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Duration & Commitment:
30 Day Program | 10-60 min/day

Beginner Yoga for Optimal Lower Back Health

Beginner I
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In this beginner program you will connect to your core muscles to improve lower back health through flexibility, strength and relaxation.
10-60 min/day

Requirements

  • Block

  • Chair

  • Strap

  • Blankets

  • Bolster

What You'll Experience

This is a comprehensive program that builds your core strength, stretches the key muscles responsible for lower back pain and encourages you to relax the nervous system. Learning how to engage and strengthen the muscles that provide support to the lower back, such as your pelvic floor and transverse abdominis is an important place to begin, since it forms the support mechanism for your lower spine. By showing you how to stretch your lower back, you will gain a series of go-to lower back stretches that you can do anytime on your own. And by calming your nervous system, you can influence the underlying mechanisms that are reinforcing the pain.


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Watch the video below for an introduction to the course by the founder of DoYogaWithMe, David Procyshyn.

Schedule

Week 1: Establish Your Core Strength

  • Day 1:

    The 3-Part Breath and Ujjayi Breathing
    19 min
    • Beginner I
    • David Procyshyn
  • Day 2:

    Integrating the Breath and the Bandhas
    14 min
    • Beginner II
    • David Procyshyn
  • Day 3:

    Finding Stability In All Poses
    24 min
    • Beginner II
    • David Procyshyn
    • Block
  • Day 5:

    Establishing Core Strength I
    33 min
    • Beginner II
    • David Procyshyn
    • Block
  • Day 7:

    Establishing Core Strength II
    42 min
    • Beginner II
    • David Procyshyn
    • Block, Chair

Week 2: Learn To Take Care of Your Lower Back

  • Day 9:

    Align, Stabilize and Stretch
    53 min
    • Intermediate I
    • David Procyshyn
    • Strap, Block
  • Day 11:

    Restorative Yoga for the Lower Back
    45 min
    • Beginner I
    • Satiya Channer
    • Bolster, Blankets
  • Day 13:

    Gentle Hatha Yoga for Lower Back Pain
    21 min
    • Beginner I
    • David Procyshyn
    • Strap, Bolster, Rubber Ball

Week 3: Strengthen Your Core and Stretch Your Back

  • Day 15:

    Beginner Backbends
    9 min
    • Beginner I
    • David Procyshyn
  • Day 17:

    Strengthen Your Core and Back
    42 min
    • Beginner II
    • Anastasia Hangemanole
    • Strap
  • Day 19:

    Yoga for the Upper Back
    37 min
    • Beginner II
    • David Procyshyn
    • Strap
  • Day 21:

    Spinal Care for Beginners
    61 min
    • Intermediate I
    • Anastasia Hangemanole
    • Block

Week 4: Deepen the Release in Your Lower Back

  • Day 23:

    Hatha Yoga to Release the Lower Back
    50 min
    • Beginner I
    • David Procyshyn
    • Strap, Bolster, Rubber Ball
  • Day 25:

    Restorative Yoga for the Hips
    35 min
    • Beginner I
    • Satiya Channer
    • Bolster, Blankets
  • Day 27:

    Yin Yoga for the Hamstrings
    27 min
    • Beginner II
    • Sarah Jane Steele
    • Blankets
  • Day 30:

    Relaxing Deeply
    38 min
    • Beginner I
    • David Procyshyn
    • Block, Bolster, Blankets

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Subscribers Only

Subscribers can enroll in this challenge for free.

See Plans
10-60 min/day
30 Days