Spinal Care for Beginners

Intermediate I
(205 Reviews)
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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.


  • Block


  • Twists
  • Strength
  • Spine
  • Flexibility
  • Core Strength
  • Backbends
  • Legs and Feet
  • Neck/Shoulders


  • Hatha Yoga
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
September 4, 2020

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.

July 7, 2020

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 :-)

April 27, 2020

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.