Vinyasa Yoga for Lower Back Care: Deep Release

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.8 (179 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


janineillian 2 weeks 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 3 months 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 8 months ago

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

amarensschuurma... 11 months ago

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 1 year 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 1 year 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 1 year 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!

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.