Yoga

Deepen your yoga practice with free full class videos. Learn more about the physical asanas (poses) as well as the spiritual and mental sides of yoga.

Yoga
The Neck Stretches I Swear By To Relieve Pain + Tension
- October 4, 2017
- 0 comments
- by Amy
These neck stretches are key to keeping my pain under control.
I’ve struggled with crippling pain radiating down the right side of my neck and shoulders for over 4 years now. One morning in 2013 I woke up unable to turn my head. The muscles in my neck, chest, upper back, and shoulders had completely seized up. I was in horrible pain, but because I took such poor care of my health at the time I ignored the problem. I figured it’d just get better on its own, that I’d simply slept funny (spoiler alert: it didn’t go away). But even though it’s taken a lot longer than I expected, I’ve recovered dramatically over the years and I owe a lot to consistently doing these neck stretches.
The journey I’ve had in taking ownership of my healing process is what inspired me to write this blog. I want to share with you all the resources I wish I’d had when I was desperately searching the far corners of the internet for help, in so much pain I couldn’t think, unable to properly move my body. All of these neck stretches and mobility exercises were eventually taught to me by my physical therapists, and they help me a lot.
» In fact, I actually just took a break from writing this post to do these neck stretches. It’s kind of hard to see them and not want to do them, too. Or at least that’s how I hope you feel also, because I promise these neck stretches are amazing! They may be able to help you relieve a lot of your pain and tension. «
Btw – if you work long hours at a desk or computer, then you for sure need to pay attention! (This is part of the reason why I converted to a standing desk – I highly, highly recommend.)
A LOT of us suffer from neck pain.
In fact, according to Mayo Clinic, “neck pain is the fourth leading cause of disability, with an annual prevalence rate exceeding 30%.”
So more than a third of us have some kind of neck pain?! Guys, I’m so sorry. I know how much it SUCKS. This is an epidemic that needs to be stopped.
There are, of course, as many causes of neck pain as there are people who suffer from it. But any kind of pain is your body’s way of sending you a message that something is not right. Neck pain is usually the result of a chain of problems, so remember to look at your body as a whole to understand how to approach your own healing, and seek help when needed.
And definitely add this quick less-than-5-minutes sequence to your daily routine!
These neck stretches can help relieve much of the tension that can cause or worsen the pain.
Our bodies tend to get stuck in these self-destructive loops – you might have an injury that causes your neck muscles to tighten, but then the muscle spasms can worsen the injury and delay healing, which makes the muscles tighten even more… and on and on it goes.
Our bodies are really freaking incredible, but they ain’t perfect.
This is where you come in. Stretching is important because you need to retrain your body to help it break out of that cycle and RELAX. Stretching your neck will loosen your muscles to relieve tension where they attach along your jaw and shoulders.
Try to do these neck stretches as soon as you can after you notice your muscles start to tighten up. Hold each pose for at least 30 seconds. Remember to breathe and try to encourage your body to soften into each position. You never want to force things. Your neck muscles are fairly sensitive, so gentle is always best. You also need to maintain good posture along your spine while you do these exercises, so keep your ears in line with your shoulders, shoulders over your hips. Your low back should maintain its natural curve. Keep both your chest and back broad, and breathe deeply into your belly.
And, as always, be smart, listen to your body, go slowly, and when in doubt please consult a physician before beginning any exercise program.
I try to do these neck stretches every day, and I recommend the same for you as well. Consistency is much easier when it’s automated.
Let’s do this:
1 » Side Stretch
- Begin by standing or sitting up tall. If you have trouble doing that in this crosslegged position, try sitting on a pillow or chair instead of on the ground, or stand instead.
- Recruit your core muscles to support your posture by bracing your abdominals as if someone’s going to punch you in the stomach (really!).
- Lift up through the top of your head.
- Tilt your R (right) ear towards your R shoulder. You should feel a stretch down the L side of your neck.
- Crawl your L (left) hand away from you to lengthen the L side of your neck further.
- If you want more intensity, lay your R hand on top of your head. Do NOT pull down. Gently rest the hand so it acts as a subtle extra weight to deepen the stretch.
2 » Side Tilted Down Stretch
- From Side Stretch on the R side, tilt your head down and to the R. (Yes, it’s kind of like you’re smelling your armpit. You sexy minx you.)
- Keep reaching your L hand away from you.
- Keep your R hand on your head if you’d like to increase the intensity of the stretch.
3 » Side Tilted Up Stretch
- From Side Stretch on the R side, tilt your head up towards the sky so you’re looking off to the L. You should feel a stretch in the front of your neck.
