Sebastian Brosche · 5 min · 643 words
Previously titled: Video 12 Back Pain I don't have time for yoga
This is a really nice one for back pain. So start on your back. Lift the knees so they are in line with the hips. Send them down to the right side.
Right hand can be on the legs. Left hand either out straight or in a cactus. Spinal twist. And this posture is just outstanding.
It doesn't matter if the knees are perfectly stacked. It doesn't matter if they're a little bit messy. All that matters is that we have that nice twist through the spine. Now visually not much will move, but I want you to create the action of making the spine long from the top of the head to the tailbone.
Think of the spine as a pearl necklace. And a pearl necklace twists easier when it's long. If you scrunch it up, it doesn't twist as easily. So the pearls are like your vertebrae and it's easier to twist when it's long.
And not as important on the ground because we have gravity to help us, but when we do sitting, spinal twist, that becomes more important. So if this is really nice, you can pause the video, stay here for two or three minutes. Otherwise, move to the other side. So legs to center, recenter the spine up and over.
And left hand can be on the legs and your right arm can be straight or you can create a cactus. And that might change day to day. Some days straight might be better and some days cactus might be better. Both are right.
They're just different, different sensations, different what you want today. The yogis would say that the spinal twist is very neutralizing for energy. And as Jitsu, I say spinal twist is really nice to relax the spine, relieve the spine of all the constant support and pressure. But then also it's a stretch for the outer hips, which you might feel as well.
Inhale, notice the tension, exhale, release. So from here, come to center, or take a second, both feet on the ground, recenter the spine, allowing everything to reorganize, recenter. Now find your way to a sit and know that those two stretches are really nice after spinal twist it's called, after Jujutsu, it's really nice to before bed. So find a seated position if you can cross leg great you might have to sit on something, a block, a blanket, a towel, a pillow, or you can stay on your knees.
But from here, circles with the spine, close down the eyes and just notice how that feels. Notice where it's tight, notice where it might hurt, notice where it feels good. Switch directions. I like to draw awareness to that because we are outwardly focused in life until there is pain.
We have to pay attention. This is a way to notice before there's actual pain. Hopefully, if you have pain in your spine, hopefully this video made you feel better. Come to center, right hand on the ground, reach the left arm up, make yourself as tall as possible and find your side stretch.
Come to center, other side, left hand down, reach the right arm up, overhead. So the circles were just to warm up the spine and to notice. Now the side stretches are really nice to balance everything we do in jiu-jitsu with pulling in, with pushing elbows in, a few times go side to side because too much of one thing is never good. Whether you have too much cake and too much candy, it's good but not too much.
So same as jiu-jitsu. Jiu-jitsu is candy. You need to eat your vegetables too. You need to brush your teeth and that's what yoga is.
All right, so there we are. Awesome five minutes. I know I feel better. I'll see you next time.
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