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Spinal Care for Beginners

Intermediate I

Our beginner series ends with a class that will send you off into the yoga world with gusto and all of the tools that you need to practice safely and effectively in whatever class you do. Anastasia works you harder in this full-length class, while also taking you through some nice back and hip releases.

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Comments

Existing Comments

oakhazel
oakhazel
May 2, 2021
Comment:

Sooo very relaxing. I loved this class. In the beginning I was a bit irritated with the music but as time went on I felt that this particular music helped me relax . A perfect yoga class for me. Thank you Anastasia.

Maputo
Maputo
February 20, 2021
Comment:

Very glad I tried this class. I generally do classes at a higher level but my back has been bothering me, so I decided to do this one. I found certain moves modestly challenging and helpful for a back that has not been happy of late. Worth it.

JAC
JAC
December 19, 2020
Comment:

That felt great. Just what I needed. Thank you.

jaldrich2
jaldrich2
September 4, 2020
Comment:

Excellent class. I'm a beginner and a senior. I have completed the 30 day challenge and was very happy to find that I could do all the poses in this class, with some modifications. The pace was perfect for me. Anastasia's cues are clear and informed. Her emphasis is on being gentle but still working hard in the excellent strength and flexibility poses. I felt challenged but never felt rushed and appreciated her calm teaching style. Thank you Anastasia and thank you DYWM for this outstanding resource.

subatomicboy
subatomicboy
July 7, 2020
Comment:

This was a great class! I was really nervous about doing a spinal class because of my own lower back issues but this class was really good. I liked the fact that adaptations were offered to us and the precision of the teacher too. Thanks :-)

KarenChanBarrett
KarenChanBarrett
April 27, 2020
Comment:

Absolutely love this workout. I'm doing it to recuperate my back but found that this was such a balanced class of yoga flows and holding stretches. I also love that it worked core, spine, and pretty much everything.

dixiemarie
dixiemarie
April 9, 2020
Comment:

a beautiful experience of fluidity...music and movement. perfect.

ÀfricaRM
ÀfricaRM
May 16, 2019
Comment:

Which means everyone. Slumped shoulders, shortened neck, tight muscles in your lower back or hampstrings... everything has to do with the spine. Anastasia combines a complete series of asanas and movements to create a complete and very nice practice. At the end of the class (and even the day after), you feel that most tension is gone and you have a better posture. Anastasia's clear and sweet voice gudes you with precise instructions and modifications. This is one of those classes I return again and again. Thank you very much!

AshAnanda
AshAnanda
May 6, 2019
Comment:

my back has really been bothering me lately - so many tight muscles in my shoulder girdle and down the sides of my back. this class has made me feel better more than anything else i've tried - THANK YOU anastasia!

ruthmadocjones@gmail.com
ruthmadocjones@gmail.com
January 31, 2019
Comment:

An amazing class for lengthening and strengthening the spine regardless your ability or level. Wonderful teacher with clear, gentle, specific direction. I highly recommend this class. :)

oakhazel
oakhazel
January 22, 2019
Comment:

A magical lesson, so relaxing. The pace was perfect, the instructions - all very relaxing and meditative. I have done quite a few lessons where the music takes away from fully participating in the lesson but this music elevates the relaxing, meditative quality. Thank you, lovely.

fwatson1
fwatson1
November 7, 2018
Comment:

Everytime you all say to lay flat on my back, my back never lays flat. I get a natural arch in my lower back that hurts when I try to lay flat. The arch is so high in fact that I can reach around and slide my hand under it. My fiance says that it happens to him as well. Is that something that will change over time or can we modify the position somehow?

Solacvert
Solacvert
December 3, 2018
Comment:

I always experience the same thing! I always thought it was just me as no teacher has ever mentioned it. I did notice that at the end of practice I still had an arch (although not as pronounced) and the arch no longer hurt. I am hoping that the ache will go away eventually. Excellent class. I really need to work on my squat positions. I am 54 and my knees had a hard time making it through those squat twists. I will take this again to improve my squats and lunges.

Slainte!

