Gentle Hatha Yoga for Lower Back Pain

Beginner I
(83 Reviews)
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This short yoga class teaches you how to care for your lower back. David takes you through a self-massage routine and a series of stretches that release key muscles responsible for the tightness around the hips, legs and back that are associated with lower back pain. Note: you need two tennis balls, an old sock, a strap and a bolster. Check out this video to see how to make a bolster at home.


  • Strap
  • Bolster
  • Rubber Ball


  • Hips
  • Spine
  • Sleep/Relaxation
  • Lower Back


  • Gentle Yoga
  • Hatha Yoga
  • Yoga at Work
  • Yoga for Seniors
  • Yoga for Back Care
November 24, 2021

These exercises may be beneficial for somebody who is flexible, but they were too intense for my limited mobility.

December 16, 2020

After two days of intense lower back pain and a break from most physical activity, this was a gentle transition back to my daily routine. I especially appreciate David’s repeated reminders to back off from any pain, making mindful adaptations throughout. I’ll probably repeat this a few days before going back to my flow routine.