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Vinyasa Yoga for Lower Back Care: Stability

Intermediate II
In the first class in Fiji's series on Yoga for Lower Back Care, Fiji spends time on how to activate the core and stabilize the body in order to protect the back and strengthen our natural support mechanisms. This is particularly important in a vinyasa flow, since poses like chaturanga and upward facing dog can be hard on the lower back if not done properly, but it's even more important in daily life when we're walking, running, lifting, reaching and working. The entire program, Vinyasa Yoga for Lower Back Care, can be found on our Yoga Programs page.
Equipment:
  • Strap
Style:

Comments

Existing Comments

WKB
WKB
November 7, 2022
Comment:

I've been practicing this everyday this week to relieve sciatica. It's working wonders, thank you xx

mitch21131
mitch21131
May 11, 2022
Comment:

Have done this several times when experiencing a bout of back pain.

nadonado
nadonado
May 5, 2022
Comment:

So good for my back, feels better than when I started. Thank you

Betteren
Betteren
March 6, 2022
Fivestar Rating:
5
Comment:

this is such a good class for lower back care. Thank you Fiji!

mcala
mcala
October 21, 2021
Comment:

This is my go to class when I wake up with my low back tight. It is gentle yet has enough heat to properly release tight muscles. My low back always feels very relaxed by the end :)

thefoodlady73@gmail.com
[email protected]
April 1, 2021
Comment:

Wow! I often struggle with any practice that requires strength because my low back suffers. My arms and legs are shaking but the back side of my body feels totally at peace! I will return to this practice again and again!

JulieBonner
JulieBonner
March 1, 2021
Comment:

I would have never believed that this worked unless I did it myself. As I am going through the class, my arms are aching my legs are shaky. How in the world is this helping my lower back?? Not a believer. Till it was all over, I stood up and couldn't believe it, lower back pain minimal to none. I sit in a chair all day with very little chance to move around, my lower back aches all the time till today. So Figi you have made a believer out of me and I will not doubt the process if these amazing results are what is waiting at the end.

kimchi
kimchi
January 2, 2021
Comment:

Thank you for this class - it helped to ease some of the stiffness and tension in my lower back. I'm trying to stay positive in the moment and avoid comparisons or judgements of the state of my body and yoga practice before and after several months of COVID restrictions, but it's tough sometimes. Your classes help!

Sebosvisser@gmail.com
[email protected]
July 26, 2020
Comment:

Fiji, thank you so much! What a wonderful class. It also made me realise once again what an excellent teacher you are. You remind me of all the details I tend to forget in a pose, and at exactly the right moment.

Betteren
Betteren
June 7, 2020
Comment:

This class as well as the whole programme is so helpful for my back! Thank you Fiji, excellent!

KJAL
KJAL
April 29, 2020
Comment:

Oh wow! This was a challenging sequence for me, but truly helped release tension in my back. Thanks so very much.

Doone1964
Doone1964
April 25, 2020
Comment:

Thanks Fiji. I have lower back arthritis in the facet joint. This is the perfect class for stretching out my back and keeping it from getting stiff.

Yadda
Yadda
April 19, 2020
Comment:

Thank you Fiji! This was just what I needed, I was feeling tight and heavy in my legs and lower back from running and menstrual craps and after this class I feel supple and energised and ready to embrace the day. I loved the balance between strength and stretch. Namaste.

ejanedelong
ejanedelong
February 10, 2020
Comment:

Another awesome class! I am healing a left hip injury and the combination of stretch and strengthening feels very therapeutic. FYI tho some have said this feels like a beginner class (and I was hoping it was!) for me it was definitely intermediate (hard work but doable!). DYWM has been very helpful to me in restoring the function of my left hip and leg -- thank you.

sng4ever
sng4ever
September 26, 2019
Comment:

What a lovely practice. So good for tension release. Loved how my hamstrings felt afterwards.

