Restorative Yoga for Back Pain | Restorative Yoga with bolster | Special Guest Dr. Melissa West

Restorative Yoga for Back Pain | Restorative Yoga with bolster | Special Guest Dr. Melissa West


Is your back stiff or do you experience back pain? If so this, Restorative yoga video for back pain is for you Hi, I’m Melissa from yoga with Melissa I teach real yoga for real people. today I’m a guest here on ChriskaYoga with Christina So thank you so much Christina for having me. if you’re new here be sure to subscribe and if you like the video press that like button Christina puts out a brand new video every Monday & Wednesday at 9:00 a.m.. Eastern, so make sure you subscribe and press that Notification button so that you don’t miss a single one of her wonderful videos Christina and I are collaborating this week, so I am doing a Restorative yoga video for back pain, and if you come on over to my channel Christina is doing a restorative yoga video for back pain on my channel as well I’m doing one for with props on this channel and She’s doing one without Props on my channel, so make sure you check them both out and when you come over to my channel I put out a brand new yoga video every single Friday at 9 a.m. Pacific so I’d love to have you as a subscriber on my channel as well Just before we get started make sure you watch all the way to the end so I can tell you how to get my 8 Days of yoga for back pain today, you are going to need a bolster And a yoga strap and Two blocks and if you have an eye pillow that can be kind of nice as well for restorative yoga classes So we will start with a reclined shavasana to begin okay So you’re going to begin by lying down on your back and with back pain. It’s really good to lie with your knees bent and You’re going to put the bolster underneath your knees to keep that bend in your knee And then you’re gonna lie down on your back Tuck your shoulder blades underneath you tuck your pelvis under and lay it flat again and Then you can take your eye pillow and place it on your eyes you may even want to take a blanket and pull it up Over top of you in case you get chilly Because we’re going to be resting back and receiving the support of the earth here So we’ll just start by taking a deep breath in Letting it fall out of your mouth And allowing yourself to arrive here now transitioning from the busyness of your day To feeling the support of the earth underneath you So a lot of times back pain can be quite debilitating and all-consuming And here you can Allow the back pain to come into your awareness Feel it and let that tension begin to unravel release dissolve and Let go into the support of the earth underneath you So you don’t need to hold on or control Anything anymore you can let the earth hold you here And let gravity take all the tension from your body So back pain is one of the most common physical complaints in our world today Four out of five adults will experience at least one episode of back pain in their lives So you don’t need to feel alone or like there’s something wrong with you. It’s really common And although occurrence is often between the ages of 30 and 50 back pain problems Appear with equal frequency in men and women and it affects people in all walks of life Whether you’re a mom Who’s pregnant or breastfeeding? Lifting a child and all their I have equipment all day it takes its toll on your back factory workers standing in one place all day with repetitive motions mechanics with bending and twisting and awkward positions warehouse workers with heavy lifting dentists and dental assistants who hunched over clients for long periods of time Manual laborers with heavy lifting heavy equipment bending and twisting office workers with long hours of sitting nurses with bending and lifting construction workers with heavy lifting bending and twisting and drivers with their prolonged hours of sitting So many people are exposed to Experiences in their life that cause back pain, so it’s really common And there’s no need to beat yourself up for having back pain Okay, so we’re gonna begin to slowly wiggle and stretch you can if you have an eye pillow on you can take that off and You’re going to bend your knees roll to your side And We’re going to use that bolster again For the next pose, and I’m going to give you a modification to if you have knee issues or tight ankles But we’ll start by showing you the full version of the pose and then we’ll move into modifications So we’re going to do wide legged Child’s Pose, just it’s really great for lengthening the spine and opening up your low back so Toes together knees apart, and then you’ll place the bolster between your legs And you’ll fold forward over your legs turning your head to one side and resting forward so this can be quite a lot for knees ankles Joints and if it’s too much, then I’ve got a nice modification for Child’s Pose because my Friends and yoga teachers on YouTube, I found this one so what you do is you lie over the bolster You bend your knees like a frog and you rest like this gives you all the benefits of Child’s Pose without all the compression in your knees and your ankles in the tops of your feet so See which one works better for you today And you can take that position And common rest in restorative Child’s Pose So feel the support of the earth underneath you allow yourself to rest in to the props here Restorative yoga is is different than other styles of yoga like hatha yoga or vinyasa flow yoga Where there’s some effort in the pose? here you’re letting go into the support of the earth and the props and You’re letting the props. Hold you so you can let go of all effort, and this is really good for back pain Restorative yoga is wonderful for back pain because it will helped you to turn off the stress response from the fight-or-flight sympathetic nervous system and allow you to access your parasympathetic nervous system so your body can rest and repair and You’ll notice here the more you let go and rest into the props You’ll be able to let go of tension in these supported poses And then your body can begin the process of healing Okay, so we’re going to release this pose and We’re gonna basically do a variation on that pose a twisted version of it So you’re going to come up onto all fours? and Then you’re going to walk your knees over to the right side of your mat off the right side of your mat lower your left Hip down onto the mat and then what I’m going to do is get you to take your block or a cushion from your couch and place it between your knees What are we looking at oh dear Okay, so you’re gonna place a block or a cushion between your knees and What that does is it creates a really nice? alignment between your for your hips and you might just feel that especially if you get low back pain around your sacrum and Right in around your hips. It just goes right there creating that nice alignment And then you’re gonna lie down on your bolster, so your chest is facing your bolster And then you’re gonna turn your head to the side partly the other way, then you just had it would be a good idea And you’re just gonna rest into your bolster, so there are some principles of restorative, yoga And the first principle is to receive the support of The earth underneath you and the Proms and When you receive the support it creates the release when you support your body completely with the ground and the props it allows your body to completely let go and surrender and What we’re doing in particularly in a back pain? Class is we’re surrendering the tension to the force of gravity So anywhere you feel pain, just let that go into the props and into the earth Okay, so we’re gonna slowly make our way out of this pose you’ve been in it for a while so make sure you come out slowly and carefully and Then we’re going to come into this pose on the other side So you’ll start on all fours again and take your block already other side so you have it ready and Walk your knees off the mat onto the left side of the mat and then lower your right hips onto the mat and you can take that block and put it between your knees again, or if you have a cushion that would be more comfortable and then you’re turning your torso so your chest is going to come onto your bolster or a stack of pillows and You’re going to lie down on your bolster and remember the principle here is just to Completely let go and surrender into the support of the props in the support of the earth underneath you so whenever you sense tension Creeping in or tension. That’s already there. You just keep letting go into the support of the earth and the support of the bolster Okay, so start to make your way