5 minutes of Yoga for lower back relief and an energy boost on set (without touching the ground)

After another grueling night shoot, I needed to find a way to relieve the tension in my lower back and get an energy boost to keep the work up. I didn’t have time to do a full routine and making the wardrobe dept’s job harder by laying down in the dirt wouldn’t work. I for sure didn’t want an energy drink forcing me to regulate jitters and crashes. I discovered and adapted this routine to work well on set, and I think it would help you too.

In each pose, extend only until you feel tightness and hold for 10 deep breaths, breathing deeply into the the place you feel the most tension. Your goal is to loosen your muscles and return to your regular mobility. Focusing on deep stretching and flexibility is a goal you should reserve for being well rested another time.

Disclaimer: I am not a licensed medical care provider. I am sharing what works for me, and I strongly suggest you consult your physician before starting any exercise program.

Forward Fold

Let all your frustrations fall out of the top of your head. Set Dec will come by and sweep it up.

Let all your frustrations fall out of the top of your head. Set Dec will come by and sweep it up.

Stand Tall, knees slightly bent take a deep breath and bend forward from the Hip Joints.

As you descend, draw the front torso out of the groins, lengthening the front torso.

Cross your forearms and hold your elbows. Press your heels onto the ground, lift your sitting bones towards the sky, and turn your thighs slightly inward.

Standing Side Bend

Change your perspective a little bit. That shot would look better dutched, wouldn’t it?

Change your perspective a little bit. That shot would look better dutched, wouldn’t it?

Bring your hands to a your hips and with a deep inhale, Raise your back with a lengthened front Torso.

Standing with your feet hip-width apart, lift your lower belly and release your tailbone to keep your pelvis neutral.

Extend both of your arms overhead with palms facing each other. Clasp your right wrist with your left hand apply gentle pressure pulling your arm toward the left, keeping your right shoulder in an external rotation.

Shift your left ribcage toward your right to broaden the area and gaze down. repeat on the other side

Standing Back Bend

Look at those lights. They’re there for you because you’re a star.

Look at those lights. They’re there for you because you’re a star.

Return to Standing, touching your palms with arms extended, keeping shoulders relaxed from your ears.

Engage your thighs and relax your butt to avoid crunching in your lower back.

Push hips forward, gently lift and broaden your sternum upward, and begin bending back from torso.

Bend back only as far as you can maintain a comfortable breath for 10 deep breaths.

Half Dog, Against a wall or truck.

The grip truck is solid, like the grips. The grip truck has your back, like the grips.

The grip truck is solid, like the grips. The grip truck has your back, like the grips.

Bending at the hips 90 degree, making your back flat and place your hands on the wall shoulder height, pressing your palms into the the wall.

Stretch the crown on your to the wall, and our hips away from the wall to crate space in the vertebra.

Yoga Squat

Get Low. Hair needs to fix the top of your wig.

Get Low. Hair needs to fix the top of your wig.

Separate your thighs wider than your torso.

Descend into a squat, slightly leaning your torso forward to fit between your thighs.

Press your elbows against your inner needs and bring your palms together. Resist the knees into the elbows to lengthen your front torso.

Standing Twist

Look back, just to remember how far you’ve come. And to see if 2nd Meal is ready yet..

Look back, just to remember how far you’ve come. And to see if 2nd Meal is ready yet..

Returning to standing crossing your right foot over your left foot. Extend your arms straight out in a T Position. Focusing on your right hand, twist to your right until you feel tension.

Take 10 Deep breaths into the tension and repeat on the other side.

That’s it, you’re ready to continue the shoot awake and calm! Return to this routine anytime you need a pick me up.

  • T. Ryan Mooney is a professional Stuntman, currently featured in “The Art of Self Defense” as Jesse Eisenberg’s stunt double. He wants everybody to enjoy freedom he’s enjoyed from feeling good and doing good work. He can be reached at TRyanMooney@Gmail.com