Vinyasa Yoga for Lower Back Care: Deep Release

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.8 (164 votes)
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In part 3 of Fiji's 4-part series on lower back health, Fiji's focus is on releasing the key muscles that can be responsible of lower back discomfort and pain. She carefully moves into gradually deeper stretches for the hips, legs and lower back, ensuring that everything she does with you is moving toward an outcome that includes pain relief, flexibility and strength. The entire program, Vinyasa Yoga for Lower Back Care, can be found on our Yoga Programs page.

Equipment: None
Style: Vinyasa Yoga, Yoga for Strength, Yoga for Back Care


paulaserravalle 3 weeks ago

I love Fiji. She is so gentle and easy to follow. I have to say my hips responded more to this practice then my lower back. Still looking for the ultimate practice that helps my old, achy, morning back pain.

karalittle 3 months ago

In addition to wanting to heal lower back pain, I happen to have mild arthritis in my knees. This practice contains many deep knee bends - child's pose, sitting on heals, deep squat, heel to thigh, etc. As much as I am familiar with alterations, I found the number of adjustments I had to make distracting from the practice. For me I will seek out a different class for lower back relief.

rebeccably 10 months ago

Wonderfully sequenced and cued. Great pace and just right for a little low back release. This would be fantastic to do just before bed. Thank you!

mhefuller 11 months ago

I had my daughter almost nine weeks ago and have enjoyed getting back into my practice with Fiji's postnatal classes. I didn't see this one come up as a specific postpartum class, but it has been amazing for the back pain I've experienced from carrying my little one around all day. Highly recommend to other mamas!

[email protected] 11 months ago

Dear Fiji, thank you so much!! This is so good for body and soul... thank you! You are doing great work!! <3

Lots of love, Lea

Kimb 1 year ago

Thanks Fiji for a good yoga practice while I'm experiencing some lower back pain. It's hard to skip yoga when I have minor pain. You've put together some really rewarding stretches.

reneequinby 1 year ago

So much for six weeks of physical therapy. A few a Fiji and David's classes has been way more effective at relieving my excrutiating back pain than everything my PT has told me to do. A lot cheaper too! I actually slept through the night last night and walked down the stairs like a normal person this morning. Pain level down from seven to a two in about five days after about 10 months of this going on. Guess I will be yoga girl from now on. Thank you so much! Hoping I can start running again soon.

Gracie70 1 year ago

If you don’t have lots of time but want to wring yourself out like a wet rag, this is perfect. Just gentle enough that you don’t break a sweat but you go as deep as you need to stretch what is stuck.

alenanton 1 year ago

This class works so well for me. I used to have persistent lower back pain and luckily it has largely disappeared probably partly due to yoga. Whenever it flares up a little, this is my go to class and always makes me feel so much better. Thanks Fiji!

a.lentil 1 year ago

I think it’s important for users to know which kind of lower back pain this session is good for. I have chronic lumbar pain caused by my discs, and much of the stretches in this video are the exact opposite of what I’ve been taught to do for my pain. Maybe this stuff is more for muscular tightness.