- You can use your hands to gently increase the intensity of the stretch. Lightly place your fingertips under your collarbone and pull down slightly. (I recommend pulling down on both the R and L sides of your collarbone for different variations in the stretch.)
- Btw – this stretch really helps if you have jaw tension or grind your teeth! It stretches out the Sternocleidomastoid muscle, which can pull our heads down and forward if it’s shortened from where it attaches at our jaw. It’s an important one to re-lengthen!
» Repeat on the Other Side
4 » Towel Tilts Mobility Exercise
- Get a hand towel.
- Place the towel behind your neck at the base of your skull.
- Grab one end of the towel in each hand. Hold your hands up in line with your jaw.
- Sit or stand up tall and position your head and neck straight ahead.
- Slightly pull the ends of the towel forward to increase pressure on the neck from the towel.
- Keep the towel pulled taut as you tilt your head directly backwards. Only go as far back as you comfortably can.
- Move your head up and down while maintaining the pull on the towel for 30 seconds.
- This move helps your neck return to its natural curvature. Anyone here have a smart phone? Tech neck straightens out the bones in our neck and puts undue pressure on our joints as we jut our heads forward and down like cavemen. This will help you be less caveman-y and get those joints back to working properly.
5 » Towel Rotations Mobility Exercise
- Keep your towel behind your neck.
- Stay pulling the towel taut with both hands holding each end.
- Sit or stand up tall and position your head and neck straight ahead.
- Lift your R hand up in line with your jaw. Lower your L hand to hover just above your chest. So your R hand pulls forward, while your L hand pulls forward and down at an angle.
- Use your R hand to pull the towel towards the L so you turn your head to look to the side. Keep pulling forward with the R hand and forward and down with the L.
- Bring your head back to straight ahead and repeat.
- Continue turning your head to the L while maintaining the pull on the towel for 30 seconds.
- Again, this helps your vertebrae move correctly and glide smoothly as you turn your head.
» Repeat on the Other Side
One last thing I want to note: it’s not really the best thing for your neck to roll your head around in circles. I do it all the time, because I think it will help, but rolling your head backwards without a towel to guide your vertebrae can actually just put a lot of pressure on your spine and aggravate it further. Thankfully these stretches stretch the muscles all the way around your neck without that extra irritation!
Alright, after all this talk about muscle tension, I’m off to unwind with a hot bath! (I maybe went a little crazy with the push-ups in my workout today?) I hope you’re all having a lovely week so far. My husband is in our old home city of San Diego for the month for work so I’m in Hawaii alone, which has been a little rough. But I also always try to remember to cherish any time I get to just be with myself. Which is another good reason for the bath – it’s nice to spoil yourself! I feel like you are probably overdue to do the same, so remember to carve out some time for yourself this week!
Do you have neck pain? What neck stretches or other tips and treatments have helped you find relief? Please share with me in the Comments!
xo,
Amy
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Full 60 Minute NamaSLAY Vinyasa Yoga Sculpt Class Video
- September 30, 2017
- 0 comments
- by Amy
I’m so excited to share this yoga sculpt workout with you guys!
You know those days when you want to do yoga but you’re also craving a serious workout? My NamaSLAY yoga sculpt class is exactly what you need.
Sometimes a regular yoga class just won’t give you that serious sweat and muscle burn your body craves – it can be hard to predict the intensity when you go take a class at a studio. You’re kind of at the mercy of the instructor. So I created this class for those days when you want to get serious and work your body.
This is a traditional vinyasa yoga class kicked up a notch. The class incorporates classic fitness strength training and cardio bursts into your flow to make sure you get a killer total-body burn. I was SO SORE the day after filming this video, so I have to say – it works.
The best part about this yoga sculpt class is that you don’t need any weights! You’ll be doing total-body toning moves using just your body weight. Prepare to be challenged and pushed to harness your inner strength. This class will push you, but anyone can do it. It’s accessible to all levels of yoga experience as long as you listen to your body and go at your own pace. You’ll end this 60 minute class feeling unstoppable.
No props needed, but blocks are always suggested if needed. Remember to go at your own pace and listen to your body!
This workout is perfect as we enter into the fall season.
First off, it’s very weird to be experiencing a year on Hawaii for the first time… I truly have no sense of time. It’s unnerving. I know everyone always says, “Can you believe it’s already ____?” like this is the first time they’ve noticed the passage of time, but it’s for real out here. It’s literally the exact same weather as June. The amount of light in a day also doesn’t change much throughout the year, so we had shorter summers, with it dark by 7 pm, and that’s just the way it’s stayed. I’m in a time warp, people.
And for the first time in my life, I’m kind of missing cold weather?
