Vinyasa Yoga for Lower Back Care: Alignment

User avatar for Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.9 (56 votes)
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In part 2 of Fiji's 4-part series on lower back health, she emphasizes core stability and strength, along with alignment, particularly of the hips. She also takes the principles that you learned in the first class and extends them out into the limbs, where you stand, lift and move around in your world. Her descriptions will help you understand and feel what it is like to do all of those things from a place of stability and strength, helping you strengthen and protect your lower back no matter what you do. The entire program, Vinyasa Yoga for Lower Back Care, can be found on our Yoga Programs page.

Equipment: Block
Style: Vinyasa Yoga, Yoga for Strength, Yoga for Back Care


help tissues
Claudia Mercier 2 months ago

I have a scoliose and this practice has helped me so much with my lower back

upward facing dog
lydia_marie927 6 months ago

using the block was so helpful!! i did a class earlier this summer on chaturanga which was helpful, but using the block between my thighs took me even further. sometimes i feel a pinch in my lower back when i flip to upward facing dog, but this time i didn’t. i will forever think about the block to help me engage my core. thanks fiji!!

This was SO helpful to me. A
Nyamyj 8 months ago

This was SO helpful to me. A workshop I will work on again and again to get it into my muscle memory for a safer practice. Thank you Fiji for recommending this to me, a beginner. It is so important to learn these fundamentals. I would love more of these “workshops” to build a safe and strong practice. As a beginner, it is necessary to learn proper alignment from the start.

Detailed muscle activities and focus
nadomom 10 months ago

I've practiced yoga for over 15 years and this is the first time I understood where my muscles needed to be during vinyasa. Thank you. I will be conscious of my movements in the future.

Wonderful focused lower back

Wonderful focused lower back / core boost. And paradigm shift for upward dog!
Thank you, Fiji.
Will revisit!

Such Benefit for the Low Back
Pam Palmer 1 year ago

I have been practicing yoga for a number of years and just recently have been feeling strain in my low back. I have emphasized proper alignment in my practice, and yet, because of Fiji's meticulously clear instruction, realized I was doing a number of things improperly. Fiji's series on the low back is teaching my so much to improve the overall benefit of my practice, especially as it relates to a healthy lower back.

Johannasjo 1 year ago

Quite a few eye openers when using the block! Great class as a reminder to always be aligned. Realized I have not been doing back-bending correctly. Thank you Fiji for all your amazing classes. Namaste.

Yoga Core!
lovedrumtalk 1 year ago

Love this 2nd class of the series, it's practically like a short yoga core class but so good for refreshing the mind about alignment because of these exercises too! Fiji is my favourite teacher here and it's because of her i've decided to subscribe to support the website. Love this energetic class of core and alignment work!

My back was killing me
Adventuress42 1 year ago

I've been driving cross country in a minivan and my lower back has been really killing me, so sore and weak that I thought it would go out. I love this series, but this one specifically is especially excellent for strengthening my back when my injuries are acting. Whether from driving or sitting too long or carrying something too heavy. Wonderful. I feel so refreshed!

So helpful!
smancusi 1 year ago

This series of practices is just what I needed. Thank you so much for taking the time to create them.