Is your back stiff or do you experience back pain? If so this,
Restorative yoga video for back pain is for you
Hi, I'm Melissa from yoga with Melissa I teach real yoga for real people. today
I'm a guest here on ChriskaYoga with Christina
So thank you so much
Christina for having me. if you're new here be sure to subscribe and if you like the video press that like button
Christina puts out a brand new video every Monday & Wednesday at 9:00 a.m.. Eastern, so make sure you subscribe and press that
Notification button so that you don't miss a single one of her wonderful videos
Christina and I are collaborating this week, so I am doing a
Restorative yoga video for back pain, and if you come on over to my channel
Christina is doing a restorative yoga video for back pain on my channel as well
I'm doing one for with props on this channel
and
She's doing one without
Props on my channel, so make sure you check them both out and when you come over to my channel
I put out a brand new yoga video every single Friday at 9 a.m.
Pacific so I'd love to have you as a subscriber on my channel as well
Just before we get started make sure you watch all the way to the end so I can tell you how to get my 8
Days of yoga for back pain today, you are going to need a bolster
And
a yoga strap and
Two blocks and if you have an eye pillow that can be kind of nice as well for restorative yoga classes
So we will start with a reclined shavasana to begin okay
So you're going to begin by lying down on your back and with back pain. It's really good to lie with your knees bent and
You're going to put the bolster underneath your knees to keep that bend in your knee
And then you're gonna lie down on your back
Tuck your shoulder blades underneath you tuck your pelvis under and lay it flat again
and
Then you can take your eye pillow and place it on your eyes you may even want to take a blanket and pull it up
Over top of you in case you get chilly
Because we're going to be resting back and receiving the support of the earth here
So we'll just start by taking a deep breath in
Letting it fall out of your mouth
And allowing yourself to arrive here now transitioning from the busyness of your day
To feeling the support of the earth underneath you
So a lot of times back pain can be quite debilitating and all-consuming
And here you can
Allow the back pain to come into your awareness
Feel it
and let that tension begin to unravel release dissolve and
Let go into the support of the earth underneath you
So you don't need to
hold on or control
Anything anymore you can let the earth hold you here
And let gravity take all the tension from your body
So back pain is one of the most common physical complaints in our world today
Four out of five adults will experience at least one episode of back pain in their lives
So you don't need to feel alone or like there's something wrong with you. It's really common
And although occurrence is often between the ages of 30 and 50
back pain problems
Appear with equal frequency in men and women and it affects people in all walks of life
Whether you're a mom
Who's pregnant or breastfeeding?
Lifting a child and all their I have equipment all day it takes its toll on your back
factory workers standing in one place all day with repetitive motions
mechanics with bending and twisting and awkward positions
warehouse workers with heavy lifting dentists and dental assistants who hunched over clients for long periods of time
Manual laborers with heavy lifting heavy equipment bending and twisting office workers with long hours of sitting
nurses with bending and lifting
construction workers with heavy lifting bending and twisting and drivers with their prolonged hours of sitting
So many people are exposed to
Experiences in their life that cause back pain, so it's really common
And there's no need to beat yourself up for having back pain
Okay, so we're gonna begin to slowly wiggle and stretch you can if you have an eye pillow on you can take that off and
You're going to bend your knees roll to your side
And
We're going to use that bolster again
For the next pose, and I'm going to give you a modification to if you have knee issues or tight ankles
But we'll start by showing you the full version of the pose and then we'll move into
modifications
So we're going to do wide legged Child's Pose, just it's really great for lengthening the spine and opening up your low back so
Toes together knees apart, and then you'll place the bolster between your legs
And you'll fold forward over your legs turning your head to one side and resting forward so this can be quite a lot
for knees ankles
Joints and if it's too much, then I've got a nice modification for Child's Pose because my
Friends and yoga teachers on YouTube, I found this one so what you do is you lie over the bolster
You bend your knees like a frog and you rest like this gives you all the benefits of
Child's Pose without all the compression in your knees and your ankles in the tops of your feet so
See which one works better for you today
And you can take that position
And common rest in restorative Child's Pose
So feel the support of the earth underneath you allow yourself to rest in to the props here
Restorative yoga is is different than other styles of yoga like hatha yoga or vinyasa flow yoga
Where there's some effort in the pose?