But anyway, for the rest of you – when it starts to get a little colder out, and the days get a little slower, it can be hard to find those bursts of energy that come so effortlessly when it’s those sunny summer days. We start to get a little sleepy, a little lazy… you feel kind of blah. So working out is the last thing you want to do.
But it’s actually exactly what you need to do.
High intensity movement like my NamaSLAY yoga sculpt workout can reenergize you and improve your mood and focus.
You’ll seriously feel amazing afterwards, because you’ll tap into your internal strength. And once you see just how much you are actually capable of, you’ll be ready to take over the world.
Let me know what you think of this workout! Write me a note in the Comments below and let me know your favorite part of the class!
xo,
Amy
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10 Yoga Poses You Should Do After Spin Class
- September 22, 2017
- 0 comments
- by Amy
Spin class makes you feel like a rockstar.
I’ve never been able to decide if I love spin or yoga better, to be honest. They’re obviously very different, and I think that’s why I’m drawn to them for opposite reasons – they’re like my fitness Yin and Yang. Spin is high-energy, high-cardio, high effort – and yoga is slow, controlled, strengthening, stretching. In spin you contract. In yoga you expand. But both can be intensely internal and meditative experiences, which is why I love them.
A little yoga after spin class is just ideal.
Because spin is so high-intensity, you can help your body recover more quickly and get better results if you take the time to really loosen up your muscles after you’ve just tightened them. Cycling (whether you go legit road biking or traditional indoor spin or my personal favorite, the SoulCycle-esque choreographed dance-party variety) is a fantastic way to workout. It’s such a killer and highly effective form of cardio.
But cycling does also put your body through its paces. There are a few problems spin presents that we want to be aware of:
- You’re essentially folded in half at the waist. This shortens your hip flexors, particularly your iliopsoas (aka the psoas), which can cause poor posture and back and neck tension. (This is also one of the reasons why it’s not good to sit for long periods of time.)
- Although I’d love for your spine to be neutral while you ride (i.e. straight while maintaining the natural curve you have in your low back), in all likelihood, you’re riding hunched like Quasimodo. This rounding in your back can cause more pain and shoulder/chest tightness.
- You’re cranking your head up to look at the instructor. Or you’re hanging it down toward the floor. Either way, your neck ain’t straight.
- Since spinning regularly your butt is looking so toned you gotta buy new jeans. (Best problem ever)
But don’t worry – do yoga.
If you take the right steps to tend to those issues you can keep on spinning as much as you want. Doing these yoga poses after spin class can dramatically increase your strength and flexibility and improve your hill-climbing game. I know, I know – but none of us have time to stretch. That’s why I made this yoga sequence super short.
» Clearly I exist in a magical world where spin class lets out right onto a Hawaiian beach and you don’t sweat a drop «
Hold each of these 10 poses for 1 minute (or less if needed).
Yes, you’re smart – that’s only 10 minutes. That’s only 0.69% of your entire day. I legit just did some math for you on my iPhone to get that percentage because that’s how important I think this is and how invalid your excuses are. I’m asking for less than 1% of your day to help your body and prevent injury. Plus, you just put in all that time and effort to get the most out of your workout – consider this the final, non-negotiable step. It’s totally fine if you don’t do these stretches immediately after your spin class – I know you’re often not going straight home afterwards. Just stay for your class’s cool-down portion (don’t you fucking dare leave early) and then do these stretches whenever you can. They’re a lovely way to wind down before bed.
Now that I’ve convinced you, let me also remind you that as with any yoga practice, the whole point is to be mindful. You may use your phone only for your timer (but don’t keep holding it in your hand). You might as well make the whole process soothing and indulgent and turn down the lights and fire up some candles. Get real deep with it and pay attention to your body and your mind. Most importantly, remember to breathe deeply and relax as you hold these poses.
Ready? Here’s your post-spin yoga practice:
» Bonus: Start with at least three rounds of Sun Salutations to warm yourself up, especially if it’s been a few hours since you cycled. When you get into plank, try to hold for at least thirty counts.
1 » Low Lunge, aka Anjaneyasana
- From a straight-arm plank position, step your R foot forward between your hands and lower your L knee down. Adjust if you need to make sure your R foot is directly underneath or slightly in front of your R knee and that you don’t have any discomfort in your L knee (put a blanket under it if you need the cushion).
- Make sure your hip bones are in line with each other and square, then press them forward to stretch your L hip flexor (your R knee should stay above your ankle).
- I recommend putting your hands on two blocks, or you may bring them to your hips. Either way, lift up through the top of your head and engage your core to extend through your spine. Think of directing your energy up and squeeze your inner thighs towards each other. This should be fairly difficult, so bring your hands to the ground any time you need.
