Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
Seated Hamstring Stretch 1
This is a seated hamstring stretch. It isnice to perform if you are stuck in a sitting position for a long time, like a long cartrip, or at the office. All you need is a chair, or a couch. What you are going to dois sit on the edge. You are going to extend the leg out in front of you that you wantto stretch, sit up nice and tall, so that you are not slumping through your lower back.You want to be all the way up, nice neutral spine position, then â€” maintaining thatposition â€” you are going to slowly lean forward, until you feel a stretch in the backof your thigh. Hold that position for about thirty seconds to a minute and then you canback out of it. You want to make sure that
when you are doing the stretch, you are notletting your knee bend. If you find that your knee does keep bending, you can use your handsto put gentle pressure above your knee cap on your thigh and help hold it in a straightenedposition. And that is your seated hamstring stretch.