This is the first video of our Yoga for Sciatica and Low Back Pain series. In this video, we go over:

• Child's pose to the table (4x)

• Down Dog to Plank - can modify or do a full version (3x5 times)

• Cobra pose (3-5 breaths each 4x)

• Locust Pose (3x) with alternate legs and (3x) upper body and lower body

• Knees to chest hold for 3 breaths then alternate legs (3x) on each side.

• Reclined pigeon (can use a bar between legs or strap) hold each side 3-5 breaths

• Bridge Pose Lifts (3 -5x) Hold at the top for 3 breaths each or use a block and rest 8-10breaths

• Twists aka half lord of the fish pose (3-5 breaths) on each side

• Viparita Karani aka legs up the wall pose (8-10 breaths) alternate can do a shoulder stand or at the wall

• Svanasana aka Chetanasana (2-5mins)

• alternate nasal breath (1-5mins)

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

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. All are 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.

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

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

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.