yogaglo logo

Preview of Elena Brower, Anusara playing below. Sign in to view full class and in HD!

Level 2
60 min

Strong Legs Healthy Spine Yoga

Anusara | By Elena Brower on Apr 26 2010
Sequence of standing poses, including backbends and twists,
to learn how to use our legs optimally to create both stability and receptivity. 
When we create lower back stability, we are able to receive our gifts, 
act from our highest potential, and offer ourselves to serve in the world, 
whatever the context.


Sequence of standing poses, including backbends and twists,
to learn how to use our legs optimally to create both stability and receptivity.
When we create lower back stability, we are able to receive our gifts,
act from our highest potential, and offer ourselves to serve in the world,
whatever the context.


  • Justine Pechuzal     Dec 14th, 2014
    Thank you for a wonderful class with clear, intelligent alignment instruction, compassionate attitude, and grace. My low back appreciates it! I never thought the active leg work could bring so much relief.
  • Naomi Hudson     Sep 25th, 2014
    incredibly therapeutic!

    thanks, e!

  • Gennica Ivey     Sep 16th, 2014
    Wow, this was fantastic!! Thank you Elena.
  • Seychelles Pitton     Sep 1st, 2014
    I chose this class for my recurring low back pain. I realized how little of my attention goes to my legs, while most of it goes towards my upper body, just like you said. After the class, I felt a lot of renewed energy and circulation going through my legs, and my attention overall felt more grounded than usual. Thank you for such a helpful practice.
  • Shelley Clark     Apr 29th, 2014
    Beautiful. Thank you Elena!
  • Triambika Ma Vive     Nov 7th, 2013
    Fantastic class!
  • Doreen Hing     Jul 19th, 2013
    Hi Elena,
    This is one of my repeat classes as I love your feet articulation for creating strong legs. I included it in a blogpost today, as I'm always forwarding it to friends and instructors to explain how my mats work. I love & thank you for its contribution in helping me articulate the heat activated connection of my yoga mats... Thank you also for sharing about them and using them in your new book... Much love Doreen
  • Amy Wasiura     Apr 18th, 2013
    I felt like you knew me when you said that we are always focused on doing more, and going further, and then something happens (injury, that's me) and then we realize that we are doing enough, that we are doing so much, and teachers like you guide me out of aesthetic and ego-centered yoga. I want to be flying in qild, eye-popping inversions, but what for? So I can have attention? Now I see that the there is so much happening in breath and space and light in my body in the "simplest" poses, the ones that are "Level 1" and don't get printed on Yoga workshop posters or ads.
  • Rafael Kr     Apr 14th, 2013
    Great practice
  • sofia georgiadou     Apr 14th, 2013
    Elena...precious as everytime, are your gifts to my practice...
  • Maurey Lancaster     Apr 14th, 2013
    A great practice to return to after a week off from yoga. Loved Kathryn as your demonstrator! 😘
  • Rachel Bellino     Apr 14th, 2013
    Amazing class Thank you so much for not only the guidance within poses but the wisdom that linked my spirit and body!
  • stephen conroy     Apr 14th, 2013
    Great class as always. Love the attention to detail with the lower back. Feeling very grounded and open. Namaste!
