♪ opening music ♪ ♪ Support for Yoga in Practice is provided by the ETV Endowment of South Carolina.

♪ Hello.

I'm Stacey Millner-Collins.

Welcome to Yoga in Practice.

Joining us today are Mary and Tally.

Begin seated for a moment to settle your mind and bring awareness to your breath.

Please sit up on height if you are tight in your hips or low back and then close your eyes.

One of the most common physical issues people deal with in modern life is lower back pain caused from too much sitting.

While sitting, we often collapse our front body and overextend and thereby weaken our back body muscles.

In today's class, we will work on strengthening the back for a better posture.

When you enjoy this good posture, a natural self assurance arises.

So let's begin.

You will need a strap today for your practice.

Please come to standing.

Take a good stance.

Plant your feet.

Spread your toes.

Root down from your hips and strengthen your leg muscles.

Your legs govern your spine.

Now lifting your shoulders up and onto your back, clasp your hands in front of your body and just hook your fingers together.

Tug on your arms so you're strengthening your arms and your back.

And then we're going to twist right and left.

So, twist and twist.

Now as you're twisting right and left, try not to twist your hips.

Isolate the movement from your hips up through your upper body through your head.

Let's do two.

And last one.

Good and then release.

Lower your hands.

Move to a squat and slide your hands down your legs.

Wrapping your hands around your knees, exhale, round your back into a cat position.

And then inhale, look forward.

Keep going follow your breath.

Exhale.

[ exhale ] And inhale.

[ inhale ] Exhale.

[ exhale ] Inhale.

[ inhale ] Exhale.

[ exhale ] Inhale, [ inhale ] two more, exhale.

[ exhale ] Inhale.

[ inhale ] And here's your last one rounding.

And then come to neutral.

Please sweep your arms out in front of you.

Inhale.

Lift to Mountain Pose.

[ inhale ] And then exhale, release your hands down.

Good.

Let's do the twisting action again.

So clasp your hands, tug on your arms, and then twist right and left.

Now as you're twisting, not only are you not moving your hips, but you're keeping your thighs pressing back and your tailbone tucking under.

So you're engaging the front of your abdomen.

Go for two.

And last one.

And then release.

Good.

Come back through a squat side your hands down your legs.

Once you get established in the squat, keep your hands on your legs like Mary is showing or intensifying it a bit more.

Inhale.

Raise your arms up and create an arch.

And then exhale, round.

[ exhale ] Inhale.

Look up.

[ inhale ] And exhale.

[ exhale ] Four more.

Lifting.

[ inhale ] And rounding.

[ exhale ] Inhale.

[ inhale ] Warming up the back, warming up your hips.

Lift and lower.

And here's your last one.

Inhale.

[ inhale ] And exhale.

[ exhale ] Good.

Come to neutral arms forward.

Inhale, lift to Mountain.

[ inhale ] Take your hands out.

Exhale.

[ exhale ] Good.

Solid foundation, let's do the twist, one final time.

Press your thighs back.

Tuck your tailbone.

Keep your abs strong and hook your hands and go right and left.

Breathe.

Keep moving with your breath and feeling how you're warming up the back.

And three and two.

And last one.

Good.

And come to center.

Good.

Relax your hands.

Shake out your arms.

Roll your shoulders back.

Good.

Stepping your feet a little closer together, bend your knees slightly.

We're going to do an abduction, lifting our leg out to the side.

So start on your right foot.

You can also hold a chair if you're working with balance here.

Tap your toe to the side, flex your left ankle and then pulse the leg out to the side.

Now your arms could be out to the side to help to steady your balance.

You could also clasp your hands right in front of your chest again.

You have two and here's your last one.

And then step down.

Rise up.

Good.

Move through that squat again.

Check your alignment and your feet.

Press back through your heels and hips.

Don't have to bend the leg too much.

It's not a really full squat.

Just a little semi squat.

And then lifting the right leg.

Spread the toes.

Pulse out.

Breathing.

Feel how you're working your outer hips here.

Breathe.

You have two more.

Lift up and up.

Good and then step together.

Mountain Pose.

Lower your hands.

Inhale, lift your arms out.

[ inhale ] float the arms back down next to your thighs.

[ exhale ] Follow your breath.

Inhale [ inhale ] and exhale.

[ exhale ] One more time, inhale.

