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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.

Equipment:
  • Block
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Comments

Existing Comments

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!

terkalin
terkalin
February 14, 2017
Comment:

I had to get up extra early to fit this one into my morning routine, but the hour flew by. I felt thoroughly stretched and it seemed as if Anastasia were in person beside me guiding me with the details to relax, open and correct my form. I appreciate the 30-day challenge for for simply expanding my practice from the same beloved routines.

tashab
tashab
February 7, 2017
Comment:

thank you, Anastasia. This was such a yummy practice!

melissac
melissac
February 7, 2017
Comment:

I'm a stiff 50 year old beginner. That was a perfect way to start my day. Thanks Anastasia.

VancouverCathy
VancouverCathy
February 4, 2017
Comment:

That. Was. Amazing.
After sitting at a desk all week, this is exactly what I needed.
Thank you !

coffeenbooks
coffeenbooks
January 31, 2017
Comment:

This class was a beautiful, gentle spinal class. I thoroughly enjoyed it. The class was well taught and well prompted. I will be coming back to do this class often. One of my favorites. Thank you!

DashOfLife
DashOfLife
January 26, 2017
Comment:

I've never been into yoga since my flexibility has always been crap. I started with the prenatal practice when I was pregnant and have tried some of the other videos since then. I'm doing the 30 day challenge now and this practice is by far my favorite. Even in the parts that were challenging, I felt the instructor was great at making me feel ok with what I could/could not do and her reminders for breath and releasing tension were spot on.

bdanylik
bdanylik
January 18, 2017
Comment:

I had some difficulty with the video stopping and starting. The practice was great.

JojoMa
JojoMa
January 16, 2017
Comment:

My favorite of the 30 day challenge so far....perhaps because it's exactly what my body needed today :)

Rbreid73
Rbreid73
January 14, 2017
Comment:

30 day challenge is really enabling me to discover classes I had never done before - this being one of them. It was perfect to focus on the spine which often feels tight and knotty. the pace and range of poses really helped bring so much benefit from the practice. Thank you

Astrid Gervais
Astrid Gervais
January 10, 2017
Comment:

A wonderful depth to this beginner class. So nice to discover Anastasia's way of delivering what is in my opinion a top rate beginner class! Thank-you as I catch up on my 30-day challenge.

Reneediane
Reneediane
January 9, 2017
Comment:

This was perfect, feel so refreshed and relaxed. Anastasia voice is so soothing to listen to and easy to follow.

conleyfwright
conleyfwright
January 9, 2017
Comment:

Feeling very clunky. I've been very athletic all my life, but not very flexible....thus, have not gravitated to Yoga. Now, coming back from injuries, have decided to take the 30 day challenge. And it is a challenge for me.....parts are wonderful and synchronistic, others are wobbly and clunky. I guess this is where I am now. Hopefully by day 30 I will have more grace and more space in my body. Thanks David for bringing together a great group of instructors!

Anastasia Hangemanole
Anastasia Hangemanole
January 9, 2017
Comment:

First, amazing that you are taking on the 30 day challenge being so new. That takes a lot of courage. My unsolicited advice is to be as loving and gentle with yourself as possible. It sounds like your body has been through a lot, and never force something. Be patient, and accept the clunkiness - trust me, even experienced yogis feel that way too sometimes. I am sure with some dedication, you will notice the changes soon :)

v3r0nica
v3r0nica
January 8, 2017
Comment:

Thank you, Ii wish I had the time to start my day out with this practice every day

Deborah Lilly
Deborah Lilly
January 7, 2017
Comment:

Thanks Anastasia - be-you-tiful class. I feel calmed and strengthened, and I really like that you remind me that this is important at the end ... sometimes the 'must do;s" nag for precedence. Being calm and strong is more important and will help me cope. Blessed be.

Clarab2
Clarab2
January 7, 2017
Comment:

I feel balanced. A wonderful warmth in my body, in my spirit. I can feel the benefits of the first classes in this 30 day challenge. Thank you Anastasia!

GausBaus
GausBaus
January 7, 2017
Comment:

I found this a great Saturday practice for the 30-day challenge. A nice long, slow practice with plenty of deep breathing to calm the soul and challenging poses to reward your body for the practice. A great first week! Thank you!

jpanarella
jpanarella
January 7, 2017
Comment:

Beautiful class, my favorite of the challenge so far! Thank you : )

cfmesq
cfmesq
January 7, 2017
Comment:

This was the perfect class for me today. After too many months without a regular practice, my body is starting to"unlock." Thank you!

Melanie Lichtinger
Melanie Lichtinger
January 7, 2017
Comment:

Great gentle and strengthening inner spine massage! Perfect flow and dance of poses, good pace, and calm, clear, and chill instructions.
Will be BACK for that one.
And will check out more other classes from you, Anastasia!
See you in the commUnity!

Cljok
Cljok
January 7, 2017
Comment:

I enjoy this practise. I suggest a few more verbal cues for some of the poses ie right leg does x, left leg does y just so it isn't necessary to watch the screen closely. Also suggest including rocking on your back a few times after leg lifts to massage the lower back.

lori1610
lori1610
January 7, 2017
Comment:

Wow! My back has never felt so good! I plan to add this one to my favourites. Thank you :)

danifel
danifel
January 7, 2017
Comment:

Thank you Anastasia! It was a great session for the spine and relax. Namaste!

Kat Colorado
Kat Colorado
January 7, 2017
Comment:

What a lovely way to start the weekend. I really enjoyed this practice. It was intense at some points but never too much and in the end I feel all warm and relaxed.

gloonie1
gloonie1
January 5, 2017
Comment:

Couldn't have come at a better time. My girl friend has been having some back issues, and this has really helped. Thanks Anastasia for the wonderful class.

Chardalo
Chardalo
December 23, 2016
Comment:

I'm adding this one to the practice "rotation". Lovely calming instruction and nice combination of poses to release the back and strengthen the core. 12

Anastasia Hangemanole
Anastasia Hangemanole
December 20, 2016
Comment:

Thanks for the wonderful feedback everyone! David and I knew after we filmed it that it was going to be a good one :)

psychedelic_cupcake
psychedelic_cupcake
December 19, 2016
Comment:

I absolutely loved this class. I felt like jelly afterwards, I was so relaxed and tension free!

alexi
alexi
December 17, 2016
Comment:

A lot of snow shoveling in Ottawa this weekend; this beautifully designed, paced and focused class has me shovel ready! Thank you Anastasia :)

Ramsdenjo
Ramsdenjo
December 12, 2016
Comment:

Wonderful relaxing spinal awareness practice, lovely calm voice and instruction. I've bookmarked this for mornings and am really feeling the benefits in my spine and general wellbeing. Thank you Anastasia. x

devaneguil
devaneguil
December 11, 2016
Comment:

amazing class even for the more advanced, to slow down and get deeper into the poses, feeling good!!!

Tesshiva
Tesshiva
December 6, 2016
Comment:

Anastasia has a fantastic way of leading through a progressively challenging practice - and you feel so much better when you finish than when you started! I came to yoga to work on my core strength and flexibility because my back was a wreck. I've been working with just beginner's videos on DYWM for almost a year, and the victory I feel when I complete a new practice such as this makes me feel great! Many Thanks, Anastasia!

yogagypsy
yogagypsy
December 5, 2016
Comment:

This was an amazing class! I will return to it over and over.