  • Naomi Hudson     Apr 14th, 2013
    Energizing, stabilizing, and cleansing! Love your "old" classes as much as your new ones!
    Thanks Elena!
  • Gena Morgan     Mar 17th, 2013
    Sometimes, yoga makes my low back issues worse. This did just the opposite: safe, energized, warm, and no pain. Thank-you for sharing these little details that make a big difference.
  • Amy T     Jan 17th, 2013
    Came to this class due to my lower back issues. What a wonderful class! Truly appreciate the cues on how to adjust myself and really truly feel the sensations and how just a little adjustment at times can have such vast opening for my body. Thank you so much for creating this class and giving the knowledge for me (& others I'm sure) to understand my own body better. Thank yooooouuuuuu!
  • Renee Martinez     Nov 6th, 2012
    First time I've tried a 60 minute class since my neck surgery. It was wonderful. Really generated heat (I'm pretty soggy right now!:)), and brought me great peace. From my basement in Saratoga Springs,NY, I felt like part of the class. Thank you, thank you.
  • Kavita Monteiro     Oct 18th, 2012
    Namaste! what a wonderful practice. My low back feels awesome. now i just need to do the same for my upper back.yum!!! thanks from MN. Kavita
  • julianne bach     Aug 8th, 2012
    Thank you Elena, beautiful class, physically, mentally, spiritually!
  • Kerry Ruggieri     Aug 5th, 2012
    Such great constant reminders for the legs and sit bones. Back feeling very grateful.
  • eileen hayes     Jul 17th, 2012
    Ahhhh... What a beautiful practice. Just perfect in what I was needing today, on all levels. Great Thanks
  • Daniela Marichal     May 18th, 2012
    Elena Thank you so much!!!!!!
    From kailua kona, hawaii
  • mackensie grant     May 8th, 2012
    my back feels amazing after this very clear practice! thank you
  • Sybille Pouzet     Apr 28th, 2012
    What a wonderful practice, thank you so much again Elena! Feeling spacious and pain free after this practice. A nice reminder to slow down, and loving the very precise adjustments. Love! S
  • Sarah Hon     Feb 21st, 2012
    Gorgeous. Thank you.
  • Amanda Fagan     Jan 29th, 2012
    Wonderful class, Elena, as always. And may I say a special "thank you" for, from time to time, mentioning/addressing/talking to those of us at home, and if I'm not mistaken perhaps even looking at the camera a couple of times. Being in a situation wherein I can't go to live yoga classes I am extremely grateful to have yogaglo but sometimes miss the feeling of camaraderie and sharing in the practice, and even those small efforts on your part made me feel, to put it simply, very good. I would LOVE to experience more of that! Namaste.
  • Elena Brower     Jan 14th, 2012
    also @Leah: better parallel. easier that way to ensure that both inner AND outer thighs are back and the lower back has plenty of space and strength.
  • Elena Brower     Jan 14th, 2012
    @Brenda: S.I.T.O. isn't rotation; just lateral and medial (outward and inward) movement. @Leah: There are 3 movements of muscular energy - shins in thighs out is but one of them. lift your toes to hug your muscles to your bones, often referred to as energy stockings -shins in (thighs out), hugging feet and shins to the midline, medially
    3-from periphery to core along core lines, drawing energy into core