[ inhale ] And lower.

Good.

Let's do the abduction.

One more time.

So starting on your right leg.

Bend the knee just a little bit.

Push the hips back, engage your buttocks.

Interlace your fingers or extend the arms and then pulse the leg sideways.

Go eight, seven, six, five, four, three, two, and release.

Good stand up through Mountain.

Take a breath.

And second side.

Come down.

Bend your knees slightly.

Tug on your arms.

That will give you better control.

And then raising the leg, go eight, seven, working the strength of your hips which will help your back, four, three, two, and release.

Nice work.

Standing up.

Mountain Pose.

Good.

Shake out your knees, shake out your hands.

And we'll use a strap for this next post.

So reaching down.

Take your strap.

Now you can use a strap.

At home, if you don't have a strap, use a neck tie, an old belt, even a dog leash will work.

So step your feet apart.

Not too wide.

just underneath your hips.

And then slide your hands down your strap until they're approximately three feet apart.

You can always go wider if you need to tug on your strap and lift your arms up and pull your arms backwards.

So as you go backward, that's where you may find you need to take a little longer space between your hands.

Feel that lifting action, stretching across the chest.

Top of the thighs back, tailbone down.

And now inhale, pull your arms in front of your chest.

[ inhale ] And then exhale, draw them backwards, stopping in line with your shoulders.

Inhale, try not to bend your elbows through this whole range of motion.

Exhale.

Go back.

[ exhale ] Inhale forward.

[ inhale ] Exhale backward.

[ exhale ] And one more time, come forward.

And then go backward and pause here with your hands behind your shoulders.

Pull on the strap and open your heart.

Now we're going to twist here slowly.

So twist to the right, not moving the hips and then twist back to the left.

Good.

Do three and then to the right.

And last one.

Turning.

Hips are strong.

Legs are strong.

Good.

Pause.

Inhale.

Lift up [ inhale ] and release your strap.

Please come onto your hands and knee for Table Pose.

Plant your hands.

Good.

Make a good solid foundation here.

Take a minute to set up your hands so your wrists are straight, your outer shoulders over your middle wrist and then pushing your fingers into the mat so your wrists aren't bearing the brunt of your weight.

Inhale, look up and arch your back and now round into Cat Pose.

Inhale forward.

[ inhale ] Exhale round.

[ exhale ] Inhale.

[ inhale ] Exhale.

And we'll do it one more time.

Inhale, look up, warming up that lower back.

And then exhale.

[ exhale ] Please come to Table, just a neutral position.

Lift your abdomen into your spine.

Please raise your right leg off the mat.

Keep it parallel to the floor.

And you can keep both hands down on the mat for this next posts or raise your right arm forward.

Good.

Now we're going to pulse the arm and the leg toward the ceiling.

So pulse, pulse, pulse.

Feel your back and hip muscles working here.

You have three and two.

And exhale, come down.

Nice work, touch the mat.

Pause.

Let's do the second side.

So raising your left leg and your right arm.

Flex the ankle and now pulsing.

Pulse, pulse, pulse.

And five, six, seven, and eight and come down, pause.

Good, raise your right leg and your left arm.

And this time, reach around bending your right knee.

Hold on to the foot and kick your foot back.

Look forward and lift through the chest.

Keep your legs drawing towards each other and as you press back with your right foot, try to get more lift in the right leg, feeling your back muscles contract.

And then release and come down and change.

Raise your left leg and your right arm.

Good.

Reach around.

Bend your left knee.

Hold the inner foot and pull up.

Now if you can't hold the foot, it's completely fine.

Just to lift the leg toward the ceiling.

Remember, we're trying to work on strengthening your back muscles for your posture.

Good and release.

Table Position.

Plant your hands.

Please take Downward Dog.

Stretch back.

We're gonna do a few different variations here in Downward Dog.

So first thing make sure your hands are well planted and that the length of your Downward Dog is allowing a nice long stretch through your spine.

Good.

Back out of the pose slightly with your upper body and bend your elbows out to the side.

Hug your shoulder blades in and then stretch your arm straighter.

So this point engages the upper back and from that engagement as you lengthen stretch the rotator cuff.

Now keeping your hands strong, lift your heels and lower them down.

Lift and lower.

Lift again and lower.

And one more time.

Lift up and lower.

