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

100 comments on “Sore Back Release ♥ Yoga For Beginners | 5 Min Miracle

  1. Boho Beautiful Post author

    Thanks for all the feedback everyone! Its great to see you all trying out and enjoying this video. If its too fast click the gear icon and reduce the speed to 0.75! Endless gratitude!

    You can help support us by checking out our online store: http://www.bohobeautiful.life
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    Love and Light
    … Juliana & Mark* ☮️❤️

    Reply
  2. Angela DaSilva Post author

    very beautiful and gracious. I will try this for my back . Many blessings to your generous giving yoga I love it . Namaste

    Reply
  3. Claire Christensen Post author

    This is one of my favorite morning yoga videos. Even when I really don't feel like exercising, I can motivate myself to do this video because the poses feel so good, and the combination of the voice-over and the music is so relaxing, it's like I barely have to wake up. I would love to see more videos like this with soft music and voice-over for sleepy yoga.

    Reply
  4. Alex Cushley Post author

    I don’t think wheel is appropriate for a “beginner” with a “sore back”. Nice practice otherwise.

    Reply
  5. Claudette Good Post author

    My auntie is struggling alow back pain, usually early in the morning. I sent this particular lower back pain guide, "Kemzαnο Loni" (Google it) to her and she noticed the main difference the next morning. She is very pleased with the particular guide…

    Reply
  6. william ewing Post author

    Drawing near to a Beautiful, amazing, awesome, strong light thanks with love n peace from the tiger

    Reply
  7. Rachel Goldlust Post author

    are you nuts, i have a sore lower back, bridge and plow are pretty extreme poses for really sore back pain… you need to be way more mellow

    Reply
  8. Peter Mapp Post author

    Your yoga is phenomenal.Smooth….rythmic..Oh my gosh.That is how i want my yoga to look.I feel jerky..You just flow.Something to aspire toward..thank you

    Reply
  9. Piyali Dutta Post author

    I just love YOGA….and all of these are my favorite…I started it at my early age….just massive love…❤❤❤❤❤❤💙💙💙

    Reply
  10. Gabrielle Post author

    This is a good video but I would not say it is for beginners. The plow is not a move people can generally just do.

    Reply
  11. Geri Huginn Post author

    Had it not been for the Third Reich the Dalai Lama wouldn't exist today and everything we know about Aryan traditions like Buddhism would be forgotten like the Aryan Druids. Good stretch and keep the tradition alive.

    Reply
  12. 1carus John Post author

    Just found this. Ok.. can't quite do all the positions properly, but it has easier options and the movements do not put a lot of strain on your back. If you have a bad back the last thing you want to do is work it, it needs rest and gentle very gentle manipulation. This is really nice as it simply moves your back in its current range of motion and opens the spine in both directions. Been working on my suppleness for a year, and these videos really help. I am cyclist and have their usual issues, but I have come to think of stiffness and limited movement like fat… you can't simply target one area and hope for a fix… in fact that can be detrimental… stretching is like a good workout… so now I almost don't stretch , instead I try to get my body to move comfortably and strongly at its range of motion which leads to ever greater movement range. It takes time people, but this type of content is really helpful if you stick at it.

    Reply
  13. Jasraj Singh Bhinder Post author

    The Chakrasana may not be the most suitable aasan for a beginner – let alone one who is facing back pain . Best case scenario it is for those with at least some background of more basic yog aasans.

    Reply
  14. Stanley13 Post author

    Where is this…. i want to live here!!
    Laughing a lot…thinking about the average back pain sufferer trying to follow this….

    Reply
  15. The Captain Post author

    Oh come on. I don't mind seeing the female body. But very obviously, this is also about showcasing her body.
    So that's why I'm saying: I don't know if I should masturbate or do yoga.

    Reply
  16. Jelisawesome Post author

    I gave up almost 4 min in. My back made some interesting noises and then my core was too weak and my legs not flexible enough 😂

    Reply
  17. July Diaz Post author

    I love it! I love your voice, the music, the smooth of th routine, the energy was so cool, thank you so much, Love from Colombia 🇨🇴

    Reply
  18. tonedox1 Post author

    Who else’s back was in perfect shape before this video popped up on their playlist? 🤓

    Reply
  19. Евгений Анатольевич Post author

    Вы за мужем ? Позвоните +79174214004 , я из России

    Reply
  20. Rogoth01 The Master Wizard Post author

    youtube recommended why?, not gonna lie you look beautiful but i don't get it.

    Reply
  21. csilt Post author

    I've always been sort of afraid of yoga and I still can't do all of the moves but man that didn't feel like 5 minutes it felt like much longer but it was cool. I realize I need more space on the floor in front of the screen to really get into this more but thanks so much for these videos. Much gratitude and love from a fellow vegan. Cheers

    Reply

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