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Create a Free AccountSpinal 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.
Equipment:
- Block
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Beautiful class, thank you so much..
Very rewarding, thank you!
That was awesome!
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.
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.
That felt great. Just what I needed. Thank you.
So lovely. Thank you so much
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.
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 :-)
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.
a beautiful experience of fluidity...music and movement. perfect.
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!
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!
una clase preciosa, gracias
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. :)
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.
Thanks,x
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?
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!
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?
<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>
This was great, just what I needed today!
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!
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.
Thank you another very enjoyable class with excellent instruction!
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.
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!
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!!
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!
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.
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.
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
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
Loved the gentle twists and heart-openers!
Excellent class. It made me feel so relaxed at the end. Thank you!
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.
Fantastic challenge
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!
For me the best class of this challenge so far. Wonderful! Thank you!
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.
Your classes are beautiful. I feel like i can really connect and follow the instructions.
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
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.
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!
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!
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!
What a wonderful, perfectly balanced class. I will definitely do this one over and over again. Thank you so much!
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!
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.
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!