Yoga For Your Back – 30 Days of Yoga – Day 4

Hi, everyone welcome to 30 days of Yoga with
Adrienne. I’m Adrienne and it’s day four. Rawr! Feeling frisky! Let’s get started. All right my friends, so let’s take a deep
breath in wherever you are and a long exhale out. And we’re going to start today’s practice,
day four practice, duh, on all fours. So, make sure you take a deep breath in and
out here just to arrive on the mat. So we’re moving kind of quickly into the practice today,
but it doesn’t mean we’re going to speed up our rhythm necessarily. But just start right
away with a little gentle Cat-Cow. Check in with your breath. Take responsibility for
your own happiness here and for me that means connecting to my breath. Inhale. Drop the
belly, press away from the earth and exhale. Curl the tail going under, begin to round
up through the spine and then we draw the navel up as we release the crown of the head
down and I speak into my microphone. Inhale, scooping the belly. Down, heart opens up,
crown of the head lifts. We press away from the earth and exhale. Curl the tail going
under. See if you can stay connected through the abdominals here so we’re not kind of linky
lanky. Ah, I’ve never said that before, linky lanky. We’re not just… I usually say luky
fluky. Anyway, we’re not just kind of mindlessly moving through the spinal flex, but really
seeing if we can slow it down. And so maybe for the next couple passes, go ahead and take
your eyes, your gaze off the video and close your eyelids just so you can get into the
sensation here as we continue to breathe and stretch it out [deep breaths]. Let’s do one more, wherever you are [deep
breath]. Visualizing space between each vertebra, those disks, really creating a little bit
of softness and ease throughout the body. All right, we’ll come back to the tabletop
position. We’re going to take the hips to the right, the head to the left. Notice how
the arms and legs and feet kind of want to come up. Stay connected. Keep a nice awareness
through your foundation, even here. So we create this crescent moon shape with the right
side body. Take a deep breath in, exhale back to center and now hips to the left, head to
the right. Stay connected through the tops of the feet. All 10 fingerprints pressing
into the mat. Deep breathe in and on an exhale we melt it back to center. Cool. Heart-to-earth
pose. We drop the elbows where the hands are. We try to keep the knees in line with the
elbows, so this kind of railroad track image here as we walk the knees back and we melt
the heart. Now, this is where I’m guiding you to, but
listen to your shoulders, if they are tighter you might widen the elbows. If the hips are
pinching, you might widen the knees. So always working to create space, you might find a
gentle rock here. Oh, yeah that feels awesome. And we continue to deepen the breath, find
what feels good. Then we’ll press into the tops of the feet. Take one more breath here,
inhale and exhale. Melt the heart down [exhale breath]. Inhale to come up, press into the
earth, slowly come back to all fours. Day four all fours. All right, this time we’re going to curl the
toes under and we’re going to send the sit-bones to the heels here and nice and easy walk the
palms all the way up to the thighs. We’ll just take a rest here. I just want to check
in with the feet here and you might use this time to check in with the shoulders, the neck
or you might just continue to deepen the breathe. Find that Pranayama. Breathing into the soles
of the feet. And I’ll dive back forward onto all fours. All right, this time widen the
knees as wide as the mat; bring the two big toes together. Walk the palms out just ahead
of the shoulder points, and we’re going to inhale, reach the right fingertips forward
stretch through the right side body and on an exhale weave those right fingertips in
and underneath the bridge of the left arm. We come to rest on the right ear here, and
I press into the left palm. It’s one of my favorites here. Sit bones rock up towards
the sky so you can find this rock in the pelvis that feels really great on the back body and
we breathe here. For a deeper stretch you can press up and out of those left fingerprints,
or you can reach the left palm all the way up towards the front edge of your mat. Breathe
deeply here [deep breath]. Then, if you’re feeling a little frisky and you want to meet
your edge here, have a little fun, you’ll curl the left toes under and maybe, slowly,
keep your left toes on the ground, slide the left leg out. Find that sit-bone to heel connection.
If you feel like, “Ugh, I’m going to fall over.” Connect to your core navel to spine,
Uddiyana Bandha. Nice, Bandha lock here to engage the full body experience. One more
breathe here. Press into that left heel and on an exhale, we release, and unravel and
take it to the other side. All right, same thing here, we inhale. Reach
the left fingertips forward; keep this length in the side body as you weave left fingertips
