Yoga for Back Pain and Sciatica through Strength 18 min Flow | Day 5

Day 5. Join me for this 18-minute Yoga For Backpain guided 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. We focus on cultivating strength by combining the poses we have learned from the previous videos.

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.

Practice with tenderness to your body, awareness, and mindfulness.

Let me know how it goes for you in the comment section down below!

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Day 5

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

Sun Dog Leg extensions (5-8x on each side)
Sun Dog Hydrant (8x ea side)
Sun Dog Leg and Arm Extension (8x ea side on alternate sides)
Sun Dog Leg and Arm Contraction (10x ea side on alternate sides)
Hip Circles
Cat/Cow
Child's Pose
Sun Dog Donkey Kick (8x ea side)
Child's Pose
Cat/ Cow
Thread the Needle
Seated Meditation (Rest)
Down Dog
3-Legged Down Dog (Hold for 5 breaths)
Plank or Plank Variations (Can come on to the forearms and knees here)
Sphinx
Cobra Rolls (With arm variations)
Resting Pose (Hold here for a few moments)
Legs Up the Wall (Hold for about 10 breaths)
Child's Pose
Lateral Child's Pose Stretch
Standing Tik Tock Lateral Spinal Stretch (hold for a few breaths) on either side. Interlace fingers above the head extending the pointer finger. Biceps frame ears as best as possible.
Torso Curls with arms reaching towards toes (10 - 15x ea)
Reverse Torso Curls (10 - 15x ea) raising the hips
Supine Twist (hold for a few breaths on each side)
Final 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.