YumenoKyuusaku
YumenoKyuusaku
December 4, 2018
Comment:

Hi, I have this problem too, along with lower pain, but I think it's lessened a little since committing to daily yoga. It would be cool to know about some yoga classes that would specifically target this though!

I heard elsewhere that the back arching when lying down can be an indicator of anterior pelvic tilt. Maybe it's worth looking into that?

David Procyshyn
David Procyshyn
December 6, 2018
Comment:

<p>Good question! This is really common and is worth clarifying. So, when all of us lie on our back, the lower back is lifted off of the floor, some more than others. If your lower back is arched forward a lot, you will have a lot of space under your lower back. This can indicate that your pelvis is tilted slightly forward - which indicated tight hip flexors (psoas and quadriceps) and overly-lengthened hamstrings. The way you want to look at managing this is to learn how to encourage the lower back to lengthen and avoid arching more. I show you an exercise in <a href="https://www.doyogawithme.com/content/yoga-lower-back-pain-strengthen-st… class</a> that helps you learn how to strengthen your core so that you avoid over-arching and even begin to correct it. This question deserves more time, but I'll leave it at that. Let me know if you have any further questions.</p>

jduffy8
jduffy8
September 22, 2018
Comment:

This was great, just what I needed today!

mjscott88
mjscott88
August 6, 2018
Comment:

This was such a beautiful class and lightly challenging for beginners, I loved it. I felt so relaxed in Savasana and my spine feels really good now - really lengthened and I'm much more aware of my spine. I'm bookmarking this class for future, thanks Anastasia!

Maralepp
Maralepp
May 5, 2018
Comment:

I loved this class so so much. It was comforting and challenging, all at the same time. Anastasia has a beautiful, clear and calm way of presenting each pose, and the transition to each pose. Excellent camera work on this video, too! I appreciated the different angles to see how to align properly.

Isabel Cueva
Isabel Cueva
March 23, 2018
Comment:

Thank you for a great class, Anastasia. The music is also wonderful, relaxing and energising at the same time. I am coming out of a migraine, and the slow pace of the poses, your clear instructions and the music have left me feeling so much happier. I will look up for the music to play during my recurring migraines.

Gaynor Walters
Gaynor Walters
April 25, 2018
Comment:

Hi Isabel as a fellow migraine sufferer I hope you don't mind my commenting. Have you done a food diary? This was the best advice I was ever given. Being a sufferer of basalar artery migraine I know how debilitating they can be. Medication drs more medication never being able to control anything etc etc..... My food diary showed me exactly what was affecting me and I also discovered that I have an intolerance to wheat which is a cause of migraine too. I am now much happier avoiding the foods which affect and my migraines are few and far between. Good luck in finding a healthy solution!

FractalElf
FractalElf
February 28, 2018
Comment:

This was very good but also very hard as I lack strength, but it helped me see what I need to work on. I'll definitely be coming back to this as a staple to help build strength. Anastasia, you have become one of my favorite teachers on this site!!

wendygarner146
wendygarner146
February 28, 2018
Comment:

good class but i couldnt manage the twisting round my leg in a squat. I couldnt squat with my feet flat either so Im guessing that's a flexibility thing!

Becky in TX
Becky in TX
February 16, 2018
Comment:

I always choose classes on the intermediate level; challenging myself, and working upwards. But its good to back off and realign. And this class had it's challenges in that my arms seem not to be long enough to achieve that bind and I always have balance issues that were addressed here. This was well taught and a very beautiful class.
I wonder, are there classes with a focus on balance and balancing poses?
Thank you Anastasia. I will look for more of your classes.

David Procyshyn
David Procyshyn
February 17, 2018
Comment:

HI Becky. Yes, we have a lot of classes that focus on balance. We don't yet have a filter for that, but for now the best thing to do is to enter 'balance poses' into our search box. You'll come up with a lot of classes that you can browse through and try.

katielee23
katielee23
January 16, 2018
Comment:

Thank you so much, Anastasia - that was the most gorgeous class with magical spine stretches that I didn't even know I needed! I feel waaay more limber now. The first DYWM class I ever did was one of yours and I always love coming back to you. :-)
Namaste.
x

katielee23
katielee23
January 16, 2018
Comment:

Thank you so much, Anastasia - that was the most gorgeous class with magical spine stretches that I didn't even know I needed! I feel waaay more limber now. The first DYWM class I ever did was one of yours and I always love coming back to you. :-)
Namaste.
x

wellsjes
wellsjes
October 20, 2017
Comment:

Excellent class. It made me feel so relaxed at the end. Thank you!

