Hook
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I have two herniated discs so my back hurts pretty much every day and this is the yoga that I do to relieve myself of lower back pain. I warm up my quads and I do some sun breaths and then I lower down to my mat for some cat-cow. Cat-cow spinal movements. I also do these random spinal movements just because it feels good. And then from child's pose I do a spinal wave to Cobra. Child's pose > spinal wave to Cobra. I alternate between the two for more spinal mobility. Then I lower down into baby cobra reps. I do a few reps of these squeezing my glutes and lifting my hands off of the mat to ensure my upper back is carrying me and there's no pressure on my lower back. Locust pose reps. I lift my feet as well for locust pose. I also did bow pose. Sometimes this hurts, other times it feels good, so that's just depending on the day. Downward dog. Child's pose. Of course I do downward dog, child's pose. Decompress spine. And then I lay on the ground and I actually push my sitting bones away from me to decompress the spine. Oh my gosh, it feels so good. Bridge pose. I do bridge pose, I lower down, roll around. Roll around. Sun breath > Anjali mudra. And a final sun breath bringing hands to heart center.