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Hatha Yoga Therapy for the Lower Back

Beginner I

This is a hatha yoga flow class, that moves at a gentle pace and takes you through a series of exercises and poses that will help relieve pain and discomfort in your lower back, spine, hips and legs. Be careful if you currently experience lower back pain and make sure that you don't push yourself past your comfort zone in each of the yoga poses.

Equipment:
  • Strap
Style:

Comments

Existing Comments

DaleJRhodes
DaleJRhodes
November 1, 2022
Comment:

This is the vid that moved me to become a subscriber. Gentleness and specific direction from David always helpful. Bravo.

Annature
Annature
July 17, 2022
Fivestar Rating:
5
Comment:

So effective but tet kind to the back and gips. Namaste!

pdxmomra
pdxmomra
April 14, 2022
Comment:

After a lot of stress recently I am soooo tight in my hips and back (and and my hamstrings and quads etc etc;) This sweet practice was the perfect balm

cpbarnbabe
cpbarnbabe
January 24, 2022
Fivestar Rating:
5
Comment:

Perfect when my back wakes up stiff and achy. I can't sleep when it's like that - maybe I'll try this before bed. It's a soft, quiet routine that might be lovely. Thank you.

mamayoga
mamayoga
October 28, 2021
Fivestar Rating:
5
Comment:

Time and again this is the only thing that relieves my hip and low back pain when they get locked up. I can’t thank you enough, David. I pause the video for modifications or to stay longer at various points, and when I finish, I feel like you just gave me my body back.

Thank you so much!!

kimchi
kimchi
May 6, 2021
Comment:

This was a nice slow, gentle class that didn't aggravate my sore muscles.

Cnguyen05
Cnguyen05
March 22, 2021
Comment:

Wowww my lower back was hurting in the past couple days and David, your classes have really helped. This one made me realize how tight my hips were, they feel so wonderfully relaxed now. Thank you!

cleyreloup@icloud.com
[email protected]
January 27, 2021
Comment:

Wow! David this class was made for me! After having had a broken toe for such a long time and getting all tensed up, this star of a magical therapeutic class has made me feel juicy and flexible and spacious! Im 56 have been in lock down here in the UK for nearly a year now, so appreciate all your class-a BIG Thank you for this healing and stretching!

tcfreds
tcfreds
September 1, 2020
Comment:

I really appreciate this class. It is a big help to me. Thank you!

DonnaStar11
DonnaStar11
June 6, 2020
Comment:

David, Thank you so much for the wonderful class. I loved the unique sequence of stretches! I will definitely be doing this one again! P.S. I would love to see a slower paced yin version of this. :)

JMacDee
JMacDee
April 25, 2020
Comment:

A wonderful short class which helped me stretch my hips and lower back. As always, very nice, clear and light-hearted instructions from David. Thank you!

merwilson
merwilson
April 21, 2020
Comment:

Hey David. Sometimes when I do hamstring stretches while sitting on the ground, my legs and feet start to go numb. Almost as if something is pinching... Should I back off, or perhaps I'm misaligned? Thank you

David Procyshyn
David Procyshyn
April 23, 2020
Comment:

Yes, you should back off. It likely means that the muscles you are stretching (you're not just stretching the hamstrings) are tight enough that they are compressing a nerve or blood vessel. So the approach would be to do it often, but not hold for very long. Try also to relax those areas (guided meditation would work well).

Erski
Erski
April 3, 2020
Comment:

Description of class says no equipment required but a strap is required. Disappointing to discover this mid practice but with a strap it is a very nice quick stretch for hips and back.

nancy g
nancy g
February 23, 2020
Comment:

Instant results! Just doing this class one time completely loosened the tightness I was holding in my lower back.
Thank you David.

anniebell
anniebell
June 30, 2019
Comment:

Thanks again. I do this class regularly along with many other favourite classes. So grateful.

Kostenko
Kostenko
June 24, 2019
Comment:

I cannot get enough of the class, this is my go to has been for four years. Thank you David

Gilly Vanilly
Gilly Vanilly
June 2, 2019
Comment:

I have suffered for one week with lower back pain (C5-S1 problem) and after trying this class I felt so much better. Admittedly I couldn't stretch too much but what I managed relieved a lot of tightness and deep ache. Thank you so much, a devoted fan!

Annette23
Annette23
January 5, 2019
Comment:

This is a wonderful class. My hips and spine felt really great afterwards. Your patient attention to detail and body awareness really sets you apart! Thank you, David!

