Yoga for Lower Back Pain and Hips - 10-Minute Beginner Stretches for the Low Back
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- Опубликовано: 22 авг 2024
- This Yoga for Lower Back Pain and Hips sequence includes top stretches for beginners. This sequence of low back exercises and stretches can be practiced every day.
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KEYWORDS: Use this 10minutesofyoga video to discover the best stretches for lower back pain and hips, best stretches for low back pain and hips, and for a great lower back pain follow along. Whether you're looking for a supine lower back stretch or seated lower back stretch, these exercises will target your lower spine pain with this lower back yoga for beginners sequence. Yoga for back pain relief 10 minutes and yoga for lower back pain 10 minutes are also relevant keywords.
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I'd love to know how you feel after trying this 10-minute stretching routine for low back pain - what did you think? It would also pair nicely with my series of 10-minute sequences for hip pain: ruclips.net/p/PL9wzuXltV203-E-HSaHyfY82-GbIjMsTZ
Hi Joelle, This felt really nice, thanks. I'd love to try a slow version that gives more time to get into good ab engagement as I have diastasis recti and lazy glutes, which makes it really hard to do the bridges with control.
Hi Joelle! I did your yoga today and stretches. I think I overstretched using one of my other yoga videos, so I need to learn about limiting my stretches for sure! And I also need to strengthen the other areas like you said, but for now ... Can you do some gentle stretches after I strained my EXTERNAL &INTERNAL ABDOMINAL OBLIQUE muscles? I should hold off on the side stretches for now, and concentrate on stretchening my other core Muscles. THANK YOU VERY MUCH! And thank you for your great info! Bless you 😊❤️
Never thought i would enjoy this so much. Yoga was too “slow” for me until i had great injury (hormone overdose) and now it is saving my life. Thank you, good relief from cramping muscles
@@terryrossworn6194 Wonderful job!!
Hey Joelle! I really appreciate these videos you put together. Especially hip/low back, they have been helping release tension ,trauma and emotions. Much Love, Steve
Voice is very calming. I would love an audio book of you reading different food recipes to fall asleep to on an evening.
Oh that's such a nice compliment, thank you! Maybe one day :-)
another good sequence from you . Only trouble I had was the sound track was really muted. don't know why...but we did it anyways. thanks for providing...feeling good.
Thanks for doing it with me Linda! This is one of my oldest videos, so it was unfortunately before I had an actual microphone, sorry about that! Hopefully the more recent one are easier to hear 😉
I am so thankful to have found your channel. I have been suffering through intense SI pain and your videos are an answers prayer. Thank you from the depths of my heart ❤️
These could be my words too❤️
Oh thank you so much Shannon, this truly warmed my heart ❤️
Thank you for your kindness and support, it really makes a difference to me to read such nice comments ❤️
This is my first time trying yoga for my chronic back and hip pain and I feel significantly better. At this point I am pretty stiff but am hopeful that this will improve over time. Thank you sharing this. It is greatly appreciated!
That's wonderful Jennifer, and well done to you! Good for you for trying something different. If it's helpful to you, I have whole lists of videos of yoga for hip pain (ruclips.net/p/PL9wzuXltV203-E-HSaHyfY82-GbIjMsTZ) and back pain (ruclips.net/p/PL9wzuXltV200xJUJYkXvKgUzzNIX519nG). All the best! 🍀
I"m fairly active doing Pilates, Yamuna Body Rolling, Trapeze for people my age (it's call B52's- also bc the B52 band is from Athens, GA where I live), and aerial yoga. About 2 weeks ago I hurt my lower back in my trapeze class 😩. I've been rolling my body which helped a lot but I needed some gentle stretching. After pocking the internet for gentle low back stretching, I found you ! This has been helpful physically and mentally. My chiropractor told me my muscles were over stretched ( I cannot remember which ones) so I'm going very easy on myself. Thank you for you guidance and your soothing voice and teaching.
I'm really glad this helped, and great that you're getting advice from a chiropractor, too! Well done, hope you continue to feel better ✨
Blessed be Beautiful soul. Love light and healing energy flowing to you now.❤ Thank you.
Thank you so much Kelly! Have a wonderful week!
Thankyou Joelle for this yoga series as my body has got really tight and weak since i retired. It has given me a purpose to start a routine to free my body especially my hips.