    THANKS ALL for your presence and interest - loved having Kathryn demo and appreciate your practice!

  • Leah      Jan 14th, 2012
    1. "Blessings" :) --mooo. Hi dear Elena - "hug in the shins and thigh bones back and apart" which i know and Anusara trademark--you said, "this is one way and there are two other ways" .....what are the two other ways is my question....and to what?
    in the pose, Prasarita Padottanasana, (legs apart forward bend) you said to put the feet parallel. I was wondering what would be the difference if one points their toes a little inward so that the heels would be slightly more lateral to the slightly turned in medial toes. Is it better to keep the feet parallel or is it better to slightly turn in the toes...which would help more with inner spiral? Or does it not matter? . . . demo, all things matter - thank you so much Elena
  • Brenda McCarthy     Dec 10th, 2011
    Elena, I really liked this class but found myself with a question: with "shins in, thighs out" is any leg rotation happening (inward, outward, both) or is it straight in and out? I was trying various combinations and was not sure what was correct. In any case, I feel really good after this class!
  • Tricia Martin     Oct 24th, 2011
    Elena, this was a beautiful practice. Thank you deeply! Love and gratitude, Tricia
  • Elena Brower     Jul 25th, 2011
    noting the lower back requests and generally just grateful for all of your feedback and positivity. more coming!
  • Jenny Goldner     Jul 25th, 2011
    Elena, Elena, have become my yoga rock. When I get misty, veiled, your classes always bring me back. Thank you for so fully offering yourself everytime you teach - such truth and beauty. Thank you, thank you. Saprema, Jenny.
  • Rachel Bjorklund     May 22nd, 2011
    I agree, I like the low back relief classes. This is why I do yoga too.
  • Sarah Stroud     Mar 25th, 2011
    I had been having low back pain and this practice truly helped. My back feels cleared and pain free right now. I know the principles of shins in, thighs out and try to use them generally, but I think because this class focused so directly on these principles the whole time it really made a difference in the way my back felt. You are a very special teacher. Thank you Elena.
  • Stephanie Bergeron     Mar 15th, 2011
    I am currently having a low back issue (complete with trip to chiropractor) - I will definitely be coming back to this class again and again. It's also a great morning or night practice. Thank you :)
  • lynn kramer     Mar 15th, 2011
    after 4 weeks of a tender and clenched lower back, and it was finally this class that allowed me to experience a release.... thank you elena...
  • Anna Baca-Barnhart     Feb 4th, 2011
    A wonderful sharing today, Elena. I am grateful! Namaste...
  • Kelly Kochis     Jan 22nd, 2011
    Lovely class.
  • Tara Michelle     Nov 20th, 2010
    exquisite in a gentle and yet powerful manner
    love the refinement
  • Wendy Loughlan     Nov 12th, 2010
    A beautiful, calm and healing class, perfect! Thank you! I will be using many of these suggestions to help strengthen my foundation and feel able to offer myself from a safe and more nurishing place. Namaste
  • Rachel Bjorklund     Nov 9th, 2010
    This class was extremely helpful to me in a time a crisis, temporarily relieving pain after an acute exacerbation which started to linger. The cuing really helped with my alignment and I hope has started me back on the road to recovery.
  • Caroline Rocha     Aug 4th, 2010
    I am really grateful for this practice and for the Grace that it builds on my heart and on my whole body. With that steadiness and strength, I feel myself ready and willing to offer my service, my seva to the world. I bow to you, Elena, thank you! Namaste.
  • Tyla Nattress     Jul 23rd, 2010
    I can't tell you how wonderful it is to have access to a teacher who is a mother, as well. Elena teaches about the most vulnerable aspects of being a mother (well...just being alive, really). She acknowledges that we have feelings of inadequacy and then fills our hearts with hope and grace. Her Anusara knowledge and teaching is clear, accessible, healing and inspiring. What an amazing service she provides! Namaste. (and thank you Yogaglo for your service, too)
  • YogaGlo     Jul 19th, 2010
    Diana -

    So sorry to hear you are having trouble with this class. Were you viewing the class on a wireless connection? If wireless access cuts out, often the video can freeze at that point. Depending on the speed of your connection, you may want to choose from the different viewing resolutions (HD, medium, low) to be sure you can view the full class.

    Please try that & let us know. Would love for you to finish the full class because as you can see from previous comments, it is fantastic! :)
  • diana komejan     Jul 17th, 2010
    Great practice but it froze at half wheel?!
  • Elena Brower     Jul 14th, 2010
    i am so so thankful for all of your comments and appreciation... any questions i'm here! -elena
  • Monique Baron     Jul 14th, 2010
    CLARITY from the Governahs!!!
  • Samantita Cee     Jul 13th, 2010
    LOVE this class... changed my whole week, for starters. thank you so kindly : )
  • Debbie Clark     Jul 13th, 2010
    I have a herniated disk and this was very good information. Thank you so much.
  • B. Juliánna Nagy     Jul 11th, 2010
    Elena, love and pranams for your teaching. Namaste.
  • Gayle Kahn Friedman     Jul 11th, 2010
    thank you! i will take this class over and over. i learned so much, and the class is healing and strengthening. i appreciate your gentle teaching.
  • Lacey Trebaol     Jul 10th, 2010
    Love. Love. Love. Namaste, Elena :)
  • Jeanette Darbyshire     Jul 8th, 2010
    Thanks Elena. Such clear instruction. I love that these subtle awarenesses can change postures so fundamentally.
  • Dagmar Kocandova-Khan     Jul 8th, 2010
    What a delicious practice...............
    helped me so much.

    I feel so alive and humble to be student of Elena Brower!
    Blesings Elena.