in and underneath the bridge of the right arm. Pelvis rocks up towards the sky and I
use my right fingertips to find the best stretch to breath into the back body so maybe it’s
here, maybe it’s here, or here. If you’re feeling a little adventurous, press near your
foundation, anchor navel to spine, curl the right toes under and slide that right food
back. Find that sit-bone-to-heel connection. So I’m really pressing out through that right
heel, finding my breath. Awesome. And then unraveling it back to center. Cool. Walk the
palms out, curl the toes under send it up and back. Downward facing dog, peddle it out.
Find a little movement here. Breathe deep. All right, then we’ll wiggle it out and then
find a place of stillness here for three breaths so we might turn the two big toes in slightly,
melt the heart back, keep a soft bend in the knees here and breathe in and out for three
breaths [deep breathing]. Pulling through your checklist, one more breath. Awesome,
my friends. Then we’ll walk the palms nice and slow back up towards the toes. So we’re
coming to the back edge of the mat here. We’re folding forward, Uttanasana. Keep a generous
bend in the knees if you need to or a nice soft buoyancy, so we just don’t want to lock
here. Okay, stretching the lower back body, stretching the backs of the legs, letting
the weight of the head go, we find our breath and we maybe find a gentle sway here just
working out the kinks, maybe walking to the left and walking on to the right. Maybe grabbing
the elbows, of course. So we explore [exhale]. Then, we’ll inhale halfway lift, come to that
flat back position, we’re going to hold here for a couple breaths just working out the
kinks, and going through our checklist. So, pulling the elbows back, making sure we’re
not locking the legs but being soft through the knees. Navel draws up and we see if we
can create one nice long piece from the crown of the head to the tip of the tailbone. So
you kind of have to check in with that inner mirror here and I love that. One more breath
and on an exhale slide it down. Keep the knees softly bent and walk your palms all the way
out to plank. So we’re going to bend the right knee in to
center stretch through the left calf. Take a deep breath in and exhale switch. Inhale
in and switch. Keep it going. Connect to your core, press away from the earth with your
palms. Keep it going, dipping the knees down nice and slow. Finding that sit-bone to heel
connection and creating a little bit of heat in the body. Awesome, now we’ll lower both
knees, hug the elbows into the side body and lower down gently. Inhale. Find your cobra
today. Nice and soft and slow you might move around a little bit here. And then slowly
we’ll release. Come back to all fours; send the sit-bones all the way back for a child’s
pose. Here we’re going to actively breathe into
the lower back. Send breaths and energy to your lower back. In these resting poses, for
me, it’s really not about checking out, zening out, it’s really about zening in; checking
in. So use the power of the breath here to breath into the back body. See if you can
feel the skin of the back stretch with your inhale. Imagine the soles of your feet melting
down a little bit closer towards the heels on that exhale. Stay focused on your breath
[deep breathing]. Then, gently we’ll come back to all fours, curl the toes under and
send it on up. Downward facing dog. Deep breath in here and deep breath out as you anchor
through the heels. Don’t even worry about whether the heels are coming close to the
mat or not. Who cares? It’s about the experience, so really breathe, breathe, breathe. And then
one day, when you’re not paying attention to the pose and you’re just enveloped in your
experience you’re going to be like “Wow, my heels touched the mat!” That’s what happened
to me. I was like “Holy Moly!” And still…steel…whoa…Texas girl. Still sometimes I notice that, it’s
okay, sometimes I’m here. Sometimes I here. One more breathe, and then we’ll walk the
palms back to the toes once again and we find Uttanasana. This time, yogi’s choice, you
can keep the feet hip-width apart or you might heel-toe, heel-toe the feet together. A little
softness in the knees as we relax the weight of the head down and breathe into the back
body. If you’re wanting to go more into the lower back, if you’re like “Oh, yeah, mama.”
Whoa. Then, bend the knees a little more. I’m feeling a little frisky today. Day four
– Frisky! Rawr. One more breath. [Deep inhale and exhale]. Then we’ll inhale, halfway lift.
Long beautiful neck, find it. Inflate with an inhale in and use your exhale to slide
it down, so we follow the breath, breath with the movement, movement with the breath. Walk
your palms back out to plank. Here we go. This time, we’re going to press away from
the earth and instead of dipping the knees down we’re going to lift the heels up. What?
So we inhale in. Exhale, toes touch. Inhale in. Exhale, toes touch. Deep breathe in. Exhale,
