Relieve Lower Back Pain in 10 minutes with 5 simple yoga poses скачать в хорошем качестве

Relieve Lower Back Pain in 10 minutes with 5 simple yoga poses

This video provides a 10-minute yoga routine designed to relieve lower back pain (0:01). Monika guides viewers through several gentle poses aimed at increasing mobility and flexibility (8:46) in the back. The routine includes: Bridge Pose variations (0:43-1:55, 4:21-6:20): These exercises focus on lifting the hips, engaging the glutes, and gently lowering the spine to the mat, with variations that involve leg extensions and twists to deepen the stretch. Knee-to-chest stretches with twists (1:59-4:17, 4:46-5:56): These poses involve drawing one or both knees into the chest and then guiding them to the side for a gentle spinal twist, helping to release tension (2:59) in the lower back. Hip circles and relaxation (6:24-7:44): The routine concludes with movements that circle the knees to check in with the hips (7:05) and lower back, followed by a relaxation pose to allow the body to integrate the practice. Monika suggests practicing this routine daily for sustained pain relief and healing (8:34).