- If you want more, reach your arms overhead, lift up even more through the top of your head, then tilt from your shoulder blades into a min backbend. Make sure your neck stays long.
2 » Lizard Pose, aka Utthan Pristhasana
- Bring your hands down to the left of your R foot.
- Crawl your R foot slightly over towards the right and angle it out about 45 degrees. Your knee should be in alignment over your middle toes.
- Start to bend your elbows – lower down to your forearms if possible.
- Keep your back extending long by reaching forward through the top of your head. Keep your chin off your chest and keep your chest broad.
- If you want to make this harder, curl your L toes under and straighten out your L leg.
3 + 4 » Repeat Low Lunge + Lizard on the L Side
5 » Wide Angle Seated Forward Bend, aka Upavistha Konasana
- Sit down and move your legs as wide apart as you can.
- Tilt your pelvis forward by reaching your sitting bones back.
- Flex your feet and point your toes and knees up to the sky and try to push outwards through your heels to keep your legs straight.
- Straighten out your back and reach your hands out in front of you on the ground. Crawl your hands forward and fold forward from the waist while keeping your toes and knees pointing straight up. I highly prefer if you focus on keeping your back straight and core engaged in this position instead of rounding into a little ball with your head just dangling down. I mean really. Keep your upper body as active as the lower half and relax your shoulders.
6 » Baby Cobra Pose, aka Ardha Bhujangasana
- Lie down onto your stomach.
- Place your hands directly underneath your shoulders.
- Place your forehead on the ground and make sure your body is straight and you’re pressing down through the tops of your feet. Lengthen out through the top of your head.
- Try to draw your belly button away from the floor.
- Without moving your hands, try to pull them down towards your feet.
- Now keep that muscle engagement in your shoulders and hover your hands off the ground while you try to lift your chest up off the ground into a mini backbend. Keep your neck long, belly button pulling up, and feet pushing down.
- Hold for a few breaths, then lower. Repeat for the full minute or until you are tired.
- Side note: The traditional pose is actually done with your hands on the ground, but hovering your hands will strengthen your back more, so that’s what I always do! You won’t go as deep into the backbend, and that’s okay – our goal here is to re-engage your upper back muscles and we’ll be backbending in a sec.
7 » Bow Pose, aka Dhanurasana
- Now for our full backbend: if you know you have back problems, you might prefer to skip this one. But the key to prevent dumping into your low back is to keep trying to lift your bellybutton away from the floor. It probably will barely move, but you want that core engagement.
- Stay lying down and bend your legs. Reach back and grab onto your ankles.
- Push your tailbone down towards the floor to keep your lower back long. Try to actively relax your glute and back muscles and focus instead on stretching out the front side of your body.
- Extend through the top of your head, pull your navel in, and lift your chest and knees off the ground.
- Push your feet into your hands and your hands into your feet.
- Make sure your knees stay hip-width in distance. (Pro tip: Try squeezing a block between your inner thighs. This will engage them and keep your knees aligned with your hips.)
- Keep the back of your neck long.
- Hold for a few breaths, then lower. Repeat for the full minute or until you are tired.
- End this pose by lying on your stomach, forehead on the ground, arms by your side. Bend your knees and windshield wiper your feet side to side to loosen up again through your low back. If needed, rest in Child’s Pose (focus on the rounding of your spine to counter the backbend.)
8 » Bridge Pose, aka Setu Bandha Sarvangasana
- Lie down on your back.
- Bend your knees and place your feet onto the ground so they’re hip’s distance and parallel.
- Keep your arms long by your sides and your graze straight up to the sky. (Note: it is very important that you not turn your head once you get into Bridge Pose, so keep looking up!)
- Push through your feet to lift your hips up as high as you can.
- Keep your knees in line with your hips. (Pro tip: Bring that block back between your inner thighs. Blocks are the best.)
- Relax your glutes and back while puffing your chest up to the sky.
- Without actually moving your heels, try to pull them towards your head. Hello, hamstrings!
- If you’d like more, shimmy your shoulder blades underneath you and clasp your hands, interlacing your fingers.
9 » Supine Pigeon Pose, aka Supta Kapotasana (Variation)
- Stay lying down. Pull your R knee into your chest. Start with your L leg bent with your foot flat on the floor, as it was in Bridge Pose.
- Hold onto the back of your R thigh.
- Flex your R foot and lift it up away from your R thigh as much as you can, aiming to bring your leg into a 90 degree angle.