release. Inhale. Exhale. Maintain that sit-bone to heel connection that we found earlier.
Inhale. Keep an awareness through the backs of the legs [deep inhales and exhales]. One
more on each side, you got it. And then, we can either stay here and lower down or lower
the knees, hug the elbows into the side body and lower ourself down. Inhale cobra or up
dog. Gentle back bend here keep it nice and soft. Again, you can find a little movement
if it feels right. Then we’ll send it back to child’s pose. Again, using the power of
the breathe to stretch the back body, this time you might reach the fingertips behind
you, even turn the palms face up, letting the shoulders relax. So you can choose a variation
that suits you today and find your breathe [deeply inhales and exhales]. One more breath
here, take the deepest breath you’ve taken all day [inhales and exhales]. Nice, then
we’ll send the fingertips back up. We’ll find our way back to all fours. Day four, all fours.
So cheesy. And then we’ll send it up to downward facing dog. Deep breathe in [inhales]. Long
breathe out [exhales]. Soften through the knees, use the palms, walk them back to the
toes. Uttanasana – forward fold. This time, we’re going to interlace the fingertips behind
the calves and bend the elbows left to right. We might, through, breathe and practice we
might be able to find a little more space in the legs, but you can keep a nice generous
bend, in fact that’s really nice for the lower back. So just be in the moment, listen to
your body. Breathe in, and, on an exhale, we’ll slowly extend the forehead, the crown
the head, towards the front edge of your mat. Gently release. Inhale, extend, straighten
the leg. And release, bending the elbows left to right. Last time, and we release [exhale].
Awesome. Spread the fingertips wide, walk the palms.
Last time, out to plank. So, this time we’re going to do some toe-tapping, but we’re going
to take it to the side. So, we will inhale in and exhale, send the right toes out off
your mat. Inhale to center. Exhale to the left. Maintain that sit-bone to heel connection
so we’re not just “ehhh”, but, we’re creating full body strength, full body experience as
we move back and forth, back and forth. Hips are going to want to come up or sink down.
See if you can maintain one solid piece. It’s hard, but, we tap into that inner mirror and
we use our breathe. If the going gets tough, use your breathe to let go of some energy.
Stir it up. Let’s do two more breaths, you got this [inhales and exhales]. And then we
release. Awesome, everyone. Send it back, child’s pose. Take a rest, really nice work.
Relax your jaw, soften the forehead. Life is good. You can bring your arms up here and
if we’re still working on building strength in the wrist, you might find a little wrist
relief by doing some wrist circles or a little wrist massage. Maybe bringing the palms together
up overhead. Take one more deep breath in here, remember why you got on the mat today.
Smile. And then we’ll release the fingertips, last time, back to all fours. Day four, all
fours. And we’re going to swing our legs to one side and come to a nice flat back position.
Good work, my friends. When you arrive, hug the knees into the chest.
Oh, yeah. Give yourself a nice big hug. You might rock a little gently side-to-side. All
right, sending the fingertips out, left to right. We’ll inhale, scoop the tailbone up,
exhale. Melt the knees to the left. Turn onto your right ear. Maybe use your left palm to
guide the outer edge of your right thigh a little deeper into your twist. So if you’re
hanging here, don’t worry in time we’ll begin to find that space. I used to have back pain
and I have no, none. No back pain now and I feel like it’s from slowly finding the length
and space to come into postures like this recline-twist here. So relax, soften into
the sensations and listen to your breath. Listen to what your body is telling you today
[inhales and exhales]. Then we’ll slowly release it back to center and nice massages and we
come on through and then take it to the other side. Oh, yeah. Right palm comes to the outer
edge of the left leg then we turn onto the left ear here. Close your eyes again and listen
to what your body is telling you today and listen to your breathe [exhales]. Gently,
we’ll release back to center. Hug the knees into the chest one last time. And then slowly
release the soles of the feet to the mat, extending the right leg out long, followed
by the left. Take a deep breath in, reach the arms up and overhead, full body stretch.
[singing] Good morning, good morning, even if you’re practicing this at night! [laughter]
Good morning… I can’t finish it. Here we go, deep breath in and on an exhale we release
the arms. Sorry for that musical interlude. Gently rock the head a little side-to-side.
Smile, life is good. Life IS good. You might connect to a little gratitude here as we settle
in for Shavasana. Awesome work, my friends. Take ‘er easy. Namaste.