out of this pose Coming out slowly and carefully knowing that you’ve been in this pose for a while you can put your blocks off to the side you Will use your eye pillow in the next pose put the bolster off to the side you’re going to use that as well You can start lying on your back with your knees bent and your feet flat on the floor So what you’re going to do here is you’re going to press into your feet and pull that bolster underneath your pelvis And you could actually stay here and I would encourage you to see what feels best for you in your body But what I had intended was to do a long bridge this is supported bridge pose What I want you to do is lengthen your legs out and this feels really good in my body if it doesn’t feel good in your body in your back go back to the bent knees if There’s a really long opening of your psoas muscle here, which is good for your back, and then you’re gonna arc your arms overhead Okay, so see how that feels in your body if it’s it’s creating some discomfort in your low back for example then go back to the bent knees If it feels you’re getting this really nice juicy opening along the front of your psoas, and it feels really good then stay here Okay, and we’re gonna stay here, and you could use your your eye pillow here, which just adds to that Sensory takes away the sensory overload that we experience through so much of our day So the second principle of restorative yoga is to tune in to the sensations of your body and really open your awareness to Where you’re experiencing tension in your body? So for me and my body right now, I’m experiencing a kind of a keen as’ in around my sacrum and my neck so I’ll open to that a Lot of that sensation to come forward a little bit more Become curious about it Feel it in a deeper way and as I notice it more it tends to shift and change It doesn’t stay the same And I’ll let that tension dissolve release melt and let go down through the earth or the bolster and into the earth Okay, so you’re going to slowly arc your arms back down And you’re going to We’re going to move into the next pose which is to bend your right knee in at a 90 degree angle So that your knee is moving towards your armpit, and you’re going to hold on to the base of your foot So I’m going to give you a couple of options here One is that you can use a strap or the tie from your bathrobe or a men’s necktie? To hold on to your foot here, okay? Because that will allow you to relax your shoulders more And then the other option to allow your back to be more comfortable would be to bend this left leg Particularly if you do have back issues which is probably why you’re watching this video in the first place So if you do you might want to have this left leg bent So just see what feels better in your body if it’s irritating you to have this left leg long then definitely bend this left leg even to see what it feels like to bend it a little bit just to have that extra support underneath your left foot Know that in these restorative poses we stay for a long time, so I’m keeping that in mind. This is opposed It is a little more challenging in my body and my hip joints so I’m going to use the strap and have that slight bend in my knee and hang out here and When you also just keep in mind not to use that kind of death grip on the strap just to we’re using it So we can keep our shoulders heavy on the ground, and we’re not white-knuckling it here So keeping in mind that first principle of restorative yoga here actually what happens in a restorative yoga class is that your body? releases and lets go because it feels safe and That’s actually a trigger mechanism that happens in your brain So it’s a brain yoga, kind of mechanism when you’re when you come into a stretch There’s something that happens where your body stops The stretch from going further, but in a restorative yoga class because your body’s supported and propped it feels safe And then it actually There’s a trigger that goes that happens in your mind that There’s a signal that gets sent in your mind That says oh, I am safe here, so I can release further and that’s why restorative yoga is actually so effective Okay, so we’re going to slowly release the side carefully and slowly coming out of the pose just as carefully and slowly as you come In knowing that you’ve been in the pose for a while So come back to both knees bent You know everything I mean just want to take the eye pillow off to switch sides like I need to be able to see to switch sides But you’re going to bend this left leg in now And you’re going to hold on to the base of the foot drawing your left Knee in towards your armpit, and then extending your right leg out So remembering the options here to bend your right knee a little or a lot So see what feels good in your back And then also this very nice option of using the strap so that your shoulders can relax like heavy shot put bolts balls on the ground and then you can use your eye pillow to Create that heaviness around where there’s so much sensory input normally, so you can relax your eyes And resting into the posture The third principle of restorative yoga is to focus on your breathing And I like to drop my breath right into my lower belly So feeling your breath in your lower belly About three finger widths below your navel two finger widths behind that feeling your breath coming into your lower belly Okay, so you’re gonna gradually make your way out of this posture taking your time It may not seem like you’re doing a lot, but you’re going very deep in these poses So to come out of this pose you’ll bend your knees place your feet flat on the floor press into your feet So that you can push that bolster, actually you’re just going to push it down so That it’ll come underneath your knees, and we’ll come into shavasana for your final resting pose and This is really important so that you receive and integrate your practice You can take that eye pillow and put it back on your And that funny that you just want to take that off to move between the poses so that you can have that Visual kind of safety to know where you are in space. I guess that’s part of proprioception I’m just gonna check and see if I have anything for you in shavasana in my classes. I normally read a poem in shavasana I’m really sorry I didn’t get a poem for you So you have to come over to my channel and see how I usually read poems in shavasana to my students I’m being a very terrible guest I’m sorry Okay, we’ll put our I pose on and we’ll just rest in shavasana for a few minutes. Just to receive our practice So gradually wiggle your fingers and your toes Bend your knees Roll to your side and you’re gonna slowly make your way up to seated Just take a moment here to check in with your back And notice if it feels better than it did when you started if it does we sure would love it if you press that like button and Let me know in the comments what? restorative yoga pose helped your back feel better the most and if You would like to see more videos like this Then be sure to subscribe to Christina’s channel she puts out wonderful I love Christina because she comes up with the most creative ideas for her video creative and timely ideas for her video Videos so be sure to subscribe and turn on notifications, so you see her creative video ideas, and if you like this video then be sure to come over to my channel and we’ll put the links to that as well and I put out a video every Friday at 9 a.m.. Pacific time and If you would like more I find that you know one hour video is not enough for me I found that the way to Find relief from pain in my life was to make yoga part of my everyday life So a good way to do that would be to subscribe to Christina’s channel and my channel a better way to do that would be to sign up for The eight days of yoga to relieve back pain, and then you could get started Practicing a little bit of yoga every day for the next eight days to relieve back pain so if you go to Melissa West calm slash back pain and put your email address in there then you can get eight days of yoga to relieve back pain and that can be the start of making part of your everyday So thank you so much, Kristina for having me as a guest on your channel again I really enjoy collaborating with you and be sure to come over to my channel and see Kristina’s restorative yoga for bat pain with no props I’m sending it much love from beautiful British Columbia. We’re here in Victoria BC at Government House You got to see some deer today. I think and May your joy be as deep as our Pacific Ocean may be as rooted as the trees in our forests and may you be as Strong as our mountains ohm shanthi namaste

