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Level 1/2
30 min

Yoga for Lower Back Pain

Vinyasa Flow | By Kathryn Budig on Jan 08 2011
Muscular low back tightness can sometimes be helped through alternate strategies.  By focusing lower in the kinetic chain (hips and hamstrings) we make more space for the low back to relax.  This gentle class focuses on easygoing hip and hamstring opening that leads up to standing Uttitha Hasta Padangustasana. Props needed: Strap and 2 blocks.

Description

Muscular low back tightness can sometimes be helped through alternate strategies. By focusing lower in the kinetic chain (hips and hamstrings) we make more space for the low back to relax. This gentle class focuses on easygoing hip and hamstring opening that leads up to standing Uttitha Hasta Padangustasana. Props needed: Strap and 2 blocks.

Comments

  • Natalie Rowe     Feb 26th, 2014
    Very helpful for my lower back pain today, and it made me realize how terribly tight my hips have gotten. I like your relaxed attitude/speaking style too. :)
  • Claudia Garcia     Feb 2nd, 2014
    Thank you!!
  • Marilee Kenny     Jan 10th, 2014
    Thanks!!! Lower back feels better already!
  • Haley Duke     Jan 7th, 2014
    Thank you Kathryn. This was just what I needed. My hips and back feel wonderful now. I especially loved that IT stretch.
  • Eloïse Roy     Nov 30th, 2013
    This was just perfect! It feels so good I almost cried! Thank you so much ;)
  • Susan Bambury     Nov 5th, 2013
    My back says "Thanks", this was a wonderful practice! Will do it again:)
  • Kat Williams     Aug 30th, 2013
    Great practice. I would have to agree with Mary Christianson. It would be nice to see the side view.
  • amy shiner     Aug 5th, 2013
    great for relief from back pain thank you
  • Mary Christianson     Jul 21st, 2013
    Woke up with back spasms, and went through this class carefully and found it really helpful. The only issue I had was that I could not see what was going on when you were facing the wall with your back to the camera: like how far you were from the wall, and how high your leg was, etc.
  • yogagal      Jun 20th, 2013
    Would LOVE another back care class from you, I'm sure you have plenty more helpful "tools" in your arsenal, maybe some supine/prone back strengtheners?? This is still 1 of my all time favorites. Thanks K.B.
  • Jaime Gilliam     Jun 12th, 2013
    Didn't care for it- actually hurt my lower back. And the standing at the wall pose was too difficult for me with no modifications given.
    • Kathryn Budig     Jun 12th, 2013
      perhaps try placing your foot onto a lower chair instead of the wall and keep the top leg slightly bent with the strap. keep your lower belly engaged to elongate your lower back. For the ground/wall work make sure you keep your hips further way from the wall so that your lower back can rest on the ground instead of being elevated or you can always place a blanket under your lower back. hope that helps!
    • Kathryn Budig     Jun 12th, 2013
      So sorry to hear that, Jaime. Let me know what hurt and I'd be happy to offer you variations.
  • Spencer Warren     Jun 3rd, 2013
    This practice is AMAZING!!! I've never felt so much relief before! I did it twice today! :) Thank you so much!
    • Kathryn Budig     Jun 12th, 2013
      wonderful:)
  • Andi Lynn Harris     Apr 14th, 2013
    Thanks so much for this great class Kathryn. It doesn't take crazy complicated poses for my husband and I to get A LOT of opening and release. Thank you for the simple, but powerful class. Our son tried it alongside us :-)
    • Kathryn Budig     Jun 12th, 2013
      love that your son joined in!
  • Julie Lunn     Feb 24th, 2013
    I didn't have any issues with streaming. This class was awesome after too much shoveling made my back really tight. I also have super tight hips, so I'll be returning to some of the poses here as I work on that. Thanks!
  • Julie Zemel     Feb 23rd, 2013
    Great for tight morning back thanks!
  • Samia van Hattum     Dec 28th, 2012
