Restorative Yoga for the Lower Back

Satiya Channer
Instructor Satiya Channer
Average: 4.6 (34 votes)
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This gentle, relaxing restorative yoga class will not only help you release the tension around your back, hips and legs, it will lull you into a wonderful state of inner peace and calm. Satiya's voice and encouraging guidance, along with a perfect playlist list provided by Yogitunes, create an experience that may just shift your day. Check out this class's Yogitunes playlist here. Also, learn how to make a bolster at home.

Equipment: Bolster, Blankets
Style: Gentle Yoga, Hatha Yoga, Restorative Yoga, Yoga for Anxiety Stress, Yoga for Back Care


Melekeda 9 months ago

dear satiya, i wonder if during these meditations, if learned about a bit about pelvic floor and start to using it in meditation times; is there a rule to lift pelvic floor as you exhale???? thank you for your answer in advance, regards... eda

Satiya 9 months ago

Hello Melekeda,
That is definitely beneficial to connect with your pelvic floor as you exhale. Begin your exhale by squeezing your belly button back towards your spine. Lift up on your pelvic floor (the perineum muscle) and complete your exhale. This is also the first steps in connection to Mulabunda (first chakra).
Thank you for your inquiry and for joining me on DoYogaWithMe.

With gratitude,

Deborah Lilly 1 year ago

Thank you Satiya. Yes, voice of molasses! Very soothing tone. Just one irritation - what's all this "allow yourself" business? I tune in to do your class because I want to do it; when you say "allow yourself" the implication is that I might be resisting. No, I only resist when you keep telling me to allow myself. Don't be offended 'cos I think you're great! Cheers.

Satiya 1 year ago

Hello Deborah,
Thank you for your comment about my choice of words during the above mentioned yoga practice. There are a number of terms used to invite those practicing with me to fully embrace the posture and go deeper in the practice. It's true my choice of words does imply some resistance and I don't mean to irritate anyone. I use that term because from my perspective it does also say to those who might some hesitancy or trouble with the posture to take a deeper breath and give in to the medicine of the posture by letting go of the thought that there will be pain, stop thinking of how long we will hold the posture or any of a number of other distracting thoughts.
I can appreciate how if you hear a certain phrase enough it can begin to irritate. I will do my best not to overuse this term.
Your comment appreciated,

Deborah Lilly 1 year ago

Dear Satiya - Thank you for your warm response and for being compassionate with my (mild) irritation! Yes, don't stop using the term altogether (just sometimes)!
I do appreciate your classes; I find solace in your voice and tempo - and yes, medicine in the postures (luckily no pain). I'll be 70 in December and as an elder give feedback when I want to share my experience and really don't want to offend, especially with a favourite yoga teacher.
Thank you for your work and for the depth of your practice which you are willing to share.
With love, Deborah

TaimiC 1 year ago

Thank you for taking me so deep into the pastures that time became meaningless for a while. Like others, I need to modify the height of the support for my needs, but in the end my back - and shoulders - appreciated the slow stretches. Satiya, your voice is like sweet molasses - thank you for such a calming narrative.

Paulette9 1 year ago

Another beautifully restorative class, Satya! Thank you so very much,

birdnthesky 2 years ago

I could listen to Satiya's calming voice all day. It is so relaxing. Even with her calmness, I couldn't relax into the postures. I was uncomfortable in all but the last one. The ones on my stomach hurt my chest. All of them hurt my low back instead of releasing it. I think it must be the way I'm built because every thing about them seems like they should have been more of a release. Instead, my back is sore and it wasn't when I started. I find this same problem with a lot of the restorative routines - especially the ones using a bolster (I've tried a lot of different bolster sizes and still have the same problem). I still love Satiya's classes but need to modify them a lot and use them more as a meditative routine.

deborahjane 1 year ago

I agree. I've tried this class several times because I love Satiya, and I love Yin, but have all the problems you mention. Tried it again today and found, that for me, it works best to remove all the supports and just do the class flat to the floor as normal. Lower back stretched and released!

bukrey 1 year ago

I agree. Neck and shoulder hurt more. Not relaxing on stomach. Any adaptions?