Hi, For your training to be safe and to be best possible, please see the important notes on back pain in the video Life14 on the LIFE ANVUI channel. Thanks ! This yoga exercise includes simple techniques for people with severe chronic back pain. In addition to the usual yoga mats, you need to have support tools such as: – a yoga ball – a exercise roller – and at least 1 pillow or similar object. Please note, spend a lot of time on each posture. The goal is to relax the muscles and joints in the lumbar region. Therefore, it is necessary to have a perseverance, a deep and truly inside look. Now, if you have enough health conditions and tools to participate in this session, start training with me! Kneeling Meditation Like any yoga session, meditation plays a very important role in reaching your physical state and your state of calm, depth and concentration. Especially during this workout, please direct your thoughts to your own spine, imagine each vertebra, especially in the spine area where you are hurting. Slowly lift the spine to stretch the vertebrae. Breathe uniformly in the lower abdomen for several cycles of slow and deep breathing. Kneel, relax, stretch your lumbar region We roll a pillow like this and put it on the lower abdomen. Slowly fall your body forward so that the waist is stretched slowly. Hand on the floor to support. Try to breathe through the lower abdomen although difficult. The breathing in the lower abdomen is very favorable to lumbar relaxation. Take your time, use your hand to adjust your level of flexion to gradually overcome the pain at the waist. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Lie on your stomach, relax your waist on the ball Now, stick the yoga ball to the lower abdomen Slowly attach the entire lower body to the ball and falls slowly forward, releasing the entire lumbar region. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Feel the relaxation of the lumbar region with each inhalation and expiration corresponding to the rise and fall of the waist, slowly and gently. Move for lumbar stretch Continue, we use 2 elbows to move our whole body forward and backward gently on the ball, both legs can support. Feel the position of the most painful point, pass it gently. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Lift each leg straight behind The body is in a balanced position on the ball. Lift your right leg parallel to the ground or slightly higher. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Now we do the same thing for the left leg. Move to curve the lumbar region Go, Now we have our knees bent. Using the elbow to move the entire body on the ball forward and backward, simultaneously with the following rhythmic breath: Forward slowly while inspiration. The abdomen is lowered and the chest may be leaning to the ground if you can. Back, slowly, exhaling. Tighten the abdomen on the balloon, relax to stretch the waist. Repeat this technique several times. To go forward, to inspire Back off, exhale. Lie down on the spot, breathe a few slow and deep breathing cycles with the bottom of your abdomen Lie on the back of your buttocks, relax We put a pillow on a roll like this, both to relieve pain and to keep the roll in the right position. We bend to lie next to the roll Lean on your shoulders and legs to lift your hips, use your hand to place a roller and pillow under your buttocks. If necessary, you can ask another person for help. The legs lie back. The whole body is relaxed and breathes evenly, slowly and deeply with the lower abdomen for several breathing cycles. Feel the relaxation of the waist with each breath. Fold each knee We have the right knee raised, the right hand hooked to the right knee and pulling slightly forward. Feel the lumbar stretch through each breath. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Do the same for the left leg. Fold both knees We bend both knees forward. Hands hung on the knees and gently pulling more. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Feel the relaxation of the waist with each breath. Turn your knees. Use both hands to hook on both knees and turn your knees clockwise. view of your eyes Turn slowly and in a narrow circle, open only the circle and gradually increase the rotation speed when you are able. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. During training, you can adjust the roller under your buttocks with your hands to make them comfortable and practical for stretching your waist. Now turn both knees in the opposite direction. Let go of your legs, continue to stretch your waist Straighten your legs, slowly drop forward, your waist is stretched at the same time. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. You can use both hands to encourage in a very gentle way. Tilt the body to the side Hold your position, slowly tilt your body slightly to the right and then to the left. Perform these actions multiple times. Rotate each leg The left leg stays straight and tilted forward. The right foot moves in a clockwise direction as seen from your eyes. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Now, do the same for the left leg, the left foot moves counterclockwise. Rotate both legs Now, we turn both feet, The right foot rotates clockwise, the left foot rotates in the opposite direction. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Note that each time the legs move towards your face, we try to loosen as much as possible the lumbar region, in combination with the momentum of the legs. Lie on your back, hold your knees and loosen your waist We bend two legs, two hands on both knees, relax the whole body, especially the lumbar region like this one. Breathe uniformly, slowly and deeply with the lower abdomen during many breathing cycles. Regulate the spine We also used the strength of the legs and shoulders, lifting the waist and hips to pull out the roller and the pillow. You can ask the other for help if you can not do it yourself. By narrowing your legs, your hands were wrapped around your knees, your head and your upper body are raised. Try to bend your back as part of a wheel. Use the foot gently to create momentum to roll on the floor like this. Do it gently so you do not cause too much pain. Even if you can stand it, you have to do it gently, you only increase the intensity and the time gradually during each training session, do not focus on a session to avoid causing the effect opposite. Try to breathe evenly, slowly and deeply with the lower abdomen for several breathing cycles. Pause Now, to finish the practice, you can go for a pause like this extending your spine on the floor, your whole body relaxed. You can lie down for a break like this as long as you want. Goodbye ! See you soon with the following exercises, I wish you to practice well, heal quickly, Thank you for being here with us and do not forget to share and press the subscribe channel button, it helps you to easily receive notifications every time we publish a new video, as well as any other form of support for us. Thank you so much !