Hi, I'm Beth Shaw, founder of YogaFit. Today, we're going to do some poses for the lower back and sciatica. Over eight percent of Americans complain of lower back pain at some point in their lives. A lot of times, when we have tight hamstrings it pulls on the lower lumbar spine. So, today we're just going to start off with an easy forward fold, bending the knees to take the pressure off the hamstrings and low back. So, the knees are bent, we're grabbing onto the elbows, relaxing the head and neck, and just breathing here. And, you're going to stay here for about 10 to 30 deep breaths, noticing how your hamstrings feel. If it feels comfortable, start to straighten them, but don't straighten them all the way. Again, the bend in the knees takes the pressure off the lower lumbar spine and the hamstrings. You'll actually experience more of a stretch with bent knees. Let's take a few more deep breaths here. It's a sinking breath, so on each exhale sink a little bit deeper into the pose. We're going into a laying down hamstring stretch now. Let's go ahead and lay down, with the knees into the chest. Bring one leg down. Extend the opposite leg, and just gently pull your knee towards your face. You can also rotate your foot and your ankle here. Push the heel towards the sky, and just notice how your hamstrings feel. Now, our hamstrings are not going to loosen up right away, so be patient, take time. Again, take at least 10 deep breaths on each side for maximum stretch. You'll find your edge -- that place where you feel like you can't stretch anymore. Just hang out there, and breathe. I'm Beth Shaw, founder of YogaFit, and these are yoga postures for sciatica and the low back.