10 Min Yoga Routine for Herniated Disc | Yoga for Low Back Pain Relief | ChriskaYoga CHANGE YOUR LIFE WITH YOGA FREE GUIDE: …
Hi, I'm Christina and welcome to my channel, ChriskaYoga! In today's video,
We will be doing a yoga sequence for people with back pain
Suffering from a herniated disc generally a herniated disc is caused by repetitive
flexion of the spine so if you aren't familiar it is the motion of the spine and the upper body
Curving forward or folding forward it happens to a lot of people from sitting at a desk or sitting
very often on a regular basis Yoga can absolutely help with the pain caused by a herniated disc and you have to be very careful with
the general yoga classes out there because it involves a lot of forward folding and
Spinal flexion therefore this sequence has absolutely no forward folds
No forward bending no downward dog
It is all about
Extension of the spine arching the back spreading the shoulders wide art opening
and it is a great way to alleviate the pain caused by a
Herniated disc. Before we get started if you aren't yet subscribed to this channel
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So if you're ready grab your mat, and let's get started
So we're going to begin on our hands and knees come down onto your hands and your knees
Bring your knees directly underneath your hips and your hands directly underneath your shoulders
shins are parallel to one another the tops of the feet are on the floor behind you and
Your arms are right underneath your shoulders so arch your back looking up and forward
Spreading your shoulders wide apart
feeling that curve in your spine that arch and
Then you'll come to a flat back
Natural spine once again looking down towards the floor
We'll take that one more time take another in through your nose
March your back
Breathe here feel your shoulders and collarbones spreading wide apart
Find as much lengthen your neck as possible keep your arms straight, but not locking into your elbows
and
Then on an exhale come back to a flat back
Neutral spine take that once more
Inhale come back to your arch to your cow pose use your hands and arms on the floor
To help you feel that arch a bit more
Opening your shoulders
spreading those collar bones wide apart from each other
And then take an exhale through your nose come back to a flat back
Neutral spine take a deep breath in through your nose and a deep breath out
From here tuck your toes
So your feet are flexed behind behind you your shins are parallel to one another
We're going to keep our legs and our knees where they are walk your hands forward, and then slide your arms and hands down
To bring your head to the floor
Feeling the arch in your back here relax your torso a bit
Breathing relaxing into this stretch
Hold here
Slowly walk your hands back lifting your head off the floor, and then we're going to come down
Gently to lying on our bellies on the floor
Gently bring yourself down
Bring your forehead to the ground and your hands are flat on the floor right next to your ribs elbow is pointing
upward towards the ceiling
The tops of your feet are on the floor behind you toes are pointed backwards on your next inhale
Lift your head your shoulders off the ground coming to a low arch
hold here
Feeling your shoulders spreading wide once again, and then exhale lower your head back down
Inhale one more time lift your head and shoulders off the ground
Exhale lower down
Inhale lift your head your shoulders
Exhale lower down
This time peel your upper body off the ground
Pressing into the ground with your arms
Try not to lock in to your elbows and you're coming into a full Cobra arch
If this arch is too intense for you if you're feeling pain here
Come back to the previous pose that we just did and do the low Cobra that we were doing before
Hold here for a moment
Take a deep breath in spread your shoulders wide lengthen your neck up towards the ceiling
feeling the energy coming out through the top of your head and
Then on your exhale gently bring yourself slowly back down towards the floor and
Hold for a moment
One more time lift your head and your shoulders and your torso off the ground
Not locking into your arms here. We're not locking into the elbows
Holding yourself up with your arms feel the arch in your back spreading your shoulders wide apart and the collarbones wide
Feeling a stretch in the front of your body as well
And on your next exhale gently and slowly
Bring yourself back down
towards the ground
your forehead down on the floor
From here straighten your arms have your hands down by your sides
And on your inhale lift your head and your shoulders and your arms this time off the ground
Energetically reaching back towards your feet
And exhale lower down
Well it's more inhale lift your hat in your shoulders off the ground keeping the tops of your feet and your legs on the floor
behind you
Exhale lower down
And how once we lift your head and your shoulders off the ground
This time clasp your hands together behind you and straighten your arms
Opening your shoulders
Opening the heart center
Energetically reach your arms back behind you and
Then exhale release your hands release your head down turn your head to one side and relax here
Slowly bring yourself back to Center bring your hands down
Gently press yourself up and make your way to line on your back
Once you're on your back point your knees up towards the ceiling walk your heels in towards your glutes
Your feet should be hips distance apart
Place your hands down on the floor
And on an inhale lift your hips up towards the ceiling
Press those hips upward feeling the arch in your back
Keep squeezing those knees in towards each other so they remain at hips distance and
Then lower your hips back down gently towards the floor
Once more inhale lift your hips up
Feel your back coming into the arch here
press into the ground with your hands and
At the same time press your hips upwards
Keep pressing those knees in towards parallel to one another
And then slowly send your hips down towards the floor
One more time inhale lift your hips up
Feel the arch in your back as you're pressing those hips upwards
You can go even deeper if you'd like clasping your hands together underneath you and then gently
Pressing those hips up energetically even further
And release your hands from the clasp if they weren't already and gently press your hips down towards the floor
Make your way up to a seated cross-legged position
Cross your shins in front of you flex your feet underneath your knees bring your hands to your legs
Close your eyes
Take a deep breath in through your nose and a deep breath out
And to bring your hands to meet at the center of your chest bow your head to your fingertips namaste
Thank you so much for watching. I hope you enjoyed this class if you liked it
Give it a thumbs up leave any questions or comments you have in the comment section below
I always love to hear from you
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free yoga challenges yoga resources visit my website, chriskayoga.com.
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Thank you so much. See you next time!

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