That's so good to hear Tony! Well done taking good care of yourself :)
I will be trying this later. I'm waiting on a physio appointment for hip, lower back pain and some groin pain. No idea what I've done but I've a good job doing whatever I've managed to do 😁. I have been practicing your bursitis video I find it helpful. Thanks for sharing.
Super, great job! Glad you find the bursitis videos helpful. :) If you want a bit more for the lower back, you're also welcome to join the 3-day low back pain challenge: tinyurl.com/k65c8r5b
@@YogawithJoelle thank you I may try that 💕
This routine makes such a difference in my day.Thank you
You're so welcome! I've also got a slightly slower 15-minute version of it in case you'd ever like a bit of variety: ruclips.net/video/rFf4MPMFGOA/видео.html 😉
Completed day 1. Looking forward to day 2. I enjoyed the and I have it saved and will come back to it each day. Thanks so much. You classes are envalueable.
That's so good to hear, great job :)
Can you do a yoga block routine? Love all your sequences!
Great varied practice, liked the pace but found it difficult with my neck pain. Do you have a ten min one on neck pain ? I would like to request one for neck pain . Thanks for this video, overall it helped .
I sure do, here you go: ruclips.net/video/XVSIztlmQqE/видео.html And just a little tip for future reference: if you go to the main page of my channel, you can use the little magnifying glass to search for a keyword like "neck" to help find what you need more quickly 😉
Thank you so much for this video, it deals with stretching and strengthening those key area that can contribute to lower back pain. Your voice is so comforting too which helps with the anxiety that comes with constant back pain. I’ll be coming back to this most days ❤
I'm so glad you enjoyed it Kellie! I've also got a slightly slower version of the same practice if you'd ever like to mix it up, it's about 15 minutes long: ruclips.net/video/rFf4MPMFGOA/видео.html 😉
Thank you very much Joelle, this is a great routine, I have done it 2 days and I plan to continue doing it, it feels really good. I have continued doing the 10-minute video for hip bursitis and look forward to the 20-minute routine next week! You are the best!
Great job!!! Thank you for the lovely message, and I'm so happy to hear the routines are helping you! 😀
I watch this video regularly and always think: "who would name their child 'empiro policio'?" Haha. Have a nice day.
Thanks for this short but effective video. Nice, gentle and calm voice
Glad you enjoyed it!
I am absolutely new to yoga. I’m a long distance runner and never really “got” yoga. But after experiencing some lower back and hip pain, I decided to finally take the advice of my friends and found your channel. It’s been about two weeks now, and I’m in love with your videos and I have truly found a new energy to my routines! Thank you so much. ❤️
Awww, thank you for such a lovely message! It's wonderful to have you with us, and I'm so glad you enjoy practicing together. See you on the mat soon! 🙌✨
Immediate releif from chronic low back pain. Blessings to tou Joelle!
Oh I'm so glad it helped you Liz!!
Excellent
yoga practice for the back and core, Thank you, Joelle😀
Thank YOU!! 😃
I come back to this short video just about every day. I love that it not only stretches but also strengthens. Plus the fact that it’s only 10 minutes makes it so much better! I could use one for my beck and arms as well. Thank you Joelle! 🙏
So glad you enjoyed it, thanks for the message! You might like to have a look at this playlist, where my 10-minute practices are organized from head to toe: tinyurl.com/2p8fmm99 I've got quite a few for the back, depending on which area you're looking for (upper, lower, etc.), and I also have some for arms, biceps & triceps. Hope you find some you like!
Day 1 relieve! 😊❤️🙏
Yay! Welcome to the challenge Maria! 😊
I have piriformis syndrome for almost 2 years and a half so I been suffering a lot and I hope this stretching and exercise will help me.
I hope so too! I also have a video for piriformis syndrome if you'd like: ruclips.net/video/w0QBEy3tghM/видео.html
Thank you Joelle.
Lower back is where I get an ache in bed if I lie on my stomach or back. I’ll try to add this routine onto my morning yoga.
So glad I found your videos.
Amanda (using hubby’s account again) 🦋🙏💜
So glad you found it too Amanda! 🙂 See you soon on the mat
Best yoga routine for back pain that I have found so far
That is so nice to hear, thank you Mary!
