Spinal Care for Beginners

Anastasia Hangemanole
Instructor Anastasia Hangemanole
Average: 4.8 (181 votes)
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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 Athletes, Yoga for Runners, Yoga for Strength, Yoga for Back Care


ÀfricaRM 10 months ago

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 11 months ago

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!

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 1 year ago

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 1 year 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?

David Procyshyn 1 year 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.

YumenoKyuusaku 1 year 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?

Solacvert 1 year 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.