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Vinyasa Yoga for Lower Back Care: Deep Release

Intermediate II
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.
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Comments

Existing Comments

mitch21131
mitch21131
May 11, 2022
Comment:

Perfect way to start the day when experience some back issues. Nice and short. Provides a good release for those of us who tend to sleep in a twisted position.

leahandmike
leahandmike
April 3, 2022
Comment:

Beautiful practice, thank you! I especially loved the half-butterfly twist :)

jonathonlee
jonathonlee
December 10, 2021
Fivestar Rating:
5
Comment:

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!

dmitrikv
dmitrikv
May 10, 2021
Comment:

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?

sglazer@sympatico.ca
[email protected]
December 13, 2020
Comment:

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

Gitti
Gitti
October 24, 2020
Comment:

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
janineillian
July 30, 2020
Comment:

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
collcurt
April 23, 2020
Comment:

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
messex
December 14, 2019
Comment:

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

amarensschuurmans@gmail.com
[email protected]
September 6, 2019
Comment:

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
paulaserravalle
July 27, 2019
Comment:

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
karalittle
May 9, 2019
Comment:

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
rebeccably
October 3, 2018
Comment:

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
mhefuller
September 15, 2018
Comment:

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!

lea.muller@student.maastrichtuniversity.nl
[email protected]
August 30, 2018
Comment:

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
Kimb
August 20, 2018
Comment:

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
reneequinby
July 13, 2018
Comment:

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
Gracie70
June 13, 2018
Comment:

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
alenanton
May 28, 2018
Comment:

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
a.lentil
May 10, 2018
Comment:

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.

nadonado
nadonado
April 7, 2018
Comment:

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

RobynCS
RobynCS
March 24, 2018
Comment:

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

Sylviaperezdelae
Sylviaperezdelae
March 8, 2018
Comment:

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!!

abmarlow@netins.net
[email protected]
February 14, 2018
Comment:

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

Vaelei Walkden-Brown
Vaelei Walkden-Brown
February 1, 2018
Comment:

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!

Karol Coopman
Karol Coopman
January 12, 2018
Comment:

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 :)

Thomas Ameel
Thomas Ameel
December 28, 2017
Comment:

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.

jennMann1
jennMann1
November 14, 2017
Comment:

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!

goldi151@icloud.com
[email protected]
November 12, 2017
Comment:

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

ajvernon12
ajvernon12
October 27, 2017
Comment:

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!

saxorax
saxorax
October 16, 2017
Comment:

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!

lovedrumtalk
lovedrumtalk
September 11, 2017
Comment:

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!

Trudywalker5@gmail.com
[email protected]
August 17, 2017
Comment:

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

Belinda
Belinda
August 11, 2017
Comment:

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!

adrianacreyes11
adrianacreyes11
July 28, 2017
Comment:

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

Becky in TX
Becky in TX
June 27, 2017
Comment:

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

jen lombardi
jen lombardi
June 23, 2017
Comment:

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!

debbodkin
debbodkin
June 11, 2017
Comment:

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

Trudywalker5@gmail.com
[email protected]
May 30, 2017
Comment:

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

Rbreid73
Rbreid73
May 29, 2017
Comment:

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.

Fiji McAlpine
Fiji McAlpine
July 22, 2017
Comment:

I am so glad you are finding these classes useful. You are so right, the rush through transitions is where our lower back gets the most misuse. I am hoping these classes help bring that to light and prevent as well as treat lower back injuries!

Mee
Mee
May 24, 2017
Comment:

such a great class. thank you from cologne!