- Rotate from your hip to try to bring your R foot towards your L shoulder. Keep your leg in that same 90 degree position with your foot flexed – don’t twist your knee. If it’s easily within reach, grab onto your R ankle with your R hand (keep the L hand on the thigh) to help guide your leg.
- Now pull your R knee slightly across your body towards your L shoulder. You should feel a stretch in your R outer hip.
- Keep your shoulders down and relaxed on the ground and maintain the natural curve of your low back – no rounding!
- If you want more, try to straighten your L leg out onto the ground. Keep that foot flexed as well and point your toes and knee up to the sky.
10 » Repeat Supine Pigeon on the L Side
» Bonus: End with a long, juicy Savasana. Relax – you earned it!
How many of you take spin class or do outdoor cycling? What’s your favorite kind? And – be honest – do you usually stretch afterwards? Let me know in the comments!
xo,
Amy
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How Yoga Toes Help My Arch Pain
- September 20, 2017
- 0 comments
- by Amy
Your feet NEED some Yoga Toes.
But really – can we talk about this for a second? Foot pain is so not just something that happens when you get older.
I love shoes. And I love to wear ones that I know are absolutely not doing my body any favors. But I just ignore my arch pain because a woman’s gotta wear shoes and honestly our options are usually either Pain or Ugly.
I do my best to balance out my adoration of high heels by wearing sneakers whenever possible – which was super easy when I was a fitness instructor full time. But that also came with its own problems, because I was on my feet and active all day. So my feet would still come home at the end of the day pretty sore and beat up.
These days, I work on my computer for most of the day, at a standing desk. I have not one but two orthopedic mats stacked up on the floor for cushion, and my feet are still inflamed by the end of the day.
It’s like everything I do irritates my feet.
I don’t think I’m alone in this, either. Most of us totally ignore/abuse our feet daily. Apparently they’re so far away from our brains that they’re easily forgotten.
Plus, most of us are in shoes from childhood and don’t spend much time barefoot, so we don’t develop a strong connection to our feet. That can lead to a whole host of problems.
The result is a lot of us walking around wincing internally with every step.
The good news is that I’ve found an easy way to give my feet some relief with Yoga Toes.
» My first time working as a foot model «
So, quick disclaimer: this isn’t a magic fix. (There is no magic fix.) And if you have arch pain too, I definitely recommend checking in with a doctor when necessary. The foot-stretching method I use isn’t going to solve every potential arch pain issue, but it works for me.
Also — this is not a sponsored post. I just really LOVE these things and I like to talk about feet I guess? But there are affiliate links in this post in case you want to grab yourself a pair of Yoga Toes (and support the blog in the process).
Because seriously, these guys have helped my feet so much.
I use Yoga Toes most nights and it makes all the difference.
(I mean, I’m not perfect – but if I used them every night it would obviously help even more!)
Essentially, they’re a suped-up version of those foam toe separators they use at the salon when you’re getting a pedicure. In fact, if you want to save some cash, you can totally use them instead as a hack. They’re not as effective, but still super helpful if you’re on a budget!
» I love the vegan + 5-free non-toxic nailpolish brand LVX! «
Anyway, Yoga Toes are designed by YogaPro – wearing them is designed to be like doing yoga for your feet.
Here’s what their website says:
YogaToes® can and do help with specific foot problems, conditions like: bunions (and bunionettes), claw toes, hammer toe, and Plantar Fasciitis. Our toe stretchers work at the root level of all foot ailments. They treat causes, not symptoms.
YogaToes® toe spacers brought a whole new concept to the world: preventative foot health. Foot and toe problems can’t be looked at separately. That is why we invented YogaToes®, to exercise and strengthen the entire foot.
Also, apparently Sia uses Yoga Toes on tour so they’re officially cool.
I experience arch pain because I have minor Plantar Fasciitis, mainly due to collapsed arches because my feet got so weak from rarely having to work outside of shoes.
I also overpronate, which means my feet roll in slightly when I walk. This can be due to both genetics and generally weak foot muscles. But overpronation + high heels = high risk for bunions, which are fun! (They’re not fun.)
Thankfully Yoga Toes can help prevent those bunions from forming.
They stretch your toes out and away from the balls of your feet and down from the top of the foot, as if you were walking barefoot correctly. Wear them 10-20 minutes and you’ll feel so much relief.
Have you ever been instructed in a yoga class to lift up and spread your toes, then set them back down one by one? This is often done in Tadasana, or Mountain Pose. You end up feeling like you’re gripping the floor and your arches are engaged. If your foot engagement, or pada bandha, isn’t currently part of your yoga practice, definitely ask your instructor about – and I’ll do a blog post on it soon. Using Yoga Toes will help train and stretch your feet for precisely that action.
