30 min Low Back Hatha Yoga to Relieve Low Back Tension

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A 30 min easy hatha beginner sequence to relieve lower back pain
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Hey yogis, sorry this week's class is a few days late! I've had a busy week but promise this video was worth the wait. This is one of the most heavily requested themes I've gotten so I'm pleased to be offering you this beginner friendly 30 minute hatha yoga class to help you give some love to your lower back. Whether you sit at a desk all day or stand on your feet for hours on end, a lot of us carry tension in the lumbar spine. Although a big part of alleviating this problem is to stretch the area, what's more important is that we strengthen and learn to properly engage the muscles around it which include abdominals, hip flexors and upper back. This class is a balance of strength and stretch done at an easy pace to help you care for your lower back. Enjoy!
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Kassandra
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Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.
#30minyoga #beginnersyoga #hathayoga

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Опубликовано:

30 июл 2016

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Комментарии : 137

@yogawithkassandra 6 лет назад

A big part of my work is funded by my students - by you - to keep most of my offerings such as my youtube yoga classes and digital downloads free for all to enjoy. If you like what you see each week, if you enjoy my Yin and Vinyasa Yoga classes and benefit from the work I LOVE doing, consider making a small contribution. Thank you for supporting FREE YOGA ONLINE!

@janiceruiz9044 6 лет назад

Nice gentle way to start the day thank you

@PencilNeckedGeek 3 года назад

Perfect, Kassandra. You are the only RU-vid yogi who describes what to do well enough without forcing me to interrupt my flow and look at the screen all the time.

@gottalovegena 9 месяцев назад

Hi Kassandra! I have been practicing for a week now focusing on my lower back and left sciatica due to pain and discomfort, and this is by far my favorite flow. Felt soooo good after. Thank you!

@natasaelement 9 месяцев назад

Amazing practice 👏👏 It releases tension both mind and body!! Please more TLC videos!! 🙏🤗

@fernandolspptagr7463 3 месяца назад

Again a really nice yoga class to feel good for the day ahead. Namaste.

@veronicadimova6963 Месяц назад

I usually do 10-20 min short practices every morning, but this one felt so goood. All of my favorite poses. Thank you, Kassandra! Namaste!

@captivatingmahogany 2 месяца назад

I've been having more lower back pain than usual, so I was happy to come across this video. I really enjoyed this practice. My back feels much better. I will be returning to this one often.

@ZenWithDebby Год назад

I usually don't like Hatha Yoga, but this class felt really great! My lower back feels less tense after a day with lots of baking cookies for my customers ☺ Thank you, Kassandra. 💖

@catlady715 2 года назад

I have a lot of issues with lower back tightness. This practice really helped me to feel better. Thank you! I will be back to this channel for sure to try more of your practices.

@roosajee 8 месяцев назад

Thanks for the video! It really does help to my lower back issues, works also nicely as a wind down after work :)

@siraaeynoor Год назад

What an amazing class!! Just perfect ❤

@yogawithkassandra 8 лет назад

Join my free 7 day Yin Yoga Immersion program! bit.ly/yinimmersion

@user-kq9rg6tj8b 19 дней назад

Again a lovely practice. Thank you Kassandra x

@gabrielaarevalo2850 2 года назад

This was wonderful..and