Back toYoga is a great way to relive back pain caused by ankylosing spondylitis.
Transcript
If you suffer from ankylosing spondylitis, you may wake up feeling stiff in your back.
Yoga is a great way to relax the muscles and relieve back pain. I'm yoga instructor Dana Taft.
Here is a simple morning flow for some back relief. [MUSIC PLAYING]
Inhale your arms up high. Grab one wrist and lift it up away from your foot. Reach over your body for a nice, long side stretch.
So good. Take one more breath here. Exhale completely, then inhale, lift back up.
Switch sides. Pull your wrists up, away from the ground, and reach over your body for a side stretch.
Ground down through your foot as you extend your arm long. Inhale to come back up.
Exhale. Bring your hands to your waist. Squeeze your elbows tight. We're gonna move the spine forward and back.
Press your hips forward as you inhale. Look up. Exhale. Look back. Take a long breath here.
Let all the air out. Inhale. Lift your forehead. Exhale. Press your hips back and fold.
Nice, release your hands. Rise back up high. Bring your hands to your waist.
Let's do that again. Elbows tight, inhale. Look up as you press your hips forward.
Exhale. Look back. Take a nice, long breath here. Let all the air go.
Inhale. Lift your forehead. Exhale. Press your hips back and fold. Release your arms.
Nice. Lift up and bring your hands together at your heart. Pause. Drawing in each knee to help move from the hips,
let's start with one side. Grab your knee and stand tall. If you need some assistance, you can hold on to a chair or a countertop.
Stand really tall as you press that knee away from your hip. Good. Now take two breaths here.
And on your exhale, turn and look towards your hand. One more breath-- inhale.
Come back to center. And switch the grip. Cross your hand over your knee. Stand really tall.
Extend your arm back. Take a nice breath here. On your exhale, turn and look over that leg.
Nice, one more breath. Exhale. Inhale. Come back to center.
Good job. Switch sides. Pull your knee in towards your body and stand up tall. Again, if you need support, grab on a chair or a countertop.
Stand really tall and extend that knee away from your hips. Take a nice, long breath.
On your exhale, turn and look towards your hand. Another breath here, let all the air go.
Come back to center. Nice, switch the grip. Extend that arm back.
Stand tall. And on your exhale, look past your leg. Big breath.
One more. Nice, come back to center. Great job.
Try this simple morning flow daily to ease back pain. Thanks so much for watching.