A few other tips to help relieve your arch pain:
1 » Massage Ball
I love running my feet over these spiky massage balls before putting on my yoga toes to massage my tired feet muscles and stimulate blood flow.
Blood tends to pool at your feet since they’re below your heart and so blood has to work harder to come back up. Even more so if you’re on your feet all day like me! So after your massage, put your feet up and throw on your Yoga Toes to stretch your feet out now that they’re nice and warm.
2 » Topricin Cream
When I’m all done using my Yoga Toes, I finish off my foot-pampering session by rubbing Topricin Cream into my arches. Topricin is an all-natural pain relief treatment and really soothes sore or bruised muscles. It contains 11 natural Homeopathic Biomedicines and feels slightly cool going on. It’s light and non-greasy and immediately takes the edge off any remaining inflammation pain in my feet.
3 » Frozen Water Bottle
On bad Plantar Fasciitis days, I will pull out a water bottle I keep in the freezer and roll my feet on it. I’m not going to lie, it’s kind of a special type of torture. But the cold and light massage as you roll your foot back and forth over the bottle really calms down my arch pain.
» Song Vibes «
What do you guys use to help foot and arch pain? Share any tips you have with me in the Comments below!
xo,
Amy
This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!
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10 Stretches For Sacrum / Low Back Pain (Restorative Yoga Sequence)
- September 8, 2017
- 1 Comment
- by Amy
» Leggings: Manduka «
You guys – you know how I wrote about how addicted we all are to our cell phones earlier this week?
Well, I have an overuse injury at the moment. In my right thumb. From using my phone too much. It’s been aching all week.
HOW IRONIC.
But really – it hurts to text. So bye bye phone. Thankfully my husband and I were hosting one of his childhood friends here on Oahu for all of the long Labor Day weekend up until Thursday so I was significantly preoccupied enough to give my phone a break.
Anyway, speaking of my husband… He has way more to complain about in terms of injury than I do.
He was in a bad car accident about a month ago.
It was one of those moments that just sucks. We were at a hard point in our lives and this was just one more thing.
I kind of like to imagine that there are these dark forces of energy that whip through the atmosphere around us humans until they attach to someone. The energy infects the poor victim, causing some form of destruction and pain in their life, and the person has two choices: they can choose to keep the dark energy with them, cultivating resentment and anger because of the pain they’ve experienced; or they can choose to let that shit go, and be thankful for the chance to move forward. (Don’t you just know when that dark energy has targeted you? That little feeling of unease before something bad happens…)
In order to release the pain, you first have to feel it, and that period of time is the worst. There’s no way around it. And then you have to remind yourself that you’re going to be okay, that you will move past this. But man, it can be really hard to accept being the unlucky one.
The bright side was of course that my husband’s accident wasn’t worse. But he did badly injure his back, especially around his sacrum. I realized that while we were powerless to change what had happened, we are still in control of what happens next.
So we’ve become focused on healing his back.
Back injuries are complex. Your entire spine works as a whole unit, so a problem in your neck usually affects your low back, and vice versa. In my husband’s case, his sacrum absorbed most of the shock and was the point of most of his pain.
Hold up – WTF is a Sacrum?
If I had to venture a guess, I would say 80% of the American population has no clue what a sacrum is. (I’m literally just making that number up, but in my mind it’s accurate, so let’s go with it.) Like really; we’re clueless. So if you don’t know what it is, don’t worry. Here’s the low-down:

» image via «
- The sacrum is a triangular-shaped bone at the base of your spine that consists of five vertebra (S1-S5) that are fused together. The sacrum is the back center part of the pelvic/hip bowl.
- You can reach back and feel your sacrum – it’s right above your tailbone and is flat. Think of it as a little plate of armor. When you sit in a C-shaped position, like in many abdominal exercises, you probably naturally rest on your sacrum because it’s thick and can more comfortably take the pressure of your body’s weight.
- Ideally, your sacrum shouldn’t move too much. It’s meant to stabilize your spine because it’s the bridge between your upper and lower body. So, this is why while intentional stretching of the spine is fine, it’s not exactly good for you to twerk in the club or do exaggerated tucks in barre class. I’ll write more about this in the future but your sacrum should ideally be in its neutral resting position as often as possible unless you’re specifically stretching it forward or back.
- The sacrum is the home of the 2nd Chakra, the Sacral Chakra. It relates to our ability to feel creative and sexual, and to accept change. Funny how important that whole “accepting change” thing is, isn’t it?
I developed this sequence of yoga poses to help relax and relieve pain in the sacrum and low back.
