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Level 1
20 min

Clear Low Back Pain

Hatha | By Tara Judelle on Aug 16 2012
A short sequence to use concentrated technique to help clear low back pain.

The information contained on YogaGlo's website is of a general nature and cannot be a substitute for the advice of a medical professional. We urge you to consult with a physician or other health care professional before engaging in any physical activity, regimen, routine, program or exercise that may be presented in these materials. YogaGlo does not give medical advice or engage in the practice of medicine.


A short sequence to use concentrated technique to help clear low back pain.

The information contained on YogaGlo's website is of a general nature and cannot be a substitute for the advice of a medical professional. We urge you to consult with a physician or other health care professional before engaging in any physical activity, regimen, routine, program or exercise that may be presented in these materials. YogaGlo does not give medical advice or engage in the practice of medicine.


  • Michelle Khodai     Jul 29th, 2014
    therapeutic! Even when i dont practice regularly. the minute i come back to this, there is healing! Thank you!!
  • R Sharp     Jul 21st, 2014
    This was lovely. One question. When I scoop my tailbone, I feel my lower abs engage and pull in almost. Like a lift in the lower front of the pelvis. Is that correct?
  • David Heath     Jul 9th, 2014
    I found this practice today because I hurt my lower back today at work and wanted something to address this issue.
    I have to say that not only did this short practice really help but I also found your teaching to be very informative and interesting. Thank you so much for this , I will check out more of your practices in the near future!
    • Tara Judelle     Jul 9th, 2014
      Thank you David, So glad it worked for you. Look forward to hearing more from you. T
  • yogagal      Jun 29th, 2014
    Would love a 45 min clear low back pain. Think there are a lot of us who would benefit. Do you suggest "In, back, apart" cues used when doing lunges, crescent, anjanasana?
    • Tara Judelle     Jul 9th, 2014
      Yogagal, I suggest that cue when doing everything and balancing it with tailbone scooping. T
      • yogagal      Jul 9th, 2014
        Thanks T ...and a 45 min "clear low back pain" in the future...
  • Ruby Koa     Jun 29th, 2014
    That was so good, Tara, Thank you. I was gardening yesterday and really felt tweaky in my lower back this morning. This class really helped.
    • Tara Judelle     Jul 9th, 2014
      So glad Ruby. Please try to maintain the alignment even while gardening. XO T
      • Ruby Koa     Jul 9th, 2014
        :) Thank you, good suggestion. My anusara teacher is out of town all summer so I look forward to practicing with your classes more!
  • Sorana Raiciulescu     Apr 10th, 2014
    Tara, I was recently diagnosed with sciatica and for the better part of a year, I saw both chiropractors and physical therapists. I've learned to
    deal with the ordeal mainly through yoga. But I have to tell you, while anything working my lower back and spine really helps with the pain, nothing
    has helped flare-ups as much as practicing with a block between my legs, keeping everything aligned. I can't thank you enough for sharing this
    great little trick and really making me feel pain free!! Thank you so much!!
    • Tara Judelle     Jul 9th, 2014
      So glad Sorana! I am really so glad that this practice works for you!. T
  • Abby Frank     Apr 1st, 2014
    Thank you for this healing practice! My back has been in much pain, this sequence is soothing and yet feels strengthening too. Will definitely be coming back to this one.
  • Barbara Antonino     Jan 21st, 2014
    This is really helping me understand how to adjust my position. The block really helps for position memory and it is kind of healing some of my back pain gradually. So I will keep doing this every day till my back heals. I don't know why it hurts so much, I am trying to find out. In the meantime I will use this and other lovely helping practices. Thank you Tara
    • Tara Judelle     Jan 21st, 2014
      Barbara, I am so glad that you find the sequence useful for your back. I definitely recommend repetition, and know that it is a slow and gradual retraining process. Please let me know how you go. XO Tara
  • Catherine Walsh Leone     Dec 31st, 2013
    No sound :(...
    • YogaGlo     Dec 31st, 2013
      Hi Catherine. We've sent an email with some tips to help with your audio :-)
  • Rosalyn Griffith     Oct 20th, 2013
    Tara, re my comment just posted, I meant "lingering lumber ACHES" not arches!
