Yoga lower back stretches

How To Yoga Stretches for Low Back Pain & Sciatica Relief by Jen Hilman

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new videos every day hi I’m Jen I’m a

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massage therapist and a yoga teacher in

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Austin Texas I understand that sciatic

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pain is a problem that a lot of people

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experience and I see it a lot with my

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clients so today I’m going to

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demonstrate a few postures a few

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stretches that you can do on your own

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that can help to alleviate sciatic pain

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that may be a result of tension through

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the hips and the glutes I encourage you

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to follow along with this video go ahead

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get out of your chair

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you can sit down on the floor right

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where you are just tilt your computer

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screen down a little bit and just follow

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along with me now if you know that you

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have a lot of tension and tightness in

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your hips you may just want to start

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with the first pose and only practice

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that will be increasing the level of

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difficulty as we go along so just honor

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your body honor where you are and if you

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know that you have more flexibility and

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range of motion then you’re welcome to

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move all the way through the sequence

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and practice the most advanced stretch

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that I’ll be showing so you can get the

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maximum benefit of releasing the tension

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through the hips and glutes so the first

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stretch we’re going to practice is

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called baddha konasana so go ahead and

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place the soles of your feet together

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and opening the hips or the knees out

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towards the side so here you’ll notice

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you’re starting to feel a stretch

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through the inside of the hips and you

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may notice the stretch through the

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outside of the hips as well once you’re

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here just lengthen up through the spine

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moving nice and tall so you’re not

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hunched and rounded over but really try

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and reach up through the top of your

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head

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I’m feeling this stretch when you’re

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ready can begin to fold over just

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folding forward creasing out the hips

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this will deepen the stretch through the

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inside of the thighs as well as

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deepening the stretch across the back of

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the hips once you’re in your farthest

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forward fold

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just take some nice deep breaths here

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and relax

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when you’re ready you just begin to come

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back up to a seated position and from

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here we’re going to move into laying on

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our back so you can go ahead and lay

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down just bend your knees so that the

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soles of your feet are flat on the floor

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and the knees are pointed up towards the

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ceiling you’ll begin to cross one ankle

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over your knee and press that working

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knee out away from your body once you

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have this shape you’ll reach through

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your legs and grab a hold of that bent

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knee and start to draw the knee in

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towards your chest you should be feeling

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a nice stretch along the outside of the

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hip and the glutes you can use this

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elbow to press into the knee to press

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the knee away from you and that will

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increase the stretch for you

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so again once you’ve reached your

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maximum stretch just breathe and relax

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here

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releasing the foot back down to the

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floor and place both feet flat next

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you’ll move on to the other foot

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crossing it over the knee pressing that

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working knee away from you reaching

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through the legs you’ll bring that bent

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knee up towards your chest and with your

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arms draw the knee in towards you

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breathing here to relax you can use your

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elbow to press the knee away from you

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you

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and when you’re ready release the feet

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back towards the floor

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sitting back up we’re going to begin to

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work on what’s called a half pigeon so

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this creates a deep outward rotation in

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the hips and allows for a deep stretch

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the best way to get into this pose is to

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bring one foot across your body and open

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the knee out so you have a line that is

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perpendicular to your body so the shin

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is creating a perpendicular line you can

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go ahead and sit on the outside of your

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hip here so you have a nice right angle

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in your knee from here you’ll begin to

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stretch the back leg out behind you and

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rotate that hip straight so it becomes

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square sometimes takes a moment to

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adjust yourself and get into this

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posture feel free to take as much time

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as you need there’s no need to rush if

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this is enough stretch for you you can

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stay right here you’ll feel a nice deep

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stretch across the hip if you choose to

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go deeper you can begin to fold forward

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if you’d like an even deeper stretch you

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can begin to move your body closer to

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your foot away from your knee this will

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increase the stretch in the hip

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when you’re ready to come out of the

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stretch go ahead and sit back up you can

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lean over to the outside of your hip and

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swing that extended leg back around to

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the front switching to the other side

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you’ll bring the shin perpendicular to

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your body sitting on to this hip so you

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have a right angle with the knee from

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here you begin to inch that working leg

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behind you and begin to square the hips

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so you’re really working to bring this

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hip forward so you’re not collapsed over

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onto one side so you’re squaring the

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hips forward and again if this is your

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maximum stretch feel free to stay right

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here and breathe this is an excellent

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stretch for the hips if you choose to go

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deeper you can begin to fold forward

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remembering to breathe here when the

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stretches and tents the inclination is

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to hold your breath but if you take nice

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deep breaths it will allow you to relax

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into the stretch and really release that

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tension

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for even more stretch you can begin to

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move your upper body away from your knee

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deepening the stretch through the hip

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and as you’re ready to come out just sit

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up

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lean over onto your hip you can swing

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that back leg around to the front so if

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you are someone that is suffering from

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sciatic pain or if you just notice a lot

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of tension and tightness through your

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hip practice these stretches every day

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you can favorite this video so you can

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find it easily and follow along with me

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anytime you want to practice and don’t

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forget even if you have a lot of

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flexibility and you can practice the

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pigeon it’s important to start by

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warming up your muscles just by moving

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through this sequence beginning with

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baddha konasana

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moving on to lying on your back and then

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moving into the pigeon you don’t want to

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overwork or over strain your muscles by

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going too far too fast but if you take a

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few minutes to practice these postures

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every day you will notice a great

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difference in the amount of mobility

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that you experience in your joint you’ll

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have a reduction in the pain and tension

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that’s there and you’ll have a greater

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range of motion as walking running

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cycling any activities you’ll notice

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more range of motion just by practicing

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stretching and opening the hips so

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thanks for watching leave me a comment

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let me know how this video was helpful

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to you and subscribe to our psyche truth

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Channel where you can learn more about

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my massage and yoga practice and if

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you’d like to see more videos this is

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the place to do it

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you can also visit my website Jen hilman

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therapeutic touch calm thanks for

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watching and come back soon

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