In all likelihood, if you have any kind of chronic back or neck pain, you will benefit from releasing the muscles around your sacrum. My husband has found it really helpful, so I hope you do, too!
Hold each of these poses for about 1 minute (longer if desired or shorter if needed). Remember, go slow. Listen to your body. Breathe deeply and try to soften into each asana (“pose”). The goal, as always with yoga, is to move mindfully so you can feel better.
Grab a mat (not necessary if you don’t have one, but this one from Manduka is my favorite) and let’s get started!
10 Minute Restorative Yoga Sequence To Heal Sacrum / Low Back Pain
» Helpful Props: a block and a strap (I use these blocks and this strap)
1 » Corpse Pose, aka Savasana
- Lie down, arms and legs extended. Try to straighten out your body as much as you can.
- Close your eyes, and begin to focus in on your breath – try to make each inhale and exhale equal length. Breathe slowly and deeply.
- Scan your body in your mind’s eye and try to relax any points you feel tension.
- Pay attention to your back and ensure your spine and pelvis are in their neutral position – you should have a slight curve in your low back, there might be some space between it and the floor.
2 » Knees-To-Chest Pose, aka Apanasana (with Circles)
- Moving slowly, hug your knees into your chest.
- Keep your spine long, your shoulders down, and your muscles relaxed.
- Trace small circles in one direction, trying to massage a circle around your sacrum.
- Go the other direction.
3 » Supine Spinal Twist, aka Supta Matsyendrasana
- Stay holding your R knee into your chest and extend your L leg so it’s straight and heavy on the ground.
- Check that your spine is in a neutral position, with that slight curve in your low back. You may need to not draw your R knee in so close.
- Reach your R arm out to the side like a T and use your L hand to guide your R knee up and over towards the L.
- Stop as soon as you feel your R shoulder try to lift up. Keep both shoulders down on the ground. If you’re lifting up, you’ve gone too far.
- You can keep your L hand on your knee or stretch it out to straighten that arm, as well.
- If it feels okay on your neck, turn your head to look to the R.
- If you need extra support, try placing a block underneath your knee.
4 » Repeat #3 on the L Side
5 » Bridge Pose, aka Setu Bandha Sarvangasana
- Bend your knees and place both feet onto the ground so they’re hip’s distance and parallel.
- Keep your arms long by your sides and your graze straight up to the sky. (Note: it is very important that you not turn your head once you get into Bridge Pose, so keep looking up!)
- Push through your feet to lift your hips up as high as you can.
- Keep your knees in line with your hips. (Pro tip: Bring that block back between your inner thighs. Blocks are the best.)
- Relax your glutes and back while puffing your chest up to the sky.
- Without actually moving your heels, try to pull them towards your head. Hello, hamstrings!
- If you’d like more, shimmy your shoulder blades underneath you and clasp your hands, interlacing your fingers.
- For a more restorative option, place a block under your sacrum to rest in Supported Bridge.
6 » Happy Baby Pose, aka Ananda Balasana
- Keeping your spine in a neutral position, slowly draw your knees back into your chest.
- Grab on behind your thighs. Slowly begin to lift your feet up towards the sky to make your legs look like two 90 degree angles.
- Pull your knees slightly outwards and towards your shoulders.
- If you can keep your back neutral, grab hold of the outside of your feet.
- If it feels good you can rock slowly side to side and try to straighten your legs out to the side one at a time.
7 » Supine Pigeon, aka Supta Kapotasana (Variation)
- Pull your R knee into your chest. Put your L leg bent with your foot flat on the floor, as it was in Bridge Pose.
- Hold onto the back of your R thigh.
- Flex your R foot and lift it up away from your R thigh as much as you can, aiming to bring your leg into a 90 degree angle.
- Rotate from your hip to try to bring your R foot towards your L shoulder. Keep your leg in that same 90 degree position with your foot flexed – don’t twist your knee. If it’s easily within reach, grab onto your R ankle with your R hand (keep the L hand on the thigh) to help guide your leg.
- Now pull your R knee slightly across your body towards your L shoulder. You should feel a stretch in your R outer hip.
- Keep your shoulders down and relaxed on the ground and maintain the natural curve of your low back – no rounding!
- If you want more, try to straighten your L leg out onto the ground. Keep that foot flexed as well and point your toes and knee up to the sky.
8 » Reclining Hand-To-Big-Toe Pose, aka Supta Padangusthasana
- If you have a strap or towel or belt or literally anything that is long, that will be helpful here.
- From Pigeon, hug R knee back into your chest. Start with your L foot flat on the floor with your knee bent.
