Welcome to this soothing 15-minute yoga routine, specially designed to alleviate lower back pain and ease tension in the body. This gentle flow focuses on stretches and poses that target the lower back, hips, and spine, helping you find comfort and relief. Perfect for all levels, this practice will leave you feeling refreshed and revitalized. And remember, there are no verbal cues in this version; instead, a gentle chime gracefully guides you through each transition, allowing for a deeper connection with the present moment and the body's natural rhythms.
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🧘‍♀️ What you can expect:
• Gentle opening and centering with Seated Butterfly Pose
• Deep stretching and hip release in Cow Face Pose
• Spinal twists to alleviate tension in Seated Twist
• Core engagement and lower back relief with Knee to Chest Pose
• Gentle spinal massage with Supine Twist Stretch
• Soothing relaxation in Child’s Pose and Thread the Needle Variation
• Ultimate relaxation in Savasana
🕒 Time Stamps:
00:00 - Introduction
00:21 - Seated Butterfly Pose (Baddha Konasana)
02:21 - Cow Face Pose (Gomukhasana) - Right Side
03:51 - Cow Face Pose (Gomukhasana) - Left Side
05:21 - Seated Twist (Ardha Matsyendrasana) - Right Side
06:06 - Seated Twist (Ardha Matsyendrasana) - Left Side
06:51 - Supine One Knee to Chest (Ardha Pavan Muktasana
) - Right Side
07:36 - Supine One Knee to Chest (Ardha Pavan Muktasana
) - Left Side
08:21 - Knee to Chest Pose Laying Down (Apanasana)
09:51 - Supine Spinal Twist Yoga Pose I (Supta Matsyendrasana I) - Left Side
10:51 - Supine Spinal Twist Yoga Pose I (Supta Matsyendrasana I) - Right Side
11:51 - Child’s Pose (Balasana)
12:51 - Child’s Pose with Thread the Needle Variation - Right Side (Parsva Balasana)
13:51 - Child’s Pose with Thread the Needle Variation - Left Side (Parsva Balasana)
14:51 - Corpse Pose (Savasana)
15:59 - Conclusion
✨ Benefits of This Yoga Routine:
• Targets lower back pain and alleviates discomfort
• Promotes flexibility and mobility in the hips and spine
• Releases tension and stress, leaving you feeling refreshed
• Supports back health and strengthens core muscles
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DISCLAIMER
Information related to medical, health, and/or fitness contained within any, and all, of Shoegazer Studios' content is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create a patient-physician relationship and should not be used as a substitute for professional diagnoses and treatment. Please consult your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition.
Those creating content for Shoegazer Studios are not doctors. Remember, always consult your physician or qualified health professional on any matters regarding your health. Use of information in this video is strictly at your own risk.