  • Rosalyn Griffith     Oct 20th, 2013
    Tara, ThankYou for this wonderfully Effective Practice. I've been a consistent yoga practitioner for 13years & a yoga/pilates tutor for 8years. I had to pay closer refined attention to my movements and undo some habitual patterning, but I did receive a spacious feeling in my lower vertebrae. I've a strong lumbar curve and most likely a tendency to a slightly forward pelvis/hip position. This helped undo that today as I've had lingering lumbar aches this past few weeks.
  • saori hirota     Sep 30th, 2013
    Hi Tara, enjoyed your class. I am having hard time to lengthen my lower back (tail bone) when I fold forward without arching my lower back. Is there any great way to practice to get the right feeling of flat back?
  • saori hirota     Sep 30th, 2013
    Hi Tara, enjoyed your class. I am having hard time to lengthen my lower back (tail bone) when I fold forward without arching my lower back. Is there any great way to practice to get the right feeling of flat back?
    • Tara Judelle     Oct 1st, 2013
      I understand. Finding the balance of tipping the sacrum forward, and lengthening the tailbone is challenging and takes practice. The key, to the arch of the lower spine is engaging the muscles of the thighs and using them to take the thighbones back, that will assist in the tilt of the sacrum. The tailbone, needs tone from the lower belly and the anus, in order to "tuck" under. Try putting your finger on your tailbone, to locate it and see if you can feel the power and balance that comes from engaging "mula bandha" (root lock), while lengthening the tail. It may feel strange and unfamiliar at first, Keep asking the question or how to do it, and see what changes. Please report back! XO T
  • Jen Ratliff     Aug 31st, 2013
    This is going to become my "GO TO" morning relief from bed stiffness. I have a L5-S1 fusion, chronic piriformis pain, and this was absolutely blissful! Thank you!
    • Tara Judelle     Oct 1st, 2013
      Jen, that is great, amazingly great news. Please let me know how it feels over time! T
  • Cc Clark     Aug 24th, 2013
    So thankful for this class!
  • Diane Barth     Jul 29th, 2013
    Thank you so much Tara! I have spinal stenosis which is mostly under control, but am in the middle of a flare up -- and this sequence helped tremendously!! I've saved it and will make it part of my daily routine now and in the future, since I can see how it will help keep my back healthy when the pain is gone. Best,
  • Heidi Schwartz     Jul 21st, 2013
    hi, thank you, I did this sequence again today. So nice. I wake every morning with this. It improves some at times after the shower but always returns by morning. I'm sure I'll figure it out eventually but for now thank you for doing this sequence.
  • Heidi Schwartz     Jul 20th, 2013
    This was the best. I was in so much pain and now I'm so much better. the combination of back relief exercises was the perfect sequence. I didn't know if I could get any relief at all any more. Thank you.
    • Tara Judelle     Jul 21st, 2013
      Heidi, I am so sorry to hear of your pain! I hope that you will continue to add a back healing routine into your day, and that it will continue to offer you relief. Please report back! XO T
  • Hope Eberhardt     Jun 17th, 2013
    Tara, thank you! I have re-occurring low back and hip pain and this does WONDERS for me!
    • Tara Judelle     Jun 19th, 2013
      Hope, so glad to hear it. Thank you! Tara
  • Carine castet     Mar 25th, 2013
    Such a good class :)
    • Tara Judelle     Jun 19th, 2013
      Thank you Carine !
  • Charlotte Kuey     Mar 22nd, 2013
    Tara, I love this back sequence, which helps with my lower back pain. Question, I love to play golf but find that my back is constantly hurting doing and after play. Do you have any additional asanas that I can do to help with this pain. Oh, by the way, I do have a slip disk, but it's not acute and I don't want to get there. Thanks
    • Tara Judelle     Jun 19th, 2013
      I apologize for the delay in response, the notice of this email somehow went to my wrong account.