Thank you! That felt amazing. I'm ready for day 2 tomorrow
Terrific! Great job Gracie 😊
Thank you first time I did ur video. Loved it
Wonderful Marilyn! I'm so glad you enjoyed 🌞
Thank you so much
Haven’t done this routine in awhile as I was recovering from back surgery and I forgot home I enjoy this. Thanks Joelle!
I love it when someone "rediscovers" an old favorite, thanks for the message Jennifer :)
Thanks Joelle for this lovely practice for the low back. I injured my back almost 4 weeks ago and it is just not getting any better. This sequence of yours has really helped to stretch as well as strengthen some of the muscles in my low back. I will keep on doing your videos!
I'm so glad it's helping Lana! In case you ever want to slow things down a tiny bit, I also have a newer version of this one that's 15 minutes instead of 10, so we're holding the stretches slightly longer and taking our time on the transitions. It's this one here: ruclips.net/video/rFf4MPMFGOA/видео.html Hope the videos continue to help you :)
@@YogawithJoelle thank you so much!
I have fallen twice this week and my back is not happy. It already feels less stiff with just one round of this practice. I look forward to more relief over the next few days. Thank you, Joelle for your practices. I always suggest the If some one is feeling pain. I have shared your hip and knee practices. Now, I am collecting your back pain ones.
Great job! And thanks for sharing all this encouragement which can be very helpful for others 😊
These two videos which I do morning and evening are allowing me to play a little golf and get a good walk in during the day. Still a small concern of left SI joint but so much better. Namasta Joelle
I'm so happy they're helping you stay active - well done Maureen !!! 🌟
I very much appreciate all of your videos and find that when I actually make time for yoga, I sleep better and my achy body is much less so. Wondering if you would consider creating a short routine that can be done on an airplane, train, or other situation when one is traveling and in need of stretching.
Hi Marilyn, I totally agree that yoga can make a huge difference in how we feel and how we sleep! I have a quick 5 min office practice that could also be a great one to try on an airplane or anywhere seated, I hope you'll like it: ruclips.net/video/o7Ob4TDI2WE/видео.html
Hi Joelle! Your videos help me immensely! I'm wondering if you could do one for gluteal tendinopathy syndrome? I was doing the hip exercises but have learned that they are not right for that injury. As a result I have a lot of pain. I do your one or videos almost daily!!!
Hi Gina, so happy you enjoy practicing together! Have you tried the Lazy Glutes one yet? It's this one here: ruclips.net/video/kZS3N82vG7c/видео.html That's probably what I'd recommend for gluteal tendinopathy, let me know how you get on with it!
@@YogawithJoelle Thanks so much. I will definitely try it... which means I'm going to start doing it daily. lol. I have had troncanteric bursitis, shoulder impingement and bursitis and a really stiff lower back from various sport injuries and your videos have been a daily part of my routine
Thank you Joelle, this is exactly what I needed today for my body and mind. I see this being a video I come back to until i remember the sequence and then can do it on my own. I love your videos. They are so easy to follow along with. I think my favorite stretch today was the supine twist. I recommend you to every person I have a yoga or body health conversation with. Again, thank you very much.
This means so much to me, thank you for helping spread the word Amber!! ✨
Thanks Joelle this is so restorative truly makes a diff in a short session, also luv the background music!
That is so kind, thank you!
I have a chronic pain problem in my neck, upper back, lower back and hip. I have been trying your upper body stretches. It works great for me I start to feel better than before.
I have a request if you have or make a video for Serratus anterior. You are a blessing in my life. Thanks 🙏
Thanks for practicing with me! You might like to try the chest and/or rhomboid practices on my channel to see if they can help you. In case you're not sure how to search for those, this short video will show you how! ruclips.net/video/HTtTmCHcVpg/видео.html I hope that's helpful
Oh I cannot thank you enough🥰
Lower back pain is my problem area and this 10minute class really helped me tonight✨
So glad it helped Kelly!
No pain during this program, will add this to morning routine. Thanks
Wonderful! See you soon Maureen 😊
Day 1 for me. I will try 10 minutes a day. I walk a lot. Walking isn't helping abs or glutes. Thank you for this series.
You're very welcome Sara! Great job on day 1 😊
THANK YOUUUU JOELLEEEEE! you are awesome! greetings from Costa Rica - Pura Vida!