here you're letting go into the support of the earth and the props and
You're letting the props. Hold you so you can let go of all effort, and this is really good for back pain
Restorative yoga is wonderful for back pain because it will helped you to turn off the stress response from the fight-or-flight
sympathetic nervous system and allow you to access your
parasympathetic nervous system so your body can rest and repair and
You'll notice here the more you let go and rest into the props
You'll be able to let go of tension in these supported poses
And then your body can begin the process of healing
Okay, so we're going to release this pose and
We're gonna basically do a variation on that pose a twisted version of it
So you're going to come up onto all fours?
and
Then you're going to walk your knees over to the right side of your mat off the right side of your mat lower your left
Hip down onto the mat
and then what I'm going to do is get you to take your block or a cushion from your couch and place it between your
knees
What are we looking at oh dear
Okay, so you're gonna place a block or a cushion between your knees and
What that does is it creates a really nice?
alignment between your for your hips and you might just feel that especially if you get low back pain around your sacrum and
Right in around your hips. It just goes right there creating that nice alignment
And then you're gonna lie down on your bolster, so your chest is facing your bolster
And then you're gonna turn your head to the side partly the other way, then you just had it would be a good idea
And you're just gonna rest into your bolster, so there are some principles of restorative, yoga
And the first principle is to receive the support of
The earth underneath you and the Proms
and
When you receive the support it creates the release
when you support your body completely with the ground and the
props it allows your body to completely let go and surrender and
What we're doing in particularly in a back pain?
Class is we're surrendering
the tension to the force of gravity
So anywhere you feel pain, just let that go into the props and into the earth
Okay, so we're gonna slowly make our way out of this pose
you've been in it for a while so make sure you come out slowly and carefully and
Then we're going to come into this pose on the other side
So you'll start on all fours again
and
take your block already other side so you have it ready and
Walk your knees off the mat onto the left side of the mat
and then lower your right hips onto the mat and
you can take that block and put it between your knees again, or if you have a cushion that would be more comfortable and
then you're turning your torso so your chest is going to come onto your bolster or a stack of pillows and
You're going to lie down on your
bolster and remember the principle here is just to
Completely let go and surrender into the support of the props in the support of the earth underneath you so whenever you sense tension
Creeping in or tension. That's already there. You just keep letting go into the support of the earth and the support of the
bolster
Okay, so start to make your way out of this pose
Coming out slowly and carefully knowing that you've been in this pose for a while you can put your blocks off to the side you
Will use your eye pillow in the next pose put the bolster off to the side you're going to use that as well
You can start lying on your back with your knees bent and your feet flat on the floor
So what you're going to do here is you're going to press into your feet and pull that bolster
underneath your pelvis
And you could actually stay here and
I would encourage you to see what feels best for you in your body
But what I had intended was to do a long bridge this is
supported bridge pose
What I want you to do is lengthen your legs out
and this
feels really good in my body if it doesn't feel good in your body in your back go back to the bent knees if
There's a really long opening of your psoas muscle here, which is good for your back, and then you're gonna arc your arms
overhead
Okay, so see how that feels in your body if it's it's creating some discomfort in your low back for example then go back to
the bent knees
If it feels you're getting this really nice juicy opening along the front of your psoas, and it feels really good then stay here
Okay, and we're gonna stay here, and you could use your your eye pillow here, which just adds to that
Sensory takes away the sensory overload that we experience through so much of our day
So the second principle of
restorative yoga is to tune in to the
sensations of your body and really open your awareness to
Where you're experiencing tension in your body?
So for me and my body right now, I'm
experiencing a kind of a keen as'
in
around my sacrum and my neck so I'll open to that a
Lot of that sensation to come forward a little bit more
Become curious about it
Feel it in a deeper way and as I notice it more it tends to shift and change
It doesn't stay the same
And I'll let that tension dissolve release melt and let go
down through the earth or the bolster and into the earth
Okay, so you're going to slowly arc your arms back down
And you're going to
We're going to move into the next pose which is to bend your right knee in at a 90 degree angle
So that your knee is moving towards your armpit, and you're going to hold on to the base of your foot
So I'm going to give you a couple of options here
One is that you can use a strap or the tie from your bathrobe or a men's necktie?
To hold on to your foot here, okay?