- Place your strap across the ball of your foot and slowly begin to straighten your R leg, aiming your foot directly above your R hip as you extend towards the sky. Keep your R foot flexed. (If you have nothing to lasso your foot with, hold onto the outside edge of your foot, but watch that your R shoulder doesn’t come up off the ground)
- Think of pushing your leg down so it’s rooted into your hip socket while your foot reaches upwards – it’s like you’re trying to grow your leg longer from both ends.
- Keep your shoulders down and your spine (you guessed it) neutral.
- If you want more, try to straighten your L leg out onto the ground. Keep that foot flexed as well and point your toes and knee up to the sky.
9. » Revolved Reclining Hand-To-Big-Toe Pose, aka Parivrtta Supta Padangustasana
- From #8, take both ends of your strap in your L hand. Reach your R arm out to the side like a T.
- Bend your R knee. Keep your R foot flexed. If it’s not already, straighten your L leg out onto the ground. Keep that foot flexed as well and point your toes and knee up to the sky.
- Keeping both shoulders on the ground, guide your R foot across your body and over towards the L like you did in your Supine Spinal Twist.
- Try to straighten out your R leg as much as you can. Keep tension in the strap by pushing your foot into the strap and your strap into your foot.
- If it feels okay on your neck, turn your head to look to the R.
10 » Repeat 7-9 on the L Side
» Bonus: End with more Savasana, for as long as you want
Even though bad things can (and will) happen to us, we get to decide how we react. When you injure yourself, I recommend thinking of it as an opportunity to reconnect with your body. The process of recovery can be hard, but it can also be an opportunity to grow and improve physically and emotionally, if you let it.
» Song Vibes «
Do any of you experience low back pain or pain around your sacrum? Got any good tips for things that help? Share them with me (and my husband) in the comments!
xo,
Amy
This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!
Photos by Matthew Hanley, edits by me
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Yoga
Full 60 Minute Power Vinyasa Yoga Class Video
- September 1, 2017
- 0 comments
- by Amy
Welcome to Infinite Embers!
Oh my gosh, I’m so excited this day has finally arrived. I seriously can’t believe it, guys. Thank you so much for joining me for DAY ONE of my new blog.
So – are you ready to get your wellness on?
I sure am – I’ve been building up to this day for a while. I have spent most of my free time for the last year or so dreaming up this blog, and to celebrate its launch I wanted to throw you all a party. A virtual party, I suppose. On your mat. All by yourself.
…dear god. No one’s going to want to come to this party.
Okay, before I chase you away, let me explain: I feel my absolute fucking best after a good workout. Like, I feel strong and confident and focused and ALIVE.
And after a yoga class, I feel mentally clear and reconnected with my spiritual self. So, when I take a challenging yoga class that really pushes me to be present and work to my limits – I feel unstoppable.
I want to give you the gift of feeling that way, too – because it really is addictive. Helping you feel incredible is the point of this whole blog. If you think I’m absolutely insane, because working out is painful/hard/the worst, that’s okay too. Honestly though, working out never really should be easy. That’s not the point. The point is to prove to your body and mind that you are stronger than you think you are, that the only obstacles are in your mind, and that you can take something that hurts and turn it into an opportunity to emerge more powerful than before.
So I’m throwing a party where we all move and sweat and let go of life’s bullshit, and you’re invited! I created this free full Power Vinyasa yoga class for you to do any time you want to move your body and work your muscles.
» Get ready for 60 minutes of yoga that will challenge your body and clear your mind while helping you feel incredible.
This is an all-levels class (but it will push you), and you only need yourself and maybe a mat. (glass of wine optional)
This is the first of many more videos to come!
And since we’re just getting acquainted, I encourage you to explore a little more by clicking here to read about the Infinite Embers blog and clicking here to learn about me.
If you’re feeling lazy, here’s the fast version: my name is Amy, and I’m a 200 hr Registered Yoga Teacher with the Yoga Alliance and fitness instructor. I teach dance-on-a-bike spin, barre, aerial yoga, and the Megaformer workout. And yoga, obviously. If yoga’s not your thing, don’t worry – I’ll be bringing you a wide assortment of free workout content, from as many fields as possible. (but you really should give yoga a shot) On this blog I’ll be sharing posts about how to find health in both your body and mind. I hope to serve as a resource for you to become empowered to transform your life and find lasting health and happiness.
Life’s short. There’s no good reason not to throw a party for yourself today. So have at it, and enjoy your workout! And again, thank you for joining me. I can’t wait to share with you everything I’ve been working on.
Have a lovely Labor Day weekend, everyone!
xo,
Amy
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