Vinyasa Yoga for Lower Back Care: Deep Release

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.7 (188 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/Power Yoga, Yoga for Strength, Yoga for Back Care


dmitrikv 1 month ago

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?

Fiji McAlpine 1 month ago

A block might be a bit tippy when you are going side to side, try a rolled up blanket between your heels and sit bones. I hope this helps!

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.

Gitti 7 months ago

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!

janineillian 10 months ago

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

collcurt 1 year ago

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.

messex 1 year ago

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

paulaserravalle 1 year 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 2 years 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.