Johannasjo
Johannasjo
November 23, 2018
Comment:

Happy to have found a short version of my favourite class, for the days when time is limited.
It hits all the right spots for me ;-)
Thank you

reikivt@gmail.com
[email protected]
September 5, 2018
Comment:

As I age and undergo tx for long-term Lyme, I so much appreciate David's basic classes. Success and grace!
With gratitude,
Rebecca

framela
framela
September 5, 2017
Comment:

This felt amazing! I am sore in my hips and back from a workshop. I already did a deep hip opening yin practice with Sarah Jane yesterday, but today my back is really bothering me. This was the perfect class. Stretched out all my aching muscles, so I could get onto my work day.

anniebell
anniebell
September 4, 2017
Comment:

Just what I needed for hip and back discomfort. Thank you.

armassey
armassey
July 26, 2017
Comment:

I work in the service industry in a job where I'm constantly standing, walking, hunching, and lifting, and I often come home feeling tight and was recently diagnosed with sciatica. This video has been really helpful for me and has greatly reduced my glut and back pain. It's also deeply relaxing and helps me get in the mindset for sleep, which can be difficult after arriving home at 2AM after a crazy night at work. Thanks so much for sharing!

bobeetie
bobeetie
July 25, 2017
Comment:

This was a great class for a tight-hipped runner. :-) My lower back feels like new!!

krideout2
krideout2
July 12, 2017
Comment:

Thank you, David! I've been doing your back yoga classes for a few months and find they are so helpful with my lower back issues. My left SI joint is most problematic and this video along with your others that focus on lower back, hips and hamstrings have really helped me learn about my body. I have recommended your site and especially these classes to everyone I know when they complain about any sort of pain.

scarysam26
scarysam26
May 11, 2017
Comment:

Thank you so much David. After practicing this for the first time yesterday, I experienced for the first time in years relaxation and no pain in my lower back. This is going to be a daily morning practice for me from now on. I am so grateful.

Ysealy
Ysealy
May 1, 2017
Comment:

After your class, i feel better on my body and mind. Its easy and simple. I just thank you for giving me a time to breath freely:)

npangaro
npangaro
April 19, 2017
Comment:

I have a compressed lower spine as a result of a childhood fusion to thoracic area (harrington rod) to correct scoliosis. This class is my daily" go-to" for pain prevention. Thank you!!

Tlee0808
Tlee0808
March 7, 2017
Comment:

David,

I want to thank you for creating this video. It has been a complete game changer for my lower back. I am 25 and have had 2 back surgeries. It's been hard to find the correct stretches to relieve the tension. Your video has been an outlet to better stability, flexibility , and relaxation. It has become part of my weekly routine. Please post more! Thanks again

Sarah NN3
Sarah NN3
March 5, 2017
Comment:

This is an excellent, gentle flow class. This is one of my favorite classes by David; I really enjoy the pace and flow of this class. Perfect after a day of hard physical work, as it stretches out the back and hips so nicely.

FractalElf
FractalElf
February 27, 2017
Comment:

how come every low back yoga video I try never helps me? I only feel it in my hips. I've been having severe back pain and I cannot find any yoga video that has helped it ):

ElaineC
ElaineC
February 14, 2017
Comment:

Great class - 5 weeks after hip surgery and starting to practice at home again before trying to get back to the studio. Thank you!

kdub79
kdub79
January 18, 2017
Comment:

I have trouble with my right hip especially and this class was a tremendous help! I bookmarked and it will become one of my daily routines! Thanks David!

leprkonpi
leprkonpi
January 2, 2017
Comment:

I have been having issues with my SI joint and this class just about hit the spot. Except for the twist at 23:00 which produced a painful twinge in my SI joint. Does anyone have advice for some modifications of this twist?

reikivt@gmail.com
[email protected]
December 30, 2016
Comment:

One of my favorites. Perfect wakeup after two rounds of shoveling snow from the driveway & sidewalk yesterday!
Grateful from snowy Vermont.

Antoinette16
Antoinette16
December 27, 2016
Comment:

Thank you David! I come back to your site time and time again and it only gets better.

Luther ferreira
Luther ferreira
December 22, 2016
Comment:

Fantastic and easy way to relax and feel alive again, back pain free. Thanks!

Chardalo
Chardalo
December 11, 2016
Comment:

Excellent clear therapy for a stiff low back after a long airplane trip. Good also in the morning as you get ready for the day. Thanks again David for another helpful tool to reduce pain and improve low back functionality.

Kachampagne
Kachampagne
December 1, 2016
Comment:

Thank you for this carefully constructed class and for your very clear instructions. Loved it!

rachorse
rachorse
September 27, 2016
Comment:

Easy to follow, but poses deep and helpful. Thank you