Good.

Turn your heels now to the right side of the mats.

Lift to your right fingertips and walk your hand forward.

Pull back through your hips so that you're feeling a stretch here along the right side of your body, the ribcage into your lower back.

Lower the right hand.

Turn your heels back to the center.

Take a breath and now heels to the right.

Walk your left hand forward.

Stay up on your fingertips and just push back through your hips.

Enjoy that deep stretch through the side body.

Good and then lower your hand.

Bring them back in line.

Turn your feet back to center and shorten your stance slightly by walking your feet a little closer to your hands.

Please lift your right hand off the mat and hold the left side of your leg and twist.

So reaching up underneath your body, turn.

And then release.

Let's do the second side.

So reach your left arm underneath your body.

Hold the outside of your right leg and twist.

Good.

And then bring your hand back down.

Lower your knees, Table and from Table into Child's Pose.

Just settled back.

Here, after holding Downward Dog for as long as you just did, relax your shoulders.

And if you'd like you can sweep your arms back alongside your knees, may feel a little better.

On your inhale, lift back to Table Position.

From Table, release down onto your abdomen.

Once you're down on your abdomen, stretch your legs a little longer and move your left arm in front of your chest.

Stretch the legs.

Reach back with your right hand and hold your right foot.

Press your knee into the mat and feel the right hip lift a little.

Bring the heel down toward that hip and then tuck your tailbone so you're moving this pose into the front of your right thigh, taking it out of the back.

But keep in mind that the legs govern the spine.

So this is a very important pose for the health of your lower back.

Release and change sides.

So bring your right arm forward reach around with your left hand, hold the foot, press the knee into the floor.

And keep your head down if you want, and tuck.

Open your throat and then exhale and release.

Let's do Cobra Pose on our fingertips.

So I want you to move your hands off your mat, in line with your upper ribcage.

Pull your shoulders up toward the ceiling, strengthen your legs all the way into your hips, and on your inhale, just rise up.

Forward facing back bends are some of the best things we can do for the health of your back.

So Cobra Pose is a good one.

And then exhale and roll down.

Rest your forehead onto your mat and sweep your arms beside your body.

Squeeze your legs together.

Spread your toes.

Inhale.

Raise your chest.

Lengthen your neck.

Pick up your shoulders, and now raise your legs.

Locust pose.

Breathe.

So again, feeling how this pose is working your back muscles building strength there.

Think of the posture that you're going to create, the confidence you'll have when you stand up straight.

And then release.

Good.

Pause.

Turn your cheek to one side and just relax yourself down.

Pause for a moment.

Let's do it one more time Locus Pose, Salabhasana.

Sweep your arms next to your hips.

Pull your shoulders up.

And on your inhale, lift your upper body, lift your legs and squeeze in.

Lengthen your neck.

Spread your toes open.

Tuck your chin down slightly so you feel more extension through the back of the neck.

And then exhale and come down.

Good.

Bring your forearms underneath your head, rests your forehead on your arms or turn your cheek to one side.

Please bend your knees and lift your feet off the mat, and allow your legs to sway side to side.

Just gently working out those lower back muscles.

It just feels really kind of nice.

Good.

And then lower your feet.

Please come to Table Position.

Inhale.

And from Table transition to Downward Dog and we'll move through a sequence of poses, linking them together with the breath.

Step your right foot forward into a lunge.

Now you can begin by just kneeling here if you wish or come upright into a high lunge.

Now exhale.

Pull your arms down, your elbows beside your waist like you're tugging down on a strap.

And twist to the right.

Breathing.

Good and then come forward.

Raise your arms.

Inhale.

Bend your left knee and lower it down to the mat.

Good and lower your hands clasping them in front of your chest.

Tug on your arms like we did earlier and twist to the right.

Good.

Now you could stay here just upright or lean over and hook your left arm onto the outside of your right leg.

Pull up with that right hand.

Lean your head back and twist.

And then inhale, come up and come forward.

Raise your arms.

Inhale [ inhale ] and touch your mat.

Exhale.

[ exhale ] Table Pose.

Plant your hands.

Downward Duck.

Please step your left foot forward.

Come to kneeling if you wish, come upright and raise your arms overhead.

Good.

Now tugging down like you're pulling on a strap or a weighted bar, squeeze and then twist to the left.