7 comments on “Restorative Yoga for Back Pain | Restorative Yoga with bolster | Special Guest Dr. Melissa West

  1. Yoga With Christina - ChriskaYoga Post author

    🌺Thank you so much to Melissa for sharing your relaxing restorative class with us! If you enjoyed Melissa's class, be sure to subscribe to her channel for more amazing classes from her: https://www.youtube.com/user/DrMelissaWest 💕😊

    Reply
  2. Melissa West Post author

    Thank you so much for having me as a guest on your channel Christina. It is a honour to teach your students and a joy to be collaborating with you again. May this restorative yoga for back pain video be of benefit. Namaste, Melissa

    Reply
  3. Kirsty Macfarlane Post author

    Brilliant collaboration! Love Dr Melissa West, really looking forward to your video on her channel. This will be my practice tomorrow, it's bed changing day so this will be perfect. Thanks Christina and Melissa, much love, namaste 🙏 💖 💖 💖 💖

    Reply
  4. Cassandra Hodges Post author

    Thank you Melissa. My back is feeling a lot better when I do this video. I am hoping to get it better.

    Reply
  5. Roxanne Mousseau Post author

    This was awesome, really helped my back pain and tension ease up. I loved the child’s pose modification, had a release there and a big emotional release during the opening of the soaz pose. Thank you, thank you, thank you! 💕🙏🏻💕

    Reply

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