      Yes, any of the slow, level one classes, with an emphasis on hamstrings and hips should help, as well as reviewing the basics class for inner spiral. The key for you is to try to retain the curve in your lower back, as well as find twisting poses to counter act the uni-directional swing of golf. There are also post golf classes to help stretch out the tendencies for golf players. Hope this helps. Tara
  • Carole Woodall     Mar 21st, 2013
    I just did your session again. Thank you. Also, will you be doing a workshop in Denver at some point?
    • Tara Judelle     Mar 21st, 2013
      Carole, Thank you for reporting back! Anything is possible, at the moment, I do not have anything scheduled in Denver. XO Tara
  • K. Getz     Feb 27th, 2013
    Thank you, Tara. I am an old dancer in the middle of an episode with my chronic back injuries. This was profound. I am going to incorporate this into my day ( probably a few times a day) to get that micro focused pattern into my body and movement habits. Mind opening. Namaste!
    • Tara Judelle     Mar 1st, 2013
      Karen, I am so glad that this has given you a new opportunity to examine the patterns. Dancing is so profound and depending on the type of dance so demanding on the body, potentially in ways that are inauthentic to our body plan. I would love to hear from you as you practice this to know how it affects your back. In light, T
  • Tory Tory     Feb 16th, 2013
    As a yoga teacher I should have known better! But I rushed through my personal Ashtanga practice and as a consequnce strained my lower back. This short practice has not only helped release the pain but has also reminded me of mindfulness in my personal practice. Thank you, I will be practicing this class many times I am sure!
    • Tara Judelle     Mar 1st, 2013
      Isn't it the way. "I should have known better"- we've all done this as yoga teachers, that moment where we rush, or demo, or egoically perform some impossible asana that we pay for later. Always then the invitation to back up and reset. I'm glad this worked for you. XO T
  • Mary Simmons     Feb 15th, 2013
    Thank you! Just what I needed this morning. THank you for helping me to understand these actions, Tara. I feel better already. I will be coming back to this one, I am sure.
    • Tara Judelle     Feb 15th, 2013
      Mary, So glad it was clear for you. Please let me know how it goes for you with repetition! XO Tara
  • Carole Woodall     Feb 6th, 2013
    Second day in a row and I am connecting differently with my lower back. I have more awareness when I am just standing. Wonderful practice to I welcome the morning.
    • Tara Judelle     Feb 6th, 2013
      Thank you so much for reporting back. The body is so willing to right itself, that if you just remind it of good positioning it will remember- that it can live there.
  • Carole Woodall     Feb 5th, 2013
    Wonderful sequence of poses in the morning. I will be returning to this. Also, just read that you are in Bali now. Hope all is well. Thank you.
    • Tara Judelle     Feb 6th, 2013
      Carole, glad this resonated with you! I am all over the world now. Was based in Bali in 2010, 2011, and now I go there several times a year for immersions and retreats. This year I will be there in April and May. XO T
  • Kristina Long     Jan 19th, 2013
    THANK YOU! I feel overwhelming gratitude for this short sequence for the lower back to the point of small tears welling up in me at the end. Lol that took me by surprise! I plan to practice this every morning for awhile along with some other short videos for the core. Thank you again this it was perfect for me today. :)
    • Tara Judelle     Jan 19th, 2013
      Kristina! So glad to hear that the sequence was effective for you. I completely understand the tears. I have had injuries disappear from yoga, and the joy in the feeling of wellness is so captivating, it has moved me to tears. XOXO
  • Kim Prodaniuk     Dec 24th, 2012
    I have fallen off my yoga practice. In the last week the back pain has been immense. I thought I would get back to yogaglo. A hip opener practice was being offered so I thought it might help. I was in too much pain to be able to do it. So I came right back here. As soon as your class started my lower back began to feel relief. I have just finished and I can feel the relief burn of no pain. I need to do your class ever day to be pain free. This class of yours has been one of my highlights of my year. Have a Happy New Year!
