Sore Back Release ♥ Yoga For Beginners | 5 Min Miracle

Sore Back Release ♥ Yoga For Beginners | 5 Min Miracle


hey guys welcome to another one of my 5 min miracle classes we are in beautiful Costa Rica in Surf Vista Villas hanging out with a couple of monkeys i have an awesome yoga sequence for you thats going to target your back its going to release any stress any tension and just give your back a nice stretch so if you got 5 mins grab a mat some water and lets do this ok guys so starting on your mat beginning with a cat cow inhale open exhale rounding the spine inhale open look up to the ceiling exhale release inhale arch look up exhale let it go inhale loko up exhale begin to take it down and slowly make your way all the way down bring your knees into the chest give them a big hug gentle rock side to side massaging the lumber spine massaging your sacram and then small circles with the kness starting to the right and then reverse to the left hold the knees in and then from here keeping the left knee in extend the right leg all the way out feeling a lice stretch in the hip flexor you can also add a gentle rock if you like to and then from here opening the left knee out towards that left shoulder and then crossing it all the way over into your spinal twist left arm opens right hand to the knee stay here and breathe coming back to centre pull the knee in flex and extend the leg all the way up feel the stretch in the hamstring pull it in and then slowly bring the left leg down starting with the other side right knee into the chest take a little rock side to side open to the side this time reaching for the right shoulder with the knee and then crossing it over left hand pushes the knee across right arm open don’t worry if you can’t touch the floor with the knee…just do your best coming to centre extending the other leg up keeping the foot flexed stretching out the hamstring exhale taking the leg down and from here reaching both legs up using your core flex your feet and take your plow allowing the toes to come all the way over your head bending the knees if you like supporting the hips with your hands and if you like to go into the shoulder stand go ahead and extend one left at a time if thats too advanced for you just stay in your plow keep reaching toes up to the ceiling and slowly to come out take one leg down over into plow bend the knees releasing the hands to the mat and slowly making your way down one vertebra at a time nice and slow use your core take the legs all the way down try to keep the low back down and then bending one knee at a time planting the soles of your feet on the floor and taking your bridge posture lifting the pelvis and the hips up interlace your fingers you can also take a full wheel if you are more advanced full wheel would be to place the hands over and lift your hips up if you don’t feel conformable with this stay in your bridge to come out from either pose slowly come down release the spine one vertebra at a time relaxing the back opening the arms to the side and go ahead 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 pulling your forehead into the knees give your spine a nice curve and then release the head down bring the soles of your feet together and open the knees into the side open knees nice and wide allowing the arms to release over side or over the body whenever your ready bring your knees together rolling yourself over to your right coming up to your seated position crossing your feet infront taking a head roll to the right and then to the left releasing the hands on the knees taking a couple of deep breaths inhale exhale let it go inhale exhale finding your breathe and then bringing your hands together into your heart and saying thank you to yourself for dedication this last 5 min to yourself thank you so much for joining me namaste and hope to see you soon