Thank you so much Valeria 🙏
Thank you Joelle, you're the best yoga teacher in this world 🌎🙏😊🌞
That's so kind of you, thank you Nitin! 😊 Look forward to practicing together again soon
@@YogawithJoelle with a little stiffness in my lower back this winter, I just revisited this video Joelle :).. feeling relieved 😌 Happy New Year to you..
@@nitinjaiswal7224 So glad you enjoyed it again, and happy new year to you too!! 😊
I appreciate your 10 minute videos
Thank you Susan! :)
Thank you Joelle. I have been doing these exercises for a few weeks along with the bursitis, hips and lower back and the foot pain one. I am happy to say that I am feeling much better. I really appreciate your help.
Thank you, Joelle~!!! The back was not initially in any pain, but that session really gave it a "sense of rebirth~!" And, the simple postures helped the mind focus on the important moments. Ein großes Dankeschön~!!! :-)))))
You're doing wonderfully Patrick, love how you're working your way through practices both old and new! Ich gratuliere dich !
My SI is healing and I’ve been in the garden for a couple of hours. I join you twice a day for the SI and low back pain videos, 20 minutes is perfect for me.
These are really helping me. namasta Joelle
That is wonderful, amazing consistency Maureen! Gold star to you 🌟
Day 1 Relieve. Wonderfull - thank you 😊🙏🏻
You're so welcome Johnni! I'll see you in the next one 😊
@@YogawithJoelle sure , looking forward to it 😊
Thank you. ! I even got my husband to do this with me. We love your calming voice 😉
Oh thank you Maryellen! And well done for convincing your husband - well done to the BOTH of you! 😉 I have a playlist of back pain videos as well, in case you'd ever like to mix things up: tinyurl.com/10kzajdg 👏
Thank you Joelle! Just 10 minutes really does make a difference. Would love a video to relieve IT Band pain. Thank you!!🧘♀️
Great job Maryann, so glad you liked it! I have several videos for that area, if you search "yoga with joelle it band" on RUclips they should all come up. Here's one to get you started : ruclips.net/video/WbDS4XE5SKs/видео.html Hope it helps!
Thank you so much for this video, Joelle! I love the combination of stretching and strengthening (for lower back, abs, glutes, etc.). I find myself pausing your videos to do a few more reps of something or to hold a stretch a bit longer (which is totally fine :) but, I thought I'd ask to see whether you have any videos focused on the lower back that are a bit longer.. like, 20 mins?
I'm so glad you enjoy practicing together Susan! And yes I do! If you check on the Playlists tab of my channel, there's one called Back/Spine that's got them all in one place so you can see what suits your needs. Hope that helps, see you there!
Thanks Joelle❤
The SI joint video and low back video go hand in hand so well. Namesta
Thank you Maureen! Such a good idea to combine them 😊
Thankyou Joelle ❤
Love your videos! Thank you!
You are so welcome Julie! Thanks for practicing with me
This is such a great routine. This and the SI joint video were tremendous in improving back stiffness that had been going on for years. Thank you so much, Joelle! :)
Yay! This is so good to hear, great job 🌞
Thank you Joelle. I’m suffering with lower back pain at the moment. I enjoyed the 1st video although I was very stiff doing some of the poses, especially the seated ones. Can’t wait for the second one.
Wonderful job Angela! Looking forward to meeting for Day 2 :)
Found your channel through the sciatica practice and just completed this low back practice this morning. Thank you for the great videos! I'm feeling a lot of relief right now.
Wonderful! I'm so glad they are helping - welcome to the channel! 😊
Thank you Joelle! Your yoga exercise and side explanation of pain sources is great combination., inspiration for me to pursue on doing stretches.
I'm so glad to hear it, thank you!!
I love this background music. 💜
Thank you Diana, glad you enjoyed it! 😊
Thank you very much Joelle, this is a great routine, I have done it and waiting for day 2 RELEASE and I plan to continue doing it
That's wonderful!!
Hey Joelle! I really appreciate the videos you put up. Especially the low back/ hip ones, they have helped release tension, trauma and stuck emotions. Much Love, Steve
The best yoga for painful Lowe back ever!!!
I'm so glad you think so, thank you!! Well done!