DaniKiss
DaniKiss
July 25, 2019
Comment:

I swear this class keeps getting better every time I take it... Thank you so much, Fiji! Namaste

tracygibbons99@gmail.com
[email protected]
May 13, 2019
Comment:

As usual, I loved Fiji's class and my back felt fantastic after the practice. However, I do a lot of the videos on here and found that this one was misleading being labeled "intermediate". It felt quite beginner, and I found a few times I was waiting much longer than usual to get into a pose due to longer explanations. Still enjoyed!

mcala
mcala
March 23, 2019
Comment:

Thank you so much for this class! My back has been extremely tight lately, and this class (and series) has helped warm up and release all of the muscle groups contributing to this discomfort. Even after many years of yoga, I've only just been realizing my neglect for engaging my lower abdominals, and this class is great for reminding me to do that as well. This series along with some of David's targeted back classes are providing some major relief!

ag329
ag329
March 4, 2019
Comment:

Wow, I didn't realize how tight I was until I did this class. Hello ignored muscles! Thank you for the release and I'm looking forward to the second class in this series. :)

G-Van
G-Van
September 12, 2018
Comment:

being new to yoga, I found the description of each target very helpful.

DWitter
DWitter
August 8, 2018
Comment:

I can't begin to tell you how therapeutic Fiji has been for me. She is so thorough in her explanation that I feel as though she is right next to me helping me on my mat! My lower back is not hurting me; however I have intense hamstring and hip pain only on my left side. My entire yin body is in pain. This practice helped to ease the tension so much that I feel at least 80% better. I do a lot of intense training example P90X3 and this is the perfect way to get my body back into alignment. Graciously and sincerely I thank you!

hmariea
hmariea
June 18, 2018
Comment:

I come back to this class over and over again, usually once a week. I have low back/hip issues and the hip flexor and hamstring work done here is exactly what I need to continue to feel strong in every other aspect of my movement throughout the week. So grateful! :)

DaniKiss
DaniKiss
May 25, 2018
Comment:

Incredible class as always, Fiji!! I found myself whispering "wow" to myself throughout this session because you continuously provided opportunity for release. This class in particular has left me feeling rejuvenated, energized, and most of all - my back feeling great. I was born with fuzed vertebrae resulting in a herniated disc in my lower lumbar spine. Your classes have allowed me to continue living my life with so much more space in my spine and less pain overall. Thank you for this beautiful session and for sharing your wise strategies for moving our bodies and opening our minds to this flow and movement

Anna Vibeke Eilert
Anna Vibeke Eilert
April 20, 2018
Comment:

I just did this class for the first time. I seem to have chronic lower back pain these days, and this class was such a relief. Thank you, Fiji, and thank you, DoYogaWithMe!!

Melanie Lichtinger
Melanie Lichtinger
March 29, 2018
Comment:

Wonderful calm release and strengthening practice on a grey Yin Springy day.
Feeling gently regenerated.

breaght
breaght
March 16, 2018
Comment:

The class is fantastic but I the voice tone is so low I can hardly hear the instructor. I have my volume turn up all the way and can barely hear the instructions even if I position my laptop by my head. Haven't had this problem with any other videos on this site.

Nyamyj
Nyamyj
February 25, 2018
Comment:

Such meticulous instruction throughout enabled this beginner to do most of this, I simply replaced cobra for upward dog. Please consider a video with instruction for upward dog. Thank you Fiji!

Healthy2016
Healthy2016
February 8, 2018
Comment:

Thank you so much. You are so thorough with your instruction and I love it. I always come back to your classes because they are safe and truly enjoyable. I have 3 herniated discs and through doing yoga regularly I have saved myself from surgery and my pain is much less than ever before. I am grateful for your classes. They really keep me young physically and in spirit as I am getting older.

loveofjoe11
loveofjoe11
December 28, 2017
Comment:

I usually do hot yoga on Thursdays, but with the kids on winter break I didn't have a sitter. This was a nice alternative to do once the kids went to bed!!! My hips are usually open, but my hamstrings aren't so this is great. Thank you.

beancollins
beancollins
October 28, 2017
Comment:

This class is magic. For me at least. It really seems to solve the lower back issues I had been having. I'm planning on doing this class once a week at least.

livia.c
livia.c
October 6, 2017
Comment:

really good class for extending the hamstrings. my legs were gently shaking which I like so much to observe and to control with my breath, Thank you!

bettina.hamelin@gmail.com
[email protected]
October 1, 2017
Comment:

Thank you so much for a fantastic class. You guidance and explanations throughout make this class a winner for me. I feel so much better and will make this session one of my regulars!