Because that will allow you to relax your shoulders more
And then the other option to allow your back to be more comfortable would be to bend this left leg
Particularly if you do have back issues which is probably why you're watching this video in the first place
So if you do you might want to have this left leg bent
So just see what feels better in your body if it's irritating you to have this left leg long
then definitely
bend this left leg even to see what it feels like to bend it a little bit just to have that extra support underneath your
left foot
Know that in these restorative poses we stay for a long time, so I'm keeping that in mind. This is opposed
It is a little more challenging in my body and my hip joints
so I'm going to use the strap and have that slight bend in my knee and hang out here and
When you also just keep in mind not to use that kind of death grip on the strap just to we're using it
So we can keep our shoulders heavy on the ground, and we're not white-knuckling it here
So keeping in mind that first principle of restorative yoga here actually what happens in a restorative yoga class is that your body?
releases and lets go because it feels safe and
That's actually a trigger mechanism that happens in your brain
So it's a brain yoga, kind of mechanism when you're when you come into a stretch
There's something that happens where your body
stops
The stretch from going further, but in a restorative yoga class because your body's supported and propped it feels safe
And then it actually
There's a trigger that goes that happens in your mind
that
There's a signal that gets sent in your mind
That says oh, I am safe here, so I can release further and that's why restorative yoga is actually so
effective
Okay, so we're going to slowly release the side carefully and slowly coming out of the pose just as carefully and slowly as you come
In knowing that you've been in the pose for a while
So come back to both knees bent
You know everything
I mean just want to take the eye pillow off to switch sides like I need to be able to see to switch sides
But you're going to bend this left leg in now
And you're going to hold on to the base of the foot drawing your left
Knee in towards your armpit, and then extending your right leg out
So remembering the options here to bend your right knee a little or a lot
So see what feels good in your back
And then also this very nice option of using the strap so that your shoulders can relax
like heavy
shot put bolts balls on the ground
and then you can use your eye pillow to
Create that heaviness around where there's so much sensory input normally, so you can relax your eyes
And resting into the posture
The third principle of restorative yoga is to focus on your breathing
And I like to drop my breath right into my lower belly
So feeling your breath in your lower belly
About three finger widths below your navel two finger widths behind that feeling your breath coming into your lower belly
Okay, so you're gonna gradually make your way out of this posture taking your time
It may not seem like you're doing a lot, but you're going very deep in these poses
So to come out of this pose you'll bend your knees place your feet flat on the floor press into your feet
So that you can push that bolster, actually you're just going to push it down so
That it'll come underneath your knees, and we'll come into shavasana
for your final resting pose and
This is really important so that you receive and integrate your practice
You can take that eye pillow and put it back on your
And that funny that you just want to take that off to move between the poses so that you can have that
Visual kind of safety to know where you are in space. I guess that's part of proprioception
I'm just gonna check and see if I have anything for you in shavasana in my classes. I normally read a poem in shavasana
I'm really sorry I didn't get a poem for you
So you have to come over to my channel and see how I usually read poems in shavasana to my students
I'm being a very terrible guest I'm sorry
Okay, we'll put our I pose on and we'll just rest in shavasana for a few minutes. Just to receive our practice
So gradually wiggle your fingers and your toes
Bend your knees
Roll to your side and you're gonna slowly make your way up to seated
Just take a moment here to check in with your back
And notice if it feels better than it did when you started
if it does we sure would love it if you press that like button and
Let me know in the comments what?
restorative yoga pose helped your back feel better the most and
if
You would like to see more videos like this
Then be sure to subscribe to Christina's channel she puts out wonderful
I love Christina because she comes up with the most creative ideas for her video creative and timely ideas for her video
Videos so be sure to subscribe and turn on notifications, so you see her creative video ideas, and if you like this video
then be sure to come over to my channel and
we'll put the links to that as well and
I put out a video every Friday at 9 a.m.. Pacific time and
If you would like more I find that you know one hour video is not enough for me
I found that the way to
Find relief from pain in my life was to make yoga part of my everyday life
So a good way to do that would be to subscribe to Christina's channel and my channel a better way to do that would be
to sign up for
The eight days of yoga to relieve back pain, and then you could get started
Practicing a little bit of yoga every day for the next eight days to relieve back pain
so if you go to Melissa West calm slash back pain and
put your email address in there then you can get eight days of yoga to relieve back pain and that can be the start of
making part of your everyday
So thank you so much, Kristina for having me as a guest on your channel again
I really enjoy collaborating with you and be sure to come over to my channel and see
Kristina's restorative yoga for bat pain with no props
I'm sending it much love from beautiful British Columbia. We're here in Victoria BC at Government House
You got to see some deer today. I think and
May your joy be as deep as our Pacific Ocean may be as rooted as the trees in our forests and may you be as
Strong as our mountains ohm shanthi namaste
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