ThankYou again Dear Joelle❤
Thank you for joining me 🙏
My SI joint acts up every year or and I have aggravated it recently.I do physio which includes acupuncture which helps but the SI yoga and back sessions are very good and helps me along. I also did the low back video. Namista Joelle
Wonderful, thank you Maureen - well done!
Just coming back to yoga again after dealing with lower back pain for some time. This was an ideal class to ease back in. Thank you! ❤
I'm so glad you found what you needed - welcome back!
Loved this
Thank you Michele!
Day 1 Relieve!
Great job Erika😊
Day 1 Relieve!
Yes!! See you on Day 2 🙌
Hello Joelle, I've been doing this Yoga for more than a month now and I feel so relieved in my lower back. Thank you for this video. I also wanted to ask have you made any video on Yoga to lose weight?
Well done and I'm so glad to hear that it's been helping! Great job being so consistent. I don't really make videos for losing weight as I find those titles to be a bit misleading - essentially losing weight means we need to "spend" more calories than we "take in," so it's more about what we eat and potentially complimenting diet with some cardio than it is about just doing a bunch of yoga. Generally speaking the most relevant videos I've got will be in the dynamic playlist, but to be clear, they're more designed to get the heart rate up and the body moving than they are specifically to lose weight: tinyurl.com/mry347d8 I hope that helps!
Thank you Joelle, a lovely calm practice. I had an awful night of back pain, feeling grumpy and sore. Now I feel ready to get going with my day 🙏🏻🧘🏼♀️💜 (please do more 10-15 flows).
You're so welcome Gaynor! I'm glad it helped - more 10-15 flows to come! 😉
Your gentle stretches are helping me very much! The back, hips, glutes, are feeling so much looser! I’m so happy I found you. Keep up the excellent videos! Thank you!
Oh, I'm so glad! Well done Patricia!! 😀
Thank you so much for this video! Excellent for my low back pain. Feeling pain relief.
Ahhhhhhhh, I’m ready for my day. Namasta Joelle
Amazing start to the day, well done Maureen!! 😃
Love this so much-thank you for day one of this lower back series-huge gratitude…I know I will sleep better tonight❤
Wonderful, I am so glad it could help!
just tried this one out. my back has been in a lot of pain again. i was a bit confused because i didn't really feel anything actively "working" for my back but after completing this sequence, my back feels a lot better. i do believe i have some weak areas around my lower back and in addition i'm a student and also work at a desk for long periods of time. thanks for helping my own awareness and for this video! i will follow your advice and would like to do this video every day if i can :)
Glad it helped you feel better!!
Your sessions are helping me so much. Thank You!
I'm so glad! Thank you for the nice comment Peggy :)
That was fantastic. My back feels great.
That's so nice to hear, well done!
Hi Joelle, thank you once again.
After driving a crazy distance back from a holiday yesterday, and sooooo stiff today, low back, outer aspect of right leg just above the knee etc. I was wondering if you have a travel day workout . A *go to* after a long trip, be it overland, plane or whatever. Thank you lovely lady 😊
Hi Caroline, it's not titled as such but how about this post workout stretch : ruclips.net/video/vj4zHXH8y5w/видео.html oftentimes traveling can have a similar effect on the body that's been in one position for too long and just needs a good stretch to lengthen things out 😊 Hope you enjoy!
@@YogawithJoelle Thank you, have just done the stretch video 👍🏼
Found your channel last week. I absolutely love your videos. Short, sweet and very effective. Have had bouts of sciatica from age 21 and wish I had started Yoga practice earlier. I thoroughly enjoyed this video. Thank you
I'm so glad you love them, thank you Claire! Happy to have you with us, and great timing: a sciatica video will actually be out tomorrow! I hope you will enjoy that one too 😉
Hi Claire! Just to let you know, a brand new sciatica video is now available: ruclips.net/video/9_LsXTKxR7E/видео.html I truly hope it can help you!
Love love love this practice and even though I have Fibromyalgia the strengths were phenomenal 🥰 can’t wait for more!
I'm so glad you liked this one Lisa! Great job!! 😊
Thank you for this routine, Joelle! This is a terrific start my lower back. I’m happy to hear about your new 20 minute video for bursitis!