Michelle Gunn
Michelle Gunn
September 27, 2017
Comment:

This was great. I have been travelling and working hard for the last year. I am now resting but have been unable to release my bodies tension, especially my back I feel great after taking the time to do this. I will take this class every morning for the next 7 days. Very enjoyable.

annedyne
annedyne
August 25, 2017
Comment:

That was a perfect pace to wake up my spine in the morning. I have a tendency to sciatic twinges especially in the morning when everything's still stiff, but I'm quite fit and strong so I want to do real work to keep strengthening my core and spine. This class gave me time to engage my core to protect agains nerve pinches and smoothly moved into challenging poses. Excellent!

Ilse van Engen
Ilse van Engen
August 6, 2017
Comment:

For me the best class of this challenge so far. Wonderful! Thank you!

bronwynhegarty
bronwynhegarty
August 4, 2017
Comment:

wow what an amazing class. Slow and gentle and yet making us stronger. I found some parts challenging but it was good to push myself. Squatting was the hardest stretch, the rest were great.

rajlaxmi
rajlaxmi
July 29, 2017
Comment:

Your classes are beautiful. I feel like i can really connect and follow the instructions.

mjscott88
mjscott88
July 25, 2017
Comment:

This class is amazing for the spine, thank you so much. I can feel how long and stretched out my spine is after this class and I feel so calm too. Thanks again! x

gloonie1
gloonie1
July 24, 2017
Comment:

You really hit the mark with this one. Grateful to you for such a brilliant class. MY partner and I practice with this video at least once a week. Just the right level and pace. Thank you.

AiDone
AiDone
April 21, 2017
Comment:

I'd like to say Thank You, Anastasia.
I'm a really beginner and I have serious problems in all my back, However after this session, even meanwhile I've experimented as whole my body was releasing. Just focusing in my breath, feelings and enjoying so much every movement.
Thank you very much.
Namaste!

CristinaAurelia
CristinaAurelia
April 9, 2017
Comment:

What a powerful session both physically and emotionally. My back feels relaxed, my body connected from head to toe, and my heart is full from your kind and gentle words. Bless you for this, Anastasia!

secoogan
secoogan
March 21, 2017
Comment:

Anastasia is a wonderful instructor... clear directions, lovely encouragement, a good sense of when to talk and not during the more restful poses. This class in particular is excellent!

Linda Lou
Linda Lou
March 16, 2017
Comment:

What a wonderful, perfectly balanced class. I will definitely do this one over and over again. Thank you so much!

atblount
atblount
March 14, 2017
Comment:

This was the very first experience in many years that I tried Yoga - getting older and having health issues pop up has reminded me that I need to love myself and take care of my body. This was amazing!

BJJ
BJJ
March 10, 2017
Comment:

After working through the intermediate challenge, I decided to do the beginner. I am finding that these videos build length and flexibility as well as helping me to slow down. I am glad I made this decision.

Mogi27
Mogi27
March 2, 2017
Comment:

I was so nervous about starting a class. I have a bulging disc in my lower back and a lot of things hurt it. During one of the poses I actually had to stop and take a break because my legs started tingling. I love that I don't have to look like an idiot in class stopping or asking questions. I've done yoga twice before and both times I liked what yoga stood for, but the instructors were horrible. This class was great, perfect pace, perfect instruction and very calming voice. def a 5/5 experience. My back feels better already!

DebbyBee
DebbyBee
February 17, 2017
Comment:

I thoroughly enjoyed this class, my only limitation involved the deep squat as I couldn't get comfortable with my arms inside the legs. Hoping this will come with time as I had my hand behind me on the floor. Thank you so much!