Slow Flow: Awaken Your Spine

Guy Friswell
Instructor Guy Friswell
Average: 4.9 (15 votes)
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In this class, Guy takes you through a gentle hatha yoga flow, while helping you understand and experience the key movements of your spine: extension, forward bending, backward bending, side bending and twisting. He teaches you how to apply the principles in standing, lunging and reclining poses, leaving your spine feeling vibrant and relaxed.

Equipment: Block, Blankets
Style: Gentle Yoga, Hatha Yoga, Yoga for Seniors, Yoga for Back Care


Piecat 3 days ago

Just a little edit type thing: the note says 'no equipment' but in the video you say 2 blocks and a blanket.....none of which i have with me :-)

sprocyshyn 3 days ago

Thank you for letting us know. We have updated the equipment to include blocks and a blanket.

kellyglostott 2 weeks ago

I have a lifelong shoulder deformity and cannot reach straight up over my head with my arms next to my ears - my arms always reach somewhat forward. I am not able to lace my fingers and reach over my head. All the focus on putting arms straight up in preparation for a movement puts a lot of strain on my neck and back. Do you have any classes for people with physical limitations?

Guy Friswell 2 weeks ago

Hi Kelly -- Thank you for your comment. While I haven't fully addressed physical limitations in this class, I have a suggestion that may make this and other classes a bit more accessible. Generally, the idea behind bringing arms overhead is about extending the spinal column in advance of further movements of your spine. That is, before bending forward, backward or to the side -- or twisting -- the idea is to create some separation of the spinal vertebrae so that the movement is easier. Taking the arms overhead is a bit of a "hack" to facilitate this lengthening. So, my suggestion would be that whenever there's a cue to take your arms overhead, you could instead put your arms in a more comfortable position for you (perhaps "cactus arms" with elbows near your side and hands lifted?) and focus on lengthening your spine. Ultimately, the practice and the movements have to feel right in your body. Move from a place of ease and comfort first and foremost. I hope this helps ... and thank you for pointing this out. Finding and making the practice work for you in your our body is so important.

Reineira 3 months ago

I enjoyed you class and your guidance was very useful. Thank you.

Jessielhona 5 months ago

Would you recommend this class to a person with a slipped disk? I am interested but don't want to make things worse.

Guy Friswell 4 months ago

Hi there — good question and I’m glad you’ve held off from doing the class. The first thing I’d say is that I’m a yoga teacher, I’m not a GP, chiropractor, physiotherapist or other kind of credentialed medical professional. I teach people how to come into wholeness of body, breath and mind. So, truly understanding slipped discs and what might be safe for YOUR body should be a discussion between you and a medical professional. That said, this particular practice is is slow and if approached with caution and mindfulness on your part should be soothing for your spine. But any sense of gripping or numbness or pain should be an immediate signal for you to back off! I hope this helps and I hope that you get to enjoy this class when you feel ready. All the best! Guy

handstoheart 6 months ago

That was a really interesting class, it is amazing what feels different when you slow down and pay attention to what seem to be simple stretches.

Guy, I find I am a bit wobbly on the lunge poses. What can I do to strengthen this foundation?

Guy Friswell 6 months ago

Hi there! I’m glad to hear that this class brought my attention to your inner experience. Thrilled in fact! On the lunges, there are a few points I could suggest:
* On your rear leg, play with putting more pressure into your big toe mound, moving your heel higher or lower, and moving your hip more forwards.
* Rotate your rear foot to allow your whole foot to be on the ground — so Warrior 1 stance.
* Drop your back knee to the ground and build stability there first.
* Accept the wobbliness as something that your body wants to work on!
I hope these are helpful and thanks for practicing with me! All the best, Guy

annalisa2 7 months ago

Great class! I appreciated Guy's clear instructions and easy to follow pace.