Vinyasa Yoga for Lower Back Care: Deep Release

Sprained my lower back yesterday and took the day off yoga. Returned today with this class and with a few modifications, I found this to be a very effective re-entry. Thank you, Fiji, for the excellent guidance!

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such a relief, absolutely perfect thank you!!

Thank you for this class! I keep returning to it. Just one question: when you sit on your heels, like in the photo of this class, with your hand up and stretching in the opposite direction, and you say "make sure that you sit completely", I cannot do it, My body is not allowing me to sit on the mat from virasana pose. Should I use a block to sit or should I go as far as I can?

Thanks so much, Fiji. After following two of your other classes, I found this a great addition for my lower back. I find your suggestions and reminders so very helpful.
Namaste

I overdid it on the rowing machine today - what a blessing this practise wqs. Thank you so much. Now I know where to find relief for lower back pain - a click away!

Thanks so much for this! This is my go-to class when I have a sore back from sitting for long periods etc. Wow!

really enjoyed this practice. Was a little touch on my knees as I had to alter it a little bit. But it was a nice mid day practice.

I really loved this video thank you! This is just what I needed today!

Thank you for your guidance through yoga Fiji. Love your lessons. I have a question. usually you give suggestions for when one cannot reach. I missed that for the part where you cross your elbow over a knee (app 20 minutes into the video) and let the elbow rest on the floor. What if you cannot rest your elbow on the floor? I can just reach it outside the knee but nowhere near the floor. Do I just keep it there and watch the mm miracles happen over time? Looking forward to your response. Namaste Amarens

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.

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.

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!

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!

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

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.

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.

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.

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!

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.

My back feels great...I don't have issue with it but I want to keep it healthy. I will do this often to maintain my back health

Thank you Fiji...as always a wonderful sequence with perfect instruction...love your classes Fiji.
Namaste

I just discover this class - I can only said shame I didn’t before! I had lower back problems for years and this class felt really good.
Thanks Fiji to cover all the bases!!

This is my go-to class weekly to make sure that my low back stays healthy. I feel great every time!

Thank you, Fiji. I have an ongoing problem with my lower right back that affects my sciatic nerve. It also goes up into my cervical spine and right shoulder. I will see how the effects of this class feel in my back later today. Currently, I felt the tension move from lower right back into my shoulder...at least it moved!!! But as you said, it may just need rest.

I will take any advice you can offer!

My first class in do yoga with me. Thanks you so much, Fiji, I feel great. I'm trying to come back to yoga practice after many years :)

Thanks Fiji, this is a great class. I mostly enjoy the balance between challenge and comfort, between stretch and toning. I notice I always return to this class. Very nice.

I love the way you guide your practice. I h ave a better understanding of how to care for my body. In this class I did postures I have not done before. I really enjoyed it and will bookmark to do it again. You are a wonderful teacher. Thank you!

I appreciate every Fiji classes. This one is also great! The pain went out. Thanks!

Love this session and Fiji! I have tweaked my back due to over work, aka too much baby holding, and this really targeted the hips and back to help open and alleviate my pain. I will be bookmarking this for sure!

I did this class yesterday, after waking up with terrible lower back pain. Today, it is almost gone! What an incredible class -- thank you, Fiji!

I love love love FIJi MCAlpine!!

When you still need that lower back and hip openings but do not have time or energy to do a full class, this is perfect to just keep them hips open and happy! Thank you Fiji for this series!

I will say it again this is a great class for after my morning walk and for anyone who has back issues. This class is short , sweet and very effective
Peace and Love
Oakville Ontario
tw

Thank you Fiji for this class! it was an eyeopener for me to learn that tight hamstrings and hips correlate with soreness in my lower back! it makes me feel in charge and able to work on this! Greetings from Holland!

Thank you very much Fiji! :) You are a wonderful teacher!

Thanks so much, Fiji. My lower back feels amazing. Like so amazing I almost cried! Thanks for all you do.

Gentle for the back yet effective. thanks!

I love this class! Fiji, Thank you so much; I hope my back continues to feel this good throughout the day.

I get the worst PMS back cramps. This class gave me the perfect blend of movement and stretch to those tender spots, when every other activity feels awful! Yet another win for Fiji!

My back loved this practise. Very gentle but with some perfect twists and intentions which made my back feel perfectly at ease and strong.

I feel like this class has been custom made for me and my lower back issues. I love the gentle flow and the deep stretches , truly makes my back feel so good.
What a gift, thankyou figi.
Peace tw

I am learning so much about lower back care through these four classes. There's always a tendency with vinyasa classes to transition in and out of poses without thinking about the strain it is putting on the lower back region. I often have a sore back so finding the time and space to open my back with care is proving very rewarding. Thank you Fiji once again for putting together such a great series of classes.

such a great class. thank you from cologne!

Feels great to focus on lower back. (Have chronic QL strain from dance). Loved even the side seated reach at the beginning. Targets the attachment where i have most trouble and never considered how simple but effective this stretch would be! Also, the deep hip stretching which I need more of (used to not be able to Goddess Squat at all; getting there now..)Thank-you so much for posting your class. I am grateful to have learned from you

Wow!! My back feels fabulous!! Thank you Fiji!!

It's like Christmas when a new class is posted, love this new series Figi! Always love classes that feel good on my back and love when it starts in child's pose. I also love the quiet .
Peace