    • Tara Judelle     Jan 5th, 2013
      Kim, thank you for taking the time to share your experience! It both keeps me going and serves as amazing encouragement for others who may be in the same situation. I am always so impressed by people bringing themselves out of pain. I know it is not easy to practice when in pain. So I applaud you, and hope you keep practicing. In light,
  • Emily Schurr     Dec 11th, 2012
    SO amazing, thank you, Tara - this is definitely one I will be coming back to! I have been struggling with lower back pain for years and this was the first really clear alignment I've had. Thank you so much! xx
    • Tara Judelle     Jan 5th, 2013
      Emily, So glad this class helps you. Please keep reporting back, I am interested in your long term benefits
  • Leigh Ann Kittell     Nov 6th, 2012
    A very good morning quicky - thanks!
  • Betsy G     Oct 23rd, 2012
    Fantastic and very gentle lower back stretch
    • Tara Judelle     Oct 26th, 2012
      Thank you Betsy. I think from the way we work and sit and travel in the modern world, we all need to dedicate a few moments every day to stretching our dear lower back. XOXO Tara
  • Lindsey Kasch     Oct 15th, 2012
    Namaste :)
  • Lindsey Kasch     Oct 15th, 2012
    Thank you!!!
  • Claire Daniel     Oct 3rd, 2012
    thank you Tara! This is perfect for my boyfriend who suffers a lot from lower back pain!
  • Mary Jo      Aug 24th, 2012
    Hi Tara,
    I get the rotation of the thighs in and back, spreading the hips, but I do not understand the next step w. the tail bone. Is it pulled inward towards the perineum?
    Thank you!
    • Tara Judelle     Aug 25th, 2012
      Mary Jo- yes, but for a full breakdown of the steps my I refer you to my series in the Beginner's center. There I break down the Anusara style of spirals and complimentary actions, that will give you more of a step by step understanding of the full picture. XO Tara
  • Ann & Eric Robertson     Aug 22nd, 2012
    thank you
    • Tara Judelle     Aug 24th, 2012
      Thank you!
  • Andrea Taylor     Aug 20th, 2012
    THank you for this instruction. It may be the missing piece in my practice. I have constant tightness and pain in my lower back/sacrum joint. I have to be very mindful about what upsets it and what doesn't so I can continue to practice. I find the action of the thighs and keeping a curve in the lower back very challenging. So I plan on doing this regularly to help me deepen the understanding until I do it more fluidly. Let's hope it helps, huh?
    • Tara Judelle     Aug 24th, 2012
      Andrea, I would be very interested for to report back about how the constancy of this in your practice assists with your lower back. Don't forget, when doing postures to also counter balance by lengthening tailbone, and pulling the outer hips back. T
      • Andrea Taylor     Sep 22nd, 2012
  • Kerry Ruggieri     Aug 20th, 2012
    Really nice morning quick session to free the lower back. Thanks!
  • Eka Septifana     Aug 18th, 2012
    thanks Tara,really love this short class, because really work at my lower back
    • Tara Judelle     Aug 24th, 2012
      Thank you Eka, glad it works for you!
  • yogagal      Aug 17th, 2012
    Hope your well. Cue for greater trochanter, when I do in/back/apart in AMS my knees rotate in. So once in/back/apart is established, draw outer hips/g.t. back to re align knees? THANKS
    • Tara Judelle     Aug 24th, 2012
      yogagal, to counter balance the action of thighs in/back/apart, there is a complimentary action to draw the outer hips back, lengthen tailbone down and widen the outer knees over the forth and fifth toes. The first action widens the pelvis in the back, the second action creates stability and power back down to the earth.
  • laurie greenberg     Aug 16th, 2012
    Thank you, Tara, for these brief (to me) practices of alignment. My husband, who is a beginner, but has seen me practice for years (& teach), appreciates these short, instructive classes. He works a 12 hour day and to have just 20 minutes to "unwind" and learn at the same time is ideal for him. The 12 hour day is not going away but the 20 minute practices are adding so much to his body/mind awareness.
    He is easier to be with:) and he listens to you:)
    Much appreciation & Love,
  • Jeanette Darbyshire     Aug 16th, 2012
    Thanks Tara. Very much enjoying learning this language and creating spaciousness and stability. xox
    • Tara Judelle     Aug 24th, 2012
      Jeanette- I love how you say "learning this language"- and by that I hope you are referring to the language of the body- which I also am enjoying learning, and realize that to be fluent in is a formidable task. XO