Members Only

This video is only available to members.

Create a Free Account

Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back II

Beginner I

Note: You will need a small towel for this class. Find relief for your lower back pain with part two of this 2-part series on yoga for lower back health, flexibility and strength. David takes you through a thorough, beginner yoga class that helps you strengthen the muscles that support and strengthen the lower back, stretch the back muscles that can cause lower back pain and relax the area around the back, helping you understand how to stop reinforcing the pain pattern in your body. This is the 2nd of a 2-class series. The first is Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back I.

Equipment:
  • Strap
Style:

Comments

Existing Comments

kate fleckle
kate fleckle
June 7, 2022
Fivestar Rating:
5
Comment:

Great stretches. Wonderfully strengthening and freeing. I love your delivery: your instruction is precise, calm, helpful, timely and gently encouraging. Thank you so much.

Gilly Vanilly
Gilly Vanilly
June 5, 2022
Fivestar Rating:
5
Comment:

Your lower back classes have helped me so much David. I suffered terribly and since doing your classes my back is strong and pain free. Sincere thanks, Namaste

LucyL
LucyL
June 11, 2021
Comment:

Wow. There is some kind of magic in this one. I could barely move... and half an hour later, almost as good as new. I come back to this class whenever my back is playing up. Thank you David!!

appleby
appleby
April 13, 2021
Comment:

Always incredible gratitude for your back healing classes.

ndodavt
ndodavt
January 28, 2021
Comment:

David,
Well done and very helpful.
Thanks!

trcsta
trcsta
January 26, 2021
Comment:

I found this class amazing for my back pain. However, once I finished it, I saw that I was obviously supposed to have removed the towel! I did not see or hear when you asked us to place the towel aside.
Curious if you could please let me know. I don’t want to do it incorrectly and worsen my issues.

soyavril
soyavril
January 2, 2021
Comment:

Thank you so much!
I got such a relief from my SI joint pain. Namaste : )

Trishwit
Trishwit
November 3, 2020
Comment:

I've noticed substantial improvement in my SI joint pain since starting this series 2 weeks ago. Thank you!

ClareF
ClareF
October 23, 2020
Comment:

Can you add you need a towel to the equipment listed.

Ginia
Ginia
October 6, 2020
Comment:

I would love more classes from David like this, that explain how to engage and flex specifically for the lower back during yoga poses. Part 3 and 4 please!

New kind of human being
New kind of human being
June 14, 2020
Comment:

Amazing how it has me focus, strengthen and let go. After hip surgery the lower back is simply not yet fully back and working and it’s so good to turn off the switches of everything I need to do and handle. It really helps to focus on your body. Thank you so much David,

Haiwan2
Haiwan2
June 1, 2020
Comment:

Hello, where specifically should the towel go? Is it directly under the belly button or nearer to the tail bone? Thanks!

Haiwan2
Haiwan2
June 2, 2020
Comment:

Thanks for confirming! That’s where I’ve been placing it. I can’t believe it but four straight days of doing this (or part one) once daily has made the strain in my back improve so much. No more shooting pain with any small sudden movement. I was skeptical at first b/c the movements seem so simple and gentle but these stretches really do work. Thank you!

PianoWire
PianoWire
May 25, 2020
Comment:

Most of the class was helpful, but the hamstring stretches were far too intense for me. With straight knees, I couldn't get my legs (one or both) more than 30 degrees off the floor. Even there, my hamstrings were screaming for relief: there was no chance of finding any kind of release. I've been working on hamstring flexibility several times a week for a year and half with no perceptible improvement. Any suggestions?

David Procyshyn
David Procyshyn
May 26, 2020
Comment:

I'm the same way - my hamstrings have been tight my whole life. I gained flexibility by moving into stretches gently and carefully, while repeating that my hamstrings are relaxing and breathing deeply. Keep that mantra, that you hamstrings are letting go. You're working with the nervous system here, not muscle.

PianoWire
PianoWire
May 27, 2020
Comment:

Thanks David. As soon as my leg leaves the floor, the strap produces a stretch that's so intense I can't relax or release anything. What are your thoughts about interlacing my fingers behind my thigh and pulling with my arms instead of using the strap, at least for the single-leg stretch? My knee isn't as straight and my foot isn't pulled back as much as with the strap, but this "give" allows me to lift the leg a little higher, to about 45 degrees, and feel a strong but tolerable hamstring stretch. My arms aren't long enough to pin my shoulders to the floor while holding my thigh; hence my question.