Jerry Heath


  1. Why am I not able to do any of this? What am I doing wrong? I end up way off of my mat, or I dont have the right posture even though I'm doing what is said.

  2. Done with day 4. Wow it went by so quickly. I did the practice here in Buenos Aires at 6:33 pm and it was pouring outside my window. A little bit of romanticism during my yoga clas. Well thats my sun-neptune romantic aspect of my natal chart. Thanks again Adrienne :).

  3. This is the second day now that I've managed to fully complete a lesson. Day 1 & 2 I had to split up over multiple days so I can tell I'm already getting stronger. This is wonderful and so motivating!

  4. whooo day 4. I enjyed today''s session, i really liked the lower back stretches and it released some tension that i have. Really enjoyed it today 🙂

  5. These videos are so awesome!!! I missed two days and still had the desire to come back. You bring a silliness into yoga that I didn’t know I could have!!! I just feel like myself, like I can have flaws. Thank u SO much

  6. Ok, so this is day 4 of the 30 day challenge and let me tell you, I think yoga has been a game changer in regards to my health. In all my 21 years of life, I have never been able to do a squat. I always struggled getting my balance and I couldn't do one without being on my tip-toes (again, not a squat). I don't know if yoga has made my muscles stronger, or made me more in tune with my body (or both!), but today I went to pick something up from the floor and I subconsciously did a proper squat and I was blown away. It may sound ridiculous but to me that was enough to know that yoga is the right choice for my body and I am sad I didn't try it sooner.

  7. It’s Day 4 and this stuff is really working me hard! My core and arms really felt this one.

  8. Adriene knows my life 😩🙌🏽🙌🏽 she said “even if you’re doing this at night GOOD MORNING” 👏🏽👏🏽 hey Day 4 is still Day 4 anytime, no breaks #consistency

  9. Thanks Adriene you are such a blessing I am a backpacker currently in Tokyo and I can now do Yoga anywhere in the world 🌍 thanks to you. I find myself craving more when it’s over as opposed to chasing time when I first started yoga 🧘🏿‍♂️ 💜

  10. Gotta say—- 1. I'm still here and doing better with chilling out.
    And 2. Some of these poses literally relax & soothe my muscles the way a massage does. Feels just like it!!
    Thank you!!

  11. Good morning, good morning gee outs great to wake up late, good morning, good morning to you ha!! My mom used to wake us up singing thay song!!! The lower back pain is exactly why I started doing yoga and this was the first video I did a couple weeks ago and have fell in love with it on every video! Love the energy and morning vibes you send out really gets me going in the morning!! The next few days I'll be at the lake in the northern forest super pumped to do some yoga and meditation in the forest as that is where I feel the most connected and at ease! Should be amazing cant wait namaste

  12. It's actually ridiculous how this video can seriously reduce your back pain from one session. I've tried chiropractors and improving my everyday posture for my upper back pain and then Adriene almost fixes it in 20 minutes! Need to make this video a regular habit.

