Sore Back Release ♥ Yoga For Beginners | 5 Min Miracle

Hey guys, welcome to another one of my 5-minute miracle classes.

We are in beautiful Costa Rica today, in surface de Villas, hanging out with a couple of monkeys.

And I have an awesome yoga sequence for you today that's going to target your back.

It's going to release any stress, any tension, and just give your back a nice stretch.

So if you've got 5 minutes, grab a mat, some water, and let's do it.

Okay guys, so starting on your mats.

Beginning with a cat-cow.

Inhale, open.

And exhale, rounding the spine.

Inhale, open up.

Look up to the ceiling.

Exhale, release.

Inhale, arch.

Look up.

Exhale, let it go.

Inhale, look up.

exhale begin to let go and slowly make your way all the way down to the mat bring your knees into the chest give them a big hug and a gentle rock side to side massaging the lumbar spine massaging your sacrum and then small circles with the knees so starting to the right draw a big circle and then reversing the direction to the left

Hold the knees in.

And then from here, keeping the left knee into the chest, go ahead and extend your right leg all the way out.

Feeling a nice stretch in the hip flexor, just pull the left knee in.

You can also add a gentle rock if you like to.

And then from here, opening your left knee out to the side towards that left shoulder.

And then crossing it all the way over into your spinal twist.

The left arm opens, right hand pushes the left knee across.

Stay here and breathe.

Coming back to center, pulling the knee in.

Flex and extend the leg all the way up to the ceiling.

Feel the stretch in the hamstring.

Pull it in and then slowly lower the left leg down, starting with the other side.

Right knee into the chest.

Go ahead and take a little rock side to side, warm up the hip and then open to the side.

This time reaching for the right shoulder with that knee and then crossing it over.

So left hand pushes the knee across, right arm opens into your spinal twist.

And don't worry if you can't touch the floor with the knee, just do your best.

Coming to center, extending your right leg up to the ceiling, keeping the foot flexed, stretching out the hamstring.

Exhale, taking the leg all the way down.

And from here, reaching both legs up to the sky using your core.

Flex the feet and taking our plow posture.

So allowing the toes to come all the way over your head.

Bending the knees.

If you wish, you're keeping the legs extended, supporting your hips with your hands.

And if you'd like to go into shoulder stand, go ahead and extend one leg at a time.

But if that's too advanced for you, just stay down in your plow and release the back.

And if you're in shoulder stand, keep reaching those toes up to the ceiling.

And then slowly to come out, bringing one foot over into plow.

Bend the knees.

Releasing the hands to the mat and slowly making your way back down to the floor.

One vertebra at a time.

Nice and slow.

Use your core.

Take the legs all the way down.

Try to keep the low back around it.

and then bending one knee at a time, planting the soles of your feet onto the floor, and taking our bridge posture, lifting the pelvis and the hips up into the air, interlacing your fingers.

You can also take a full wheel again if you're more advanced.

Full wheel will be to place the hands over and lift yourself up.

If you don't feel comfortable with this, stay in your bridge.

To come out from either pose, slowly release the spine one vertebra at a time.

Relaxing the back, opening the arms to the side, go ahead and windshield wipe the knees side to side, allowing the knees to fall to the right and then to the left.

Taking this as fast or slow as you like.

And then from here give your knees one more big hug right into the chest.

Pulling your forehead into the knees as well to give your spine a nice curve.

And then release the head down.

Coming onto the mat and then bring the soles of your feet together into Supta Baddha Konasana, opening the knees nice and wide and allowing the arms to release anywhere that's comfortable, either beside your body or over your head.

And then whenever you're ready, bring your knees together, rolling yourself over to your right or left side, coming up to your seated position on your mat, crossing your feet in front.

And taking a slight head roll to the right to release any tension out of the neck.

And then to the left.

And releasing the hands on the knees.

Take a couple of deep breaths.

Inhale.

Exhale, let it go.

Inhale.

Exhale.

finding your breath, and then bring the hands together in front of your heart and say thank you to yourself for dedicating this last five minutes to the health of your back.

Thank you guys so much for joining me.

Namaste.

And I hope to see you again soon.