David Procyshyn
David Procyshyn
May 28, 2020
Comment:

Oh, I see what you are saying. Yes, if holding the back of your thigh with your hands, or a strap, works better then do that. It's just as effective to do it that way, starting with a bent knee and moving as much as you can toward a straight leg.

DianeL
DianeL
April 11, 2020
Comment:

Sooooo good !
Thank you, David.
Much love to you and your extraordinary team.

SmileMore
SmileMore
February 2, 2020
Comment:

UPDATE
I've done this 2-part back health series faithfully, 6-7 mornings a week, for nearly 6 months. It's made a HUGE difference! I'm in my 50s, and have had back issues since high school. I've done yoga for over 20 years, but still the back issues persisted (much improved but I often felt on the verge of my back "going out". Simple movements like reaching could could result in days-long, debilitating pain). I committed to the regimen and worked it into my daily morning yoga practice, and my back feels noticeably stronger, my abs are tight as a drum, and best of all: NO PAIN! The results keep me coming back to this series. Many thanks, David, for creating and sharing this VERY EFFECTIVE series!

SmileMore
SmileMore
August 31, 2019
Comment:

Wonderful back health series! I've suffered for decades with chronic lower back pain. Over the years, I have found relief after learning that my quads needed stretching as well as my psoas muscles. This 2-part series fits right into my back health maintenance practice. I've used it when I was in pain (I proceeded very gently and listened) as well as when I have no pain. David's slow, clear guidance makes all the difference. "Treat your body like a sensitive instrument." :) Many thanks, David!

memarcy
memarcy
August 14, 2019
Comment:

Just like the first class I felt immense relief and looseness after doing this class. Thank you!

We are one life - Earth’Space’Moon’Ocean’Cloud‘Sky’Watreease
Comment:

During the part with right heal pushing out and to the right with the strap, toes flexing back towards the ear and pulling the left knee towards the left hip, I feel a lot of tension in the inner left leg. The same thing happens on the reverse, pulling the left knee in. When I am very gentle, it is doable, but then I wonder if I’m doing the stretch correctly? What recommendations do you have? Is there a modification?

Himalaya V
Himalaya V
March 17, 2019
Comment:

Thank you so much, David, for this soothing practice. I felt so much in pain before the class, and now I am... relieved!

zoeg
zoeg
February 5, 2019
Comment:

This two part series has helped my back recover from considerable pain quicker than normal. It was so nice to be able to do some stretching and core work during a time when most activity was unavailable to me.

Despite a fairly consistently yoga practice for over two years, I definitely have more core work to do than I previously thought. i will be using the core exercises in these videos as supplements to my yoga routine even after my back is healed!

The guidance is clear and I didn’t feel back pain once during the practice.

Thank you so much, David!

perfecta25
perfecta25
February 3, 2019
Comment:

Felt amazing in the pelvis especially! and thank you for the lovely, healing svasana! :)

mtngirl
mtngirl
January 30, 2019
Comment:

Great part 2, will be coming back to these two classes often.

Solacvert
Solacvert
January 29, 2019
Comment:

Perfect for reminding us to be kind to our lower back. Thank you!

Tina S
Tina S
January 28, 2019
Comment:

Feels wonderful. I’ve been managing a chronic low back pain for many years. I will keep returning to these two classes.

mageronski
mageronski
January 28, 2019
Comment:

While doing this two-part series I am both thankful for what my body can do and conscious of the work I still need to put in to heal my lower back. Thankfully, this practice makes back health feel like an attainable goal rather than just a pipe dream. I found this class to be a bit more challenging than the first, and while I'm enjoying finding new videos on DYWM, I'm going to continue to repeat these to help me work through a recent lower back flare up. Thanks David!

SarahViolet
SarahViolet
January 28, 2019
Comment:

Loved how this both repeated and built on the previous class.

Luna.Fjora
Luna.Fjora
January 27, 2019
Comment:

Thank you, very relaxing and helpful for the back. I think we should do these exercices regularly to maintain a healthy back. Namaste.

Jane Johnson
Jane Johnson
January 26, 2019
Comment:

I found this very relaxing and enjoyed the sense of connectedness it gave me. I'm fortunate never to have had a back problem and as with Part I, I could really feel the stretch in my hamstrings when using the strap. Thank you.

mmsanford
mmsanford
January 25, 2019
Comment:

Fantastic class, hop stretches felt wonderful! Thank you.

Francine P
Francine P
January 25, 2019
Comment:

fantastic, thanks I manged to bend on my rigth knee (meniscus damaged) without pain. I feel great.
thank you, Namaste