  13. Hi Adriene! I skipped my yoga routine for two days because I've found out that the cold I got one week ago is actually sinusitis and my forehead and jaws hurt so much that I sometimes cry. But I've realized that I can't stop taking care of myself, especially when I don't feel good. So, I've just finished this lesson and I'm feeling a little bit better, I can do the dog pose now and I can control my breaths more easily! My forehead still hurts, but I'm feeling better and more relaxed, thank you for helping me!

  14. It's amazing to see your old videos and how far you've come! You're are so amazing!

  15. Yes! I will like and comment on every Yoga Day video! Thank you 🙂

  16. thank you so much for the time and energy you put into these videos, i genuinely enjoy these yoga sessions each time and they make me feel so good both physically and mentally 🙂 as a beginner, is it normal that my palms still hurt when doing plank poses and such? is there anything i should be doing, or something im not doing right that's causing that? thank you 🙂

  17. You were so funny today.😂 I am really enjoying your channel. Thank you

  18. My arms and wrists are so weak. Hopefully, they wil get stronger when i'm on the 30th day. 🙂 thank you! Can't believe I'm on the 4th day! 🙂

  19. Not gonna lie, it's 9 o'clock at night and I wasn't going to do day 4. I just got home from work at 7:30, ate dinner and really was not feeling it! But, contrary to what I would normally do, I stuck to it and did todays session and I couldn't feel better. It's still hard and I cant do the poses as well as I would like but I can feel myself being able to reach a deeper stretch with each day. Thank you for this, Adriene 🙂 years later and you're still helping people with this series!

  20. Thank you for this playful, relaxing, and empowering series. Thank you for being gentle with those of us that feel we can’t do it. I’ve given myself permission to try each difficult pose (down dog & plank especially) for just 3 breaths.

  21. Woohoo I just finished day 3 of this amazing 30 day yoga challenge and I must say that I feel absolutely wonderful and I'm so so so extremely grateful to have Adriene instructing me. Every video that I have watched has legit been put together perfectly. The way that Adriene teaches is legit perfect. It allows me to completely understand each and every pose and at the end of each video I'm literally ALWAYS wanting more and that's such a refreshing feeling and awesome experience. Thanks again Adriene, you rock and you're the best. Don't let anyone ever tell you different. Namaste y'all!!!! If you're reading this I hope that you have a wonderful day!!!

  22. Can you use a 30 day yoga video by itself? Or do you have to commit to the 30 day practice for it to work?

  23. Day four completed. I did a lot of physical excecise yesterday so my body is very sore. I wanted to take a break but I decided to go ahead and get it done and I feel so much better for it. On to the next.

  24. Day 4 all 4's LOL. I'm absolutely obsessed with yoga Adriene and that pretty much sums up my experience so far. Thank you so much. NAMASTE

  25. Honesty here I did miss 2 days but I came back and can seriously feel a difference in my body already. Got to work on the breathing thing but sure it will come in time. Thank you so much for this series

  26. I have done day 4. Thank you for always remaining me to smile 😀

  27. Doing this is giving me the motivation to exercise like I was planning a workout routine today and doing Yoga is giving me the dedication to actually do it and I am looking forward to exercise to I am also looking forward to completing this 30 day yoga challenge and then do her next 30 day challenge

  28. Day 4 DONE! This is my first time actually committing to something and it honestly feels so good! My body used to hurt and had a lot of knots on day 1, And I honestly can feel a difference on day 4 ❤️ I’m really looking forward to finishing till day 30 and more 💜💜

  29. I can almost put my heels on the mat! It's amazing how quick I'm gaining flexibility. Back pain is something I deal with a lot so I might come back to this video at some point. Thank you!

  30. Great for back stretches, gentle for most of it, easy to skip and wait where you feel it might be too much. The great thing about Adriene is that she doesn’t push too hard and always seems to give you easier options. Highly recommended if you feel like you need to rediscover your back muscles without hurting yourself.

