Yin/Yang Yoga for the Spine

Intermediate I

Sarah-Jane begins with a yang flow, which is full of energy, movement and challenging poses, to warm and prepare the body for 30 minutes of yin. The heat generated during the first 20 minutes makes the yin poses - the deeper spinal bends and twists - feel so good you'll want to spend a lot more time in savasana.



Existing Comments

November 29, 2021

I have done this class dozens and dozens of times over the years. It works magic on my back and shoulders. Thank you Sarah

ruth lewis
May 14, 2021

a lovely practice, thank you. I appreciated the directions and explanations, they helped me adjust my body and really get into the poses and stretches. Thank you. :)

bianca di meglio
July 2, 2020

Thank you,
Really nice practice. I have some pain in my shoulders and this class helped eased the pain.
Slow and relaxin, just what I needed :)

May 21, 2020

I cut this class short around the 35 minute mark, the poses and class are nice, however, I agree with another commenter, Sarah Jane talks an awful lot during the yang poses, I personally found it very distracting.

March 30, 2020

This video was very therapeutic and relaxing for the spine. I will certainly practice weekly with this video. Thanks!

January 1, 2020

This is an amazing sequence, not only for the spine, but for the upper back. I've gone back to it again and again. Thank you!!

Gillian Healey
October 14, 2019

Feeling under the weather today so this practice was perfect for me. Clear instructions and lovely balance between ying & yang . Thank you!

April 11, 2019

I was very disappointed with this class. Initially I really liked it as it was great stretching and Sarah Jane gave lots of options for different expressions of the pose depending on what your body was capable of that day. However for the peak pose I was very unclear as to where my legs where meant to be and had to keep coming out of the practice to check. Also during the yin practice Sarah Jane talked too much and it was very distracting to the point where I couldn't relax in the pose. I have done and liked other classes of Sarah Janes so felt that this was not up to the same standard.

September 8, 2018

This week I had slipped into a hole in the sidewalk and the twisting of my rt ankle caused inside knee pain. Today when playing tennis the knee acted up and then I noticed my back felt compressed. I told my fellow players that I was going to go home and have my yoga session clear it up (I have a tournament in 2 weeks). Low and behold your yin yang session worked magic and stopped the pain in both areas. I can move freely. Amazing! I was leery about the pose lying back with one leg stretched out and the other bent with an outward rotation of the hip (inner knee on mat) but I did the prana breathing and it got me through it. Thank you so much!

I also experienced the video pausing in places.

August 20, 2018

I have done this class about 100 times. It is the perfect cure for a sore back and it also helps keep my back strong and flexible when it isn't sore. I always feel better after doing this class and would love another similar class from Sarah.

May 29, 2018

such a lovely class, thank you. my bird of paradise is about to take off. and i have very tight upper feet it turns out. so enjoyed it. gratitude xx

May 5, 2018

I was an advanced yogini (and teacher) until I was in a hit and run crash last year. I am starting with Beginning and Intermediate yoga again every day... I really missed my mat and the healing it provides. Thank you so much for this healing practice! I used to be able to come into Svarga Dvidasana(Bird of Paradise Posture) and stand and straighten the bound leg, but it is now a challenge to lift after binding. I find challenges within every class a very welcome element, so I thank you for including this more advanced posture in there for me to gain confidence in! I missed the Yogi Tunes music in this practice, but the bird sounds and seeing the crow proudly strutting his stuff in the beginning were awesome! Namaste from Ireland.

May 2, 2018

While I absolutely love this practice, I am concerned that while practicing with very strong wifi this video often freezes, which as you can imagine throws me off.

December 29, 2017

These poses felt wonderful and I want to try this again. But... the last back bend pose, which was a new pose for me, triggered restless legs, with my nerves shooting through my hips and legs for the rest of the practice. Any idea if this is good or bad? RLS is one reason I do yoga, and if these stretches will eventually help, I'm willing to try to work through it.

December 7, 2017

Great class! I love the yang and yin! Great instructor! Thank you so much-just what I needed this morning!

September 26, 2017

With lower back issues, I'm hesitant to start the day with yoga because my body is too tight and cold. This was a really nice workout that had some heat generating moves to start, and very relieving stretches to close. Thank you for this.

September 25, 2017

I'm finally learning to release! All the stretching positions in the world won't help if I don't give myself time to let go. This class helped me realize that Yin is what I need to get there. Thanks!

August 10, 2017

I have scoliosis and I really enjoy the spine stretch with the downward looking dog posture. This session had none :( Most of the session was very easy for intermediate level, and rather calm taking a long time on postures to stretch. I guess not my thing..

July 30, 2017

That was so lovely! Thank you, Sarah Jane.

July 29, 2017

Sarah, that was excellent and perfect for me this morning. I love the mix of yin and yang. Your tone and pacing was fabulous. Thanks again!

Helen Alford
July 25, 2017

I'm really getting into Sarah-Jane's Yin and Yin/Yang classes at the moment and its nice to have a change from vinyasa classes. The instruction was really good and I learnt quite a bit during this class. Please more yin/yang classes - especially at Intermediate level!

July 4, 2017

Exactly what I was looking for this morning - thank you, Sarah Jane...nicely done!

April 23, 2017

I have scoliosis and disk herniations. And of all my therapies including other yoga classes, this class refreshes my spine as if I never knew pain or discomfort. Thank you so so much for making this available at no cost.

March 15, 2017

Excellent class. Are there any alternatives besides child´s pose for the last pose? I have a knee injury that does not allow me to bend my leg like that!

March 5, 2017

This was my favourite class of the 30 day challenge so far. It really challenged me and although there were a couple of poses where I could only do the first phase, I'm sure with time and practice I'll get there! Thank you for a fantastic class :-)

February 12, 2017

A stunning session that has really shown me the way ahead for working my stubborn lower back. On a personal level the binds need working on and provided a wry smile to the self. Thank you for a superb class.

January 18, 2017

I found the ankle flexions on the final Yin pose very challenging, but enlightening also. Thank you for the class.

January 14, 2017

I generally avoid the Yang videos because I think to myself that I need something more active and it's a waste of time. (I know, I know.) Oh, how wrong I was.

January 9, 2017

Great routine but fir me better to do it in the afternoon when unwind- I had a busy day ahead and was a b
It's challenge to keep my mind focus on the long postures. I enjoyed it! Namaste

January 6, 2017

Okay, well this was delightful! So glad I "met" Sarah Jane! I feel as if I am floating yet firmly grounded. Amazing state of being. Thank you!

January 6, 2017

I haven't done any of Sarah Jane's classes before and I really enjoyed this one - great class, thanks! :)

January 6, 2017

I love yin yoga anyway, but this combination really worked for me this morning. Love, love it!!!

January 5, 2017

Great change of pace. Really enjoyable and felt completely relaxed by the end.

January 5, 2017

This is an amazing class for my back issues.
clear instructions love the birds and children in background
Thank you Sarah you are a great teacher

January 5, 2017

Amazing practice with nice bird sounds in the background, thanks! This is the first time I was able to lean forward at the end, and without effort to boot. Slow and focused on the breath works for me:)