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Hatha Yoga for Beginners: A Healthy Spine

Beginner II

Keep your back, shoulders and hips and spine healthy with this short hatha yoga class that focuses on limbering up all of the muscles that help move, and often constrict, the spine. It's a great class for anyone who has lower back or upper back problems, including athletes, people with desk jobs and seniors.

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Comments

Existing Comments

dwflips
dwflips
May 3, 2022
Fivestar Rating:
5
Comment:

Perfect release for being in a seated position for an extended time. Thank you Melissa!

Rjalbert
Rjalbert
March 24, 2022
Comment:

Love this class. I have a really bad back and have found this class to be the perfect length. I really like the way Melissa explains everything. I am a 66 year old kayak fisherman and I find this helps my back and the rest of me 100 % Thanks Melissa

Hymana
Hymana
March 2, 2022
Comment:

So lovely! I am not a "beginner" to yoga - have done it on and off for 25+ years - but I love the slow grounding practice this is, especially during the pandemic when I need grounding and especially as I age. Thank you Melissa. <3

Bonnie_L
Bonnie_L
January 17, 2022
Comment:

Wonderful class, I really loved this. My lower back was aching earlier and now it's feeling much more relaxed. Thank you so much!

lakiara
lakiara
August 18, 2020
Comment:

It is a wonderful class, really need help with my back and I often worry I will make things worse, this was perfect, thank you

margotkeyes
margotkeyes
June 24, 2020
Comment:

Evan as an intermediate 3 practicer, I love once in a while doing a Hatha class to calm and soothe, realign and balance myself, especially when it is 95 degree + outside! Energy gets a revitalization with Melissa's classes! Thank you!

Phillip Humphries
Phillip Humphries
June 14, 2020
Comment:

Thanks Melissa - please do more classes! Your sessions seem to fly by and I really enjoy them :-)

Anneke24
Anneke24
May 11, 2020
Comment:

Thank you Melissa, a lovely class, so clear and now I feel great!

Charliejmonk
Charliejmonk
April 28, 2020
Comment:

Very nice class. Just the moves I need at a nice pace and a pleasant voice. The right tips and reminders at the right moment. I use it over and over again.

Becky in TX
Becky in TX
April 1, 2020
Comment:

Thank You Mellissa. This was just what my back needed. This class features clear, concise instructions that lead fearlessly into each pose. I love it when I am led into standing poses with no hesitation or time to doubt myself. No balance problems today!
I feel great :)

ekimaging
ekimaging
January 28, 2020
Comment:

That was lovely. Melissa is a great instructor and I don't have to move my head to see what's happening because she explains each step so well. Thank you!

ama1031
ama1031
February 5, 2019
Comment:

I was in need of neck and back relaxation today and this class hit the spot. It was the perfect length before heading off to work at a desk all day. Thank you!

Nyamyj
Nyamyj
June 27, 2018
Comment:

Was missing a Melissa class and am so happy to do this this morning. I am limited on time this am and this practice was perfect. As always, I appreciate your wonderful instruction. You nailed it when on my side, I was totally in flexion and needed to adjust. Thank you for sharing your wisdom.

cali27ryan
cali27ryan
June 16, 2018
Comment:

I feel completely different to at the start and at the end. I feel more algned and my spine does feel lengthened. The only issue is how shocking my balance is - I felt my ankles working to help me stay up. Nonetheless, I am enjoying the balanced feelings in my body and in my mind. Thank you! :)

RAlmaguer
RAlmaguer
January 8, 2018
Comment:

Just getting back into practicing yoga. Thank you for your guidance and calming energy.

LyndaIrene
LyndaIrene
August 30, 2017
Comment:

I just love this practice. Melissa is such a calming guide. Thank you.

kad2@att.net
kad2@att.net
June 5, 2017
Comment:

Thanks for making this video! The poses felt very fluid and your instructions were easy to follow.

Psychicacctnt
Psychicacctnt
May 1, 2017
Comment:

Great class to start the day and loosen up the back. Gentle and easy poses. Recommend this for older people just starting out with Yoga.