    Excellent lower back class.... this class is amazing until the video stops working 21 minutes in. Please fix this one.
    • YogaGlo     Dec 28th, 2012
      Samia - we just emailed you some tips to help with the streaming.
  • Melody Venable     Dec 6th, 2012
    THis video is messed up at about 3/4 of the way through. Still enjoyed the audio.
  • Elaine Vazquez     Dec 1st, 2012
    THANK YOU for this practice. I did it together with my husband and he was finally able to begin to feel some improvement in his lower back pain. Life saver!! So thankful.
  • Carole Woodall     Oct 1st, 2012
    Thank you!
  • Shelley Clark     Sep 11th, 2012
    Thank you Kathryn, just what my back needed! :) Namaste
  • naomi hosted     Sep 5th, 2012
    total back fixer for me- my back loves it! Guess it depends what kind of back issues you have but this one was perfect for me- thanks kathryn
  • julia peterson conrad     Jul 4th, 2012
    would NOT advise people with back pain to do this.. not enough stretching and she is a fast talker!!! relax!
  • M'Le Leach     Apr 5th, 2012
    This class was so relaxing and nice. I did your and Tiffany's backbend workshop yesterday, so I wanted to take it a little easy today, and this was PERFECT! Thank you so much! Much love. xoxo
  • Sarah Gaede     Mar 30th, 2012
    Thank you, thank you, thank you! My lower back has been giving me fits. This was so helpful. I will be rolling out of the bed onto the floor for this in the foreseeable future.
  • Lindsay Green     Mar 5th, 2012
    thank you Kathryn. I must remember to do this every day like you suggested. I let too
    much time go between classes and am pretty stiff.
  • Laurence Henry     Jan 25th, 2012
    Realy cool class. Hard but feels great afterwards. Thanks!
  • Nathan Romano     Jan 7th, 2012
    That is a good class for hip opening biut if you are currently in lower back pain as I am There are other classes listed here I would recommend first. Otherwise a great class, as always.
  • Sarah Gaede     Dec 16th, 2011
    Great class!
  • Friederike Muttray     Sep 12th, 2011
    That was great - I am excited and hopeful!
  • Lauren Johanson     Aug 18th, 2011
    This was exactly what I needed. I woke up with low back and sciatic pain and so wanted to do a light yoga to help release the tension, not doing anything that would further aggravate it. This was it! I almost didn't do the class because it was labeled as a vinyasa flow and I though it would be too quick-moving. Am I misunderstanding what vinyasa flow generally means?
  • Anne Jones     Jul 2nd, 2011
    I keep coming back to this practice again & again when my low back is aching or my hamstrings & this class is always exactly what I needed. Thank you.
  • spin gypsy      Apr 23rd, 2011
    This was an amazing way to start off the day. Thank you, Kathryn. Peace.
  • li lian lee     Apr 2nd, 2011
    hi kathryn
    i have very bad lower pain recently...while i was doing standing forward band it feels so painful...should i avoid doing this pose or i should continue doing it till i get better ?
    xxx
  • serene n     Mar 15th, 2011
    just what i needed, thank you.
  • Laura Krueger     Feb 22nd, 2011
    Wow. All that tension. Feel much better now. Great practice.
  • B. Juliánna Nagy     Feb 2nd, 2011
    feeling rather 'tamasic' today (what with the tons of snow we got the past two days), and this was the purrrrrrfect end to my day (happy hips and hamstrings always mean a happy mind in my books), so thank you, Kathryn. love and pranams.
  • katya kupor     Jan 24th, 2011
    thank you, my lower back feels so much better! great practice...
  • Kathryn Budig     Jan 20th, 2011
    @andrea, YES!! :) enjoy you guys, much love
  • Rebekah Ford     Jan 17th, 2011
    This felt so good after all day at a desk. *happy sigh*
  • Anne Jones     Jan 15th, 2011
    Ahh Kathryn I had a long day of teaching yoga myself and this was the perfect way to rock me to sleep. Thank you!
  • Katie Serbus     Jan 14th, 2011
    Lovely opening for my runner's hips. My cat seemed to think my forehead needed grooming during the reclined big to series though! Thank You, Kathryn.