You're so welcome Julie! I'm so happy you liked it and hope you'll like next week's bursitis routine too! Have a lovely day 😀
Thank you Joelle. I am really appreciating your exercises for low back pain and hip bursitis. Your approach is so gentle for yoga beginners and for those with fibromyalgia. Please can you do a video on sleep positions if you have hip bursitis in both hips and low back pain 🙏🙏🙏♥️♥️♥️ 💐 thank you
You're so welcome, I'm really glad these sequences are helping you! Let me think about whether it could make sense to do a video on sleep positions, but I think it will differ quite a bit from person to person, so I would recommend trying a few yourself and of course discussing this with a doctor who can help with your specific case. Well done to you for being so consistent with practicing and taking good care of yourself!! 🌟🍀💐
@@YogawithJoelle thank you
Hi Joelle, I really liked the stretch I got in my painful lower back from this 10-minute video. I did however have trouble hearing you and my volume on my computer was set as high as it goes.
Thank you Kathie, I'm so glad you liked it! This is one of my oldest videos, so I'm sorry if the audio wasn't quite up to snuff! I have two newer practices for the low back you might like to try, where you hopefully won't find similar issues: ruclips.net/video/G0dMUJegUM8/видео.html and ruclips.net/video/zKYno4197Ew/видео.html I hope you like them too!
Hi Joelle - thanks for your videos..i have done the ones for bursitis, lower back and sciatica. very helpful and i like the info you provide. i am also a yoga teacher and i love the quality of your teaching. again thanks!
Hi Susan, that is so nice to hear! I'm so glad you like them, and thanks for the comment - it's always lovely to hear from another teacher!! 😃
Feels good! 🙂
Thanks!
I love this video so much! I've done it 3 times a week since finding it. My body feels so great. Thank you for the help!
You're so welcome! And well done to you for taking good care of yourself Juliana!! 🌟
Thank you excellant
You are very welcome
Day 1 relief! Thank you this is great 👍
Welcome to the challenge Lya! Well done on Day 1!
Thank you ❤❤❤
This was very helpful 🙏🏼
This has helped me so much! Thank you thank you for doing this video!!
I'm so glad! Well done Melissa! I also have a new 10-minute video for low back pain, which you might enjoy alternating with this one in case that's helpful: ruclips.net/video/G0dMUJegUM8/видео.html
That was wonderful. Thank you 🙏
You are so welcome 🙏
Joelle my SI problem is just about healed, what other video would you recommend that strengthens glutes and abs to protest the low back. I’m a golfer and gardener and am careful when doing these activities. Haven’t been able to golf for two weeks because of SI problem.
So glad to hear the SI problem is nearly gone Maureen! Have you tried the Lazy Glutes video (ruclips.net/video/kZS3N82vG7c/видео.html) yet? And this Abs quickie (ruclips.net/video/gCbGV_fGa4c/видео.html) could be a good one too!
Another wonderful sequence! Unique and dynamic. A perfect way to end the day. Thank you, Joelle❤
Thank you too! 😊
My back stopped aching after this 10 minutes . Thank you!
You're most welcome, really glad it helped! There's also a slightly slower version of the same class here in case you ever need it : ruclips.net/video/rFf4MPMFGOA/видео.html
Day 1 Relieve!! Thanks Joelle!
Yay! Well done kicking off the challenge Jennifer
Thanks so much Joelle for all your exercises they have helped me so much to relieve my pain. I have been diagnosed with osteo arthritis in my hip ( only 54) yeah i know right so young. I am pretty fit but sadly have worn it out. Do you have any exercise for this type of pain? all you hip bursitis ones are really helping me.
Keep up your great videos you are so easy to follow compared to so many out there Cheers Louise
Thank you for sharing your story, Louise. I'm really glad to hear these sequences are helping you, especially the hip bursitis ones. Well done for being so consistent! Next week I will have a "lazy glutes" routine coming out, which I would recommend trying to see if that could also help you with your osteo arthritis (since hip pain and stiffness can often be closely linked to weak glutes), but make sure to take it easy and feel it out the first few times to see how your body responds. I'd love to know what you think of that one, and I can have a think on what could be some useful exercises for future sequences, too.
Thanks Joelle looking forward to that routine I will let you know how i go 🌼
@@louisemare6723 Wonderful, looking forward to what you think!!
May as well join in with the fun of a new challenge to .... busy busy 😊🙏
You're doing great!! 🌞
Nice stretch practice, it help me, thanks for sharing, namaste
Thank u so much🙏