Rnfromjmu
Rnfromjmu
February 11, 2017
Comment:

Nice class for loosening a stiff back.... I needed this today... Thank you!

Pistachio
Pistachio
December 26, 2016
Comment:

Lovely - Thankyou. As a daily desk worker, I am feeling increasingly stiff and sore and this was a good way to start the day. Looking forward to getting used to my new standing desk - hoping it, and daily yoga, will help me feel more limber soon!

LeighM
LeighM
October 18, 2016
Comment:

I have just moved to a new flat and i wake up every morning with a sore back. i've started yoga again because I really don't want to still have a sore back during the ski season which starts in a month! Thanks!

freyja
freyja
June 18, 2016
Comment:

Found myself in tears by the end. Very relaxing and wonderful!!!

aquagatto
aquagatto
April 25, 2016
Comment:

just getting into yoga, what a great way to start :)

suzyturner
suzyturner
April 23, 2016
Comment:

This is my second day practising yoga with Melissa and I find her so calm and easy to follow. A wonferful class for someone who suffers with back issues. Thank you!
Namaste <3

YogaMadz
YogaMadz
April 18, 2016
Comment:

It's my second time doing this and I'm even more in love with it. My body feels so happy and calm. Definitely a good thing to do post-workout and before bed. Time to catch some very restful z's now. :)

YogaMadz
YogaMadz
April 7, 2016
Comment:

This is exactly what I needed after a long day of sitting!! Thank you!

jenethkay13
jenethkay13
April 4, 2016
Comment:

I love love LOVE this class. Melissa is such a fantastic guide. Namaste.

ljfraser
ljfraser
March 29, 2016
Comment:

I loved this class. The perfect short, end your workday feeling great class. My back is already thanking me.

luanamoreno
luanamoreno
February 20, 2016
Comment:

it became part of my routine to do it often. thanks for that

Nicholet
Nicholet
February 18, 2016
Comment:

Thank you Melissa. You have a very wonderful teaching style.

sarah.brown
sarah.brown
February 16, 2016
Comment:

Love this class. Question - I like those tights! Mind me asking where you got them? :)

Frozenfire
Frozenfire
February 16, 2016
Comment:

This is a great class. As a desk worker and a student I sit far too often and doing this every morning before my day has greatly helped me. Please make another longer version (~45 minutes) of the same style poses.

One bit of advice to make future videos better: Focus on making sure the sides are even. For example there is one section the first side is 4:45-5:50 and the second side is 5:53-6:38 I always notice how the second side feels rushed and doesn't feel balanced. I really like the exercises done here and wish they were longer/same amount of time

Thank you!

Maryanna
Maryanna
February 12, 2016
Comment:

I feel great after my first session with beginning Hatha Yoga for a health spine.

I have done yoga all my life but have been so busy these past 5 years with school and work, I had been lax. My back and spine really needed this.

Thank you Melissa. I loved your care and pace with is style.

I am coming back again and again and hopefully will be able to advance after a while.

Maryanna

haleyfackler
haleyfackler
February 1, 2016
Comment:

Very relaxing class and felt great on my back! You were a great teacher thank you, Namaste

brianamarie
brianamarie
January 31, 2016
Comment:

I did this video as a way to get back to yoga after straining a muscle in my back. This was perfect! Great stretching like I'm supposed to be doing without causing it to spasm. Thank you!

monb
monb
January 21, 2016
Comment:

thanks again for a wonderful yoga moment!

ArdenH630
ArdenH630
January 20, 2016
Comment:

A great deal of design work - type or graphic - requires extended periods of stillness, as well as a focus that is not necessarily conducive to maintaining proper posture over many hours.
I found in recent years, my flexibility, especially in my spine and hamstrings, has become far more restrictive than I’d care to endure.

One aspect that stands out after practicing this routine for the first time is how Krieger never steps you into a pose too soon - a difficulty I find in many online yoga videos - often regardless of the level of experience listed.
Krieger does not jump you into poses counterintuitively and for that alone, I have recommend her to a fellow beginner.