LOWER BACK (+ Core & Hamstrings) // 75 min Yin & Yang Yoga Class

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🎵 Check out my playlists on Spotify if you like to be accompanied by music during your yoga practice: https://open.spotify.com/user/1214995...
(I like to use my ‘Slow Yoga’ playlist for the yang part, and my ‘Yin’ playlist for the yin part. You could also do the ‘Yin’ playlist for the entire practice)

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This is a 75 min yin&yang yoga flow targeting the lower back. We are also working on the core and the back of the legs (hamstrings) as weakness in the core and tightness in the hamstrings are closely related to lower back pain.

The class is a blend of Yin&Yang. I love the blend of these two ways of practising yoga as they really complement each other. During the Yang part we are working on the muscular level, building up strength and working on mobility. In Yin we are working on the deeper connective tissue (fascia, tendons, ligaments), applying gentle pressure over a longer time allows these kinds of tissues to become stronger. Working in a yin way on the lower back means that we are working with long held gentle compression (compressing the vertebrae and discs into one another to increase flow of fluids and nutrients and ultimately make the whole are stronger).

The practice is suitable for all levels of practitioners, variations are given. Stay connected with yourself, your body and your breath and make adjustments when needed.

See you on the mat my beautiful yoga friends.
Janice

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Also check out my other platforms:

Instagram:   / janice_allermann_yoga  
Facebook:   / janiceallermannyoga  
Website: https://www.janice-yoga.de (in German)

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Yoga means to me? 'coming home to yourself'

Self-sensitivity. Developing awareness and thereby a feeling for oneself – for the body, thoughts and emotions – recognising one´s own needs and giving them space.
Change of perspective. Instead of looking outwards, looking inwards – reviewing expectations (one´s own and those of others) – discovering what matters most in life.
Self-love. Accepting oneself – getting in touch with one´s own life-themes – developing a loving attitude towards oneself and others.