Sebastian Brosche · 18 min · 1,331 words
A morning stretch for when you have slept long and your back and hips feel stiff. Undo the stiffness from lying still all night.
Okay guys, this is a class that you can take after having had a good long nights sleep I slept two hours extra today It felt amazing But it didn't feel amazing for my back because my hips and back they don't like to be still for 10 hours so this class is more geared towards the The stuff that's usually stiff and tight after a long night's sleep. So I Always start by by going side to side here. I'm gonna do this class completely for my own for myself But I'm guessing that since you have the same type of the of the structure as me having a human body you're gonna benefit from Doing or at least attempting to do everything that I do And since this is the start of the day We're not trying to achieve anything. We're just trying to compensate for what happened or didn't happen during the night So very low expectations No pressure And Then hand on the side either arm overhead or push the knee I Like looking away over the left shoulder when I'm leaning left The neck kind of helps to stretch the lower back The fascia is tight on the whole of the backside I also lift my right shoulder That's enough on that side switching sides Nice first time again I Lift the shoulder look over the other shoulder and push the knee back One more time on the other side That's nice lay down on your back Hug one knee into the armpit And switch sides And switch I Found that deep long stretching doesn't work so well for pain and stiffness in the morning You need movement and blood flow and long stretches doesn't create blood flow So it's nice to have a little bit higher pace than if you're just stretching in the evening In the evening you probably had too much activity and you need to calm down But now we want to create some action where it hurts both knees in lift your hips And rock and roll Rock all the way up heels in the ground lift your chest and Chin to chest roll back You There is a standard In the dentist community that Two minutes is the gold standard for how long you should be brushing your teeth, right?
One minute isn't enough 130 isn't enough 140 isn't enough. They know that two minutes is what you need if you want to have clean teeth and I am certain that if we looked hard enough we could find the same Principles for our body Five reps isn't enough eight reps isn't enough. Maybe we need 15 reps in order to start getting the nice benefits So if you're bored because we did ten reps Then that's like being bored because you brush your teeth for a minute It doesn't really matter if you're bored. If you want clean teeth, you have to keep going Nice all fours Drop your chest drop your belly hang a little bit Give your system some time to respond To the new sensations And then go back keep keep arching your back like this and then go forward Oh Oh Keep arching keep moving And now start rounding static first I I Always come up on my knuckles here to release the wrists a little bit Chin to chest tuck your tailbone push the ground away And Then start moving like this keep rounding your spine when you're moving back and forwards You And let's combine them rounding as you're rolling forward Arching as you're leaning back If you're a person that likes to go hard it might be a kind of laziness and impatience if You want to do three really tough stretches instead of ten soft ones.
Maybe it's impatience So catch yourself and see if this is true for you if you If you notice impatience and you want to compensate by doing things tough and hard and more intensity That's a skill that you're missing that you need to learn Boredom is lack of Attention if you're paying attention and you're present it is impossible to be bored So practice your attention muscle And do 20 reps instead of 10 and you're gonna feel a difference All right time for the hips and lower back plank pose left leg forward Come down into pigeon, but we're not doing deep stretch your pigeon. We're staying in plank And then we're bouncing a little bit back and forward like this So we're creating tension by staying in plank But we're going into the hips 30 40 percent And then switch insides You This side was definitely stiffer than the other Nice sit on your butt straighter stretch your leg forward Roll the hips back and forward a few times It's very difficult to have good posture when your hips are tucked under look at my back It's very difficult to straighten up without moving my hips So when I get the hips rolled as far forward as possible It's much easier to have a good posture so every time you want to Set your upper body correct start with the hips and roll the hips forward And then you will have a easier time arms up inhale Exhale try to touch your toes Half-lift inhale and then round head down Come on All the way up arms up inhale Exhale stretch forward Half-lift inhale and then round head to knees Again up and forward Half up around Up inhale Exhale forward Half up around Repeat You This time stay Nice one come over into down dog Move Free movement You Find every possible way to get into the hips and lower back and also release the shoulders and neck if you can Let's do one of my new favorites knees in the ground Right leg out Step the foot behind you to the left as far as possible and then turn your whole body towards the leg So your right leg is straight and your whole upper body is turning to the left Looking at the left foot at the right foot Power up the right leg and then use the right arm to push yourself further the left knee stays where it is And If you want even more intensity Bend your left knee the one that's in the ground and try to sit down on your left Heel so that you're sitting down on top of the leg. Oh Oh That's enough oh my god that one is so intense Left leg out step the left leg out to the right and Look towards the left leg with your right side Look towards the right and look at your left leg And if you need more lower down Oh, that's enough sit on your butt again Rock and roll again Health bells As we're getting older every year we're getting a little bit older We have to Compensate by Tuning in and becoming more aware Becoming more not careful in that you're avoiding things but careful in our approach Becoming more patient becoming more exact And if we do that consistently We're not really gonna notice aging so much Sit on your butt Do the first one we did Chest to knee chest to knee I feel a whole world of difference Compared to the first one I don't know how long this was maybe 14 minutes But then I feel so much better Not just my hips and lower back but my shoulders and neck and ribs chest Even my calves feel better Let's finish with a moment in stillness You Arms overhead inhale Exhale palms in front of chest Namaste Namaste Is an acknowledgement I see you. I recognize you and I appreciate it.
Thank you for being here with me on the mat Enjoy the rest of the day. Hope your lower back and hips feel better
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