your tongue.
Open your eyes. Look back.
Relax.
Turn your head from side to side.
And back to the center.
Now make sure that you are in a comfortable lying position.
Chose fall towards the outside.
Arms facing the ceiling, neck along.
Eyes relaxed, jaws relaxed.
Now, with your awareness, go through your body.
By just feeling the different parts of your body, they can relax.
Feel the toes and the feet.
Feel the ankles and your calf muscles.
Feel your knees and pelvis.
Feel the bottoms, lower back, upper back.
Feel the abdomen and the chest.
Feel the fingers, the palms back of your hands, lower arms, upper arms, shoulders.
Feel your neck, chin, cheeks, eyes, forehead, ears.
Feel your whole head.
Feel your whole body.
Feel that wonderful feeling of relaxation, of rejuvenation, of recharging.
Enjoy that wonderful feeling of relaxation.
Enjoy, relax.
Now breathe deeply.
Repeat mentally, I'm full of energy.
I feel well, my back is strong.
I'm looking forward to a wonderful day.
I'm looking forward to a wonderful evening, a wonderful week.
Now move your fingers, move your toes, stretch out your arms behind you.
Bend one knee, grasp hold your knee and gently sit up,
that will cross-legged position or kneeling position or any sitting position.
If you want you can do a few breathing exercises or just remain seated for few seconds.
I wish you lots of joy, lots of happiness, lots of peace.
