Wind Releasing Yoga Pose for Back Pain

Video Transcript

"In this pose we are going to do some realigning of the sacrum and the very bottom muscles of the spine. This is a really gentle and easy stretch sort of modified. We are going to use the doorway and put one leg right through it just like this bringing the sacrum and the sits bones as close as you can to the wall. Again I am on my fluffy faux sheepskin. Again you can use a blanket, you can use a mat, you can use nothing, you can use whatever you like. From here the first thing we are going to do is just gently come to our back again seeing if you can just ever so gently press the belly button down and flatten that lumbar curve on to the floor. We are going to bring the heel down as close as we can to your sits bone on this side and all we are going to do is just press the foot into the wall every so gently. It is really, you can't even see that I am doing anything because the movement is very very subtle. But just rest here, inhaling and exhaling and give yourself I'd say five to eight breaths on the low side and stay here for as long as twenty breaths, one minute, three minutes and then from here you might need a strap or a belt for this if you are really really flexible you won't but most of us we do. So from here, once we are comfortable here we are going to go ahead and extend the leg off the wall. Again if you need to bend your knee, if you feel tight and you prefer to bend your knee and that is what is perfect for you today. From here, extending this leg up the wall, our other leg that is going through the doorway is long and we are engaging as if we are pressing the heel of that leg into a wall. So you get a nice opening through this hip, you'll feel it when you try and then we are going to rest here for a few breaths before we take our belt and we're going to let this leg open just sliding down the wall, notice I have my little blankets here and this is to rest my leg once I get it there. Some of us need blankets and some of us don't. If you don't need the blankets you are going to go ahead and let the leg fall all the way to the floor. Let's see if you can keep your hips square and if you can keep connected to your breath as you let this opening adjust your sacrum. Again stay as long as you are comfortable, releasing when you are done, roll to the side and gently come on up to sitting and do the other side."