And then inhale, come back to center.

Lift your arms.

Inhale.

[ inhale ] Lower your right knee exhale.

[ exhale ] Hook your hands in front of your chest.

Twist to the left again.

Stay here or lean over and hook your arm.

Tug on your arm so you're getting a little bit more leverage to deepen your rotation.

Breathe.

Good.

Inhale.

Come back to center.

[ inhale ] Touch your hands and step to Table Pose.

From Table transition to Downward Dog one final time reaching out.

Look between your hands.

Walk forward to a forward fold.

Plant your feet.

Exhale.

Bow to your legs.

Inhale.

Lift to Mountain.

Raise your arms.

[ inhale ] Good.

Fold your hands.

Take 'em down to the chest and then release your hands.

Shake out one more time.

And please turn sideways on your mat taking a wide stance.

How wide you go depends on your strength and your flexibility, but feels stable.

I don't want you to feel like you're going to fall.

You could also put your hand on the back of a chair if you'd like.

Let's go to Side Angle Pose.

So taking your right foot, spin it to the side.

Spread your toes.

Firm your legs.

Now this is all about getting the top of your thighs to go back, creating more of a natural curve in your lower spine.

Lift your arms.

Inhale.

And then lunge forward.

Good.

Rest of your forearm onto your thigh and take your left arm and stretch it.

Good.

Now you can stay here with the forearm on your thigh.

Or if you want, bring your hand down to the floor or perhaps the top of a block.

And then taking your left arm, stretch it forward.

Bow your head and look back to your left leg.

Guide your left leg backward.

Pull your waistline back and as you stretch through that left arm, feel that you're stretching that whole side body again.

If you can touch your fingers to the mat, do that.

Tucked down through your right hip and then push through your legs.

Get strong.

Again, inhale, rise to standing.

[ inhale ] Take your hands to your hips.

Turn your feet.

Second side.

Turn your left foot.

Spread the toes, firm your legs, guide your thighs back.

Inhale, lift your arms and lunge.

Forearm to the thigh.

Right arm overhead.

Good.

Now decide if you want to touch the floor.

And then continue the journey with this right arm.

So round your back, push your hips back, tuck through the tailbone and then just stretch your right arm over.

Carving out some space in your abdomen so you're feel like you're stretching your lower in your mid back open here.

Keep your legs strong and steadfast.

Inhale.

Rise back up.

[ inhale ] Good.

Turn your feet parallel.

Hands to your hips and step together.

Good.

Let's sit down on the mat.

You may need a strap for this next pose, so have it nearby so you can reach it easily.

Come forward toward the front of the mat.

Hold your legs and slowly lower down.

Start with bent knees and a natural curve in your back.

Bring your right leg to your chest and wrap a strap around the right foot if you need it.

Or if possible, raise your hand to your right foot and lift the leg to the ceiling.

Arch the back.

And if you can, slide your left leg flat and try to get your left leg to feel grounded.

Please open your left arm to the side.

And then open your leg to the right.

Stretching through the inner thigh.

And then inhale.

Bring the leg up and I'd like you to switch hands either with the foot, hand to the foot or the strap.

And now bring your leg over and across.

Keep your head and your right shoulder anchored here.

Try to bring your leg parallel to the floor.

Inhale.

Rise up.

[ inhale ] Bend your knee.

Plant your feet both knees bent.

Good.

And let's do the second side.

So reaching up with your left hand either to the foot or to a strap.

Arch your back.

Right arm wide.

Take your right leg to the floor.

Open your leg to the left.

Inhale.

Move back to center.

Change hands either to the foot or to the strap and come across to the right.

Breathe.

< silence > Inhale.

Back up.

[ inhale ] Release.

Slide both legs onto the mat.

Shake your legs.

Take your legs about as wide as your mat and open your arms.

Please close your eyes and relax your body.

< silence > Continue to soften and just feel the back of your body how more alive it feels after you've done the strengthening exercises.

Although the world is full of suffering, it is also full of overcoming it.

I invite you to stay in this pose for as long as you may want today.

Take your time.

But when you're ready to come to seated, I'd like you to move your fingers and your toes and slowly bend your knees.

And then roll to your side and press yourself back to seated.

Once you're back into a comfortable position, please join your hands.

I hope you enjoyed your practice today.

Stay well.

Namaste.

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