Spinal Care for Beginners

Spinal Care for Beginners

User avatar for Anastasia Hangemanole
Instructor Anastasia Hangemanole
Average: 4.8 (172 votes)
If you're having issues with the player:

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.

Equipment: Block
Style: Hatha Yoga, Yoga for Runners, Yoga for Athletes, Yoga for Strength, Yoga for Back Care


Serious question
fwatson1 1 month ago

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?

Re: Serious question
David Procyshyn 4 days ago

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 this class 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.

Hi, I have this problem too,
YumenoKyuusaku 6 days ago

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?

Thank you fwatson
Solacvert 1 week ago

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.


jduffy8 2 months ago

This was great, just what I needed today!

Beautiful class
mjscott88 4 months ago

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!

Day 7 of 30
Maralepp 7 months ago

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.

Thoroughly enjoyed
Gaynor Walters 7 months ago

Thank you another very enjoyable class with excellent instruction!

Wonderful Music
Isabel Cueva 8 months ago

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 7 months ago

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!