Kathi
Kathi
September 28, 2017
Comment:

Thank you Fiji, this class was spot on. I'm a skater, and get recurring lower back pain from tight hamstrings, illiopsoas, and just plain old getting old and creaky. After my latest bout of pain, I've promised my body regular yoga practise to counter the tensions of skating. I suspect this class will be a regular in my repertoire.

PeacefulRN
PeacefulRN
September 28, 2017
Comment:

I've been hiking for the past few days and my lower back and hips have felt very tight - this class helped to soften some of that tightness and loosen up my creaky hamstrings. Essential maintenance work for those of us who like to be active! My lower body was challenged by the longer holds in the deep chair pose and I loved the Fiji's reminder that we are generating heat in order to melt tension - a very nice image to have to help me breathe through some fire-y moments. Thank you

Kyraniums
Kyraniums
September 17, 2017
Comment:

I did this workout thinking it was for beginners and found it quite challenging. But thanks to the great cues, it went surprisingly well. Very enjoyable, thanks!

rockerrichie
rockerrichie
September 6, 2017
Comment:

Thanks for this class. Great focus on my weak spots :-) with a lot of helpful explanations.

Helen Alford
Helen Alford
August 30, 2017
Comment:

I learnt more about the bandhas through Sarah-Jane's yin/yang classes but this definitely helped me understand more, not only core but about keeping the knees bent and tucking the tail bone under. I had a rude awakening recently that my body has actually aged and I seem to have to take more care! I've learnt far more about yoga alignment, posture and safe practice through this website than any classes I've ever attended!

ryann311
ryann311
August 16, 2017
Comment:

I had spinal fusion surgery in late 2015 and had to sacrifice my yoga practice (inspired in no small part by DYWM). I've been healing and getting stronger since then, and yoga is back in my life, albeit with necessary modifications for my fusion. This session was so helpful and safe. The connection between hips, hamstrings and lower back is absolutely critical and Fiji addresses it beautifully. I will incorporate this into my continued rehabilitation (plus the IT-band's nemesis, the pigeon pose) going forward - thank you and namaste.

ryann311
ryann311
August 16, 2017
Comment:

I had spinal fusion surgery in late 2015 and had to sacrifice my yoga practice (inspired in no small part by DYWM). I've been healing and getting stronger since then, and yoga is back in my life, albeit with necessary modifications for my fusion. This session was so helpful and safe. The connection between hips, hamstrings and lower back is absolutely critical and Fiji addresses it beautifully. I will incorporate this into my continued rehabilitation (plus the IT-band's nemesis, the pigeon pose) going forward - thank you and namaste.

KrystleJane
KrystleJane
July 20, 2017
Comment:

Classes like this are why I'm a subscriber and staunch supporter of DYWM! The last week has been a nightmare with inexplicable back pain (self-diagnosed Sciatica problems) and I wanted to try to remedy it myself with a re-commitment to yoga before seeking support from a doctor. Fiji's class definitely nailed it, my body feels relaxed and I feel like my back is finally relaxed after a week of tension and pain. Thank you!

hr3191
hr3191
July 12, 2017
Comment:

I'm always asking instructors for lower back and hip poses because I hold a lot of tension there. This video helped me stretch deeply in places I haven't been able to reach before!!

debbodkin
debbodkin
June 8, 2017
Comment:

So perfect! Fiji has the most incredible detailed instructions and the flow of the class is gentle yet effective. My back feels very thankful! (as does my mind)

noodelle
noodelle
June 8, 2017
Comment:

This is the best class I've been through for releasing the deep tension i have in my lower back, hamstrings and hips. I have always been pretty flexible so typically these stretching classes don't really get where I need them to. But Fiji gives very clear instructions for the most seemingly-minor movements that get so much deeper into the stretch. Really brilliant class. I will absolutely do it again and probably buy it so I have it forever.