  31. I'm actually proud of myself, I do this at night but I see myself always looking forward to it, I've been struggling a lot with anxiety lately and I'm glad I found this, I feel so connected to myself idk how to explain this but I love it 💖

  32. You can't overestimate the benefit of your breath in these stretches. I have a tight upper back and I've found a real difference between consciously taking deep breaths in the stretches and not, the feeling at the end is completely different.

  33. My 2nd YWA video of the day. This practice is fun and playful.

  34. Adrienne do you have any zip up hooded jackets in your merchandise? Also do you have a video out that shows the popular poses in Yoga & how do them? I would like to include those poses in my routine that I already do with you.

  35. My favorite part about this series has become reading the comments at the end of the video. I never directly interact with any of them but I still feel their support and that we're all on the same journey with our amazing guide Adrienne!

  36. Done! Yes I'm doing this at 10pm it sets my mind right to sleep at 11pm

  37. Excited for day 5 tomorrow! I can feel I'm much more flexible than before. Thank you, Adriene!

  38. It's Day 4 now and I can feel my body is getting flexible. I used to have difficulty in doing downward dog, my wrists hurt and my heels couldn't touch the floor. But now the wrists have become stronger and my heels almost touch the floor without bending the knees. Imagine what will happen after 30 days. I'm loving yoga and this series!

  39. Amazing how you seem to know what my body needs.. ur a rockstar 🤩

  40. You're amazing, this is just perfect after my daily workout. I can't believe I'm still doing it, and actually looking forward to day 5. Thanks Adriene <3

  41. did this session at 5pm instead of 5 am…what a difference in stretching 💪💪💪🙏. …

  42. "Good Morning, Good morning 💃🎶🎶🎶" my back feels amazing. My morale is raised after 2 days of back pain this is going to be a permanent go to when my poor back ain't feeling good.
    Adriene I am forever Indebted to you

  43. All fours 4 day! Cracking me up on this one. Especially when you belted out some 🎵 Good morning! Lol Can't wait to hit that 5 day!

  44. Woke up this morning with a really stiff back. Did this practice first thing this morning and the pains been gone! Thanks for teaching these techniques i’ve Been following your videos for the last couple weeks and I can already tell a difference in my strength!

  45. If you’re reading this congratulations you’re on day 4 don’t give up you can do this🙏

  46. Thank you Adriene for this practise. It was magically just what I needed today, having suffered from an annoying headache all day. Not the best day physically, but enjoying the process anyway and embracing what the day brings.

  47. I have severe ocd and severe depression. This actually keeps my mind from struggling. Plus my back is burning. I have been doing this 30 days challenges so far so good. Thank you for the videos!

  48. I just want to tell you how much I enjoy your videos. As one who struggles with severe depression, as I complete this practice I literally feel the well of my emotional turmoil being released. Thank you so much, this is the first time ever I am actually enjoying myself rather than it feeling like a chore

  49. Doing the last 2 on a towel at a hotel on gym hardwood lol. I’m a mess haha.

  50. When I was giving birth to my daughter a little over a year ago I think I got a little hairline crack in my coccyx and then I also have pain from my epidural so this video was INVIGORATING 1

  51. thank you for doing this to us. I am so happy to do it 4 days ,I feel great just these few days I can not wait to do all the 30 days thank you again

  52. Its day 4 for me today …

    I just want to thank you for what you bring in to the universe 🌻

  53. Day 4 completed! I actually did day 1 today as well as my mom asked to join me for yoga (she has never done it before) so i wanted to start it easy with her.

  54. I fell off after the second day because I’ve been so busy and forgot, but ima force myself to do it consecutively😤

  55. So funny to see your evolution from 2015. You are doing a really good job! Thanks a lot!!

  56. I finished Day 3 and you have helped me realize how amazing yoga is for my life. The way you speak, the reminder to smile, the way you reassure we're in control and all movements are flexible and on our own time. You have helped me stick with yoga and it's changing my life for the better. Thank you so much

  57. I think it's the first time I enjoy and look forward to a 30 day challenge. and I am more aware, I think. breathing is getting easier

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