30 Minute Yoga Flow - Low Back Relief (Refresh & Restore Series Pt 17)

This is a 30 Minute Yoga Flow offering an opportunity to relieve mild low back pain. Part 17 of the Refresh and Restore Series of classes. A rejuvenating practice shot on the beach on a sunny spring day on the Mornington Peninsula. Explore feel good, flowing movement that is helpful in mobilising your shoulders and hips, including light twists, hip and shoulder openers.. A practice that is very useful if you have a tweaky low back as the movement in this practice focuses on above and below your lumbar spine, offering you more freedom in your body without agitating your low back. This class is free of push ups and prone backbends and instead just some mild spinal waves that you can moderate according to how you feel. A mellow and compact 30 Minute flow to help you feel refreshed, restored and ready for your day ahead.
Optional props: 2 blocks and a blanket

The Refresh & Restore practices in this series are designed to gently restore range of motion in your body without too much over effort. You can find the full playlist here:
   • Refresh & Restore Series  

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Sequence
00:00 Introduction
01:30 Breathing. Centering
03:01 Neck rolls, seated cat cow with a twist, Tabletop cat cow variation, thread the needle twist
09:08 Plank, Downdog, Forward Fold, Pyramid walk up the mat
12:23 Standing toe balance, chair shoulder stretch, warrior 2 with arm variation, reverse warrior, runners twist, pyramid, lizard, squat
21:31 Downdog, single pigeon variation, seated hamstring stretch, open twist, forward fold, shavasana