Day 3

5-minute Yoga For Backpain Practice! In this series we address the areas that contribute to low back aches and pain, as well as provide preventative care, resulting in the ultimate back body self-care practice! Flexibility, core stability, healthy alignment, and conscious breathing are all necessary for a healthy back and body. Practice actively engaging the muscles of the core for support and then nurture the lower back with the use of gentle spinal flexions, extensions, and twists.

Day 3

This video addresses the Yoga for Sciatica and Low Back Pain series. We go over the following poses to support you:

1. Down Dog (hold for 5 breaths)

2. 3 legged Down Dog (hold for 5 breaths on each leg)

3. Plank on your hands or forearms (hold for 10 breaths) can put your knees on the ground to start and then lift your knees as you progress. Do NOT dip your hips lower than your shoulders or raise them higher.

4. Sphinx (hold for a few breaths) pull your chest forward and push down into your forearms.

5. Cobra rolls (minimum 5) Do NOT straighten your arms. Keep a gentle bend in the elbows or extend the hands out to the side with spider fingers. Continue to articulate the spine.

6. Roll onto the back for a resting pose.

Always remember to do what you can and adjust as much as you need to for comfort and to avoid strain.

For more videos on low back care and sweet hip relief, try the Yoga for Back Pain playlist:

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Jai Bhakti Yoga Foundation recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise

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No experience is needed. All classes are curated to work within what you have in your surroundings.

Props to consider having nearby:

• a wall

• a blanket

• blocks

• pillows

• bolster

• strap

• wedge

• chair -Any type of chair will do, however, chairs without arms on the side are the best tool for this practice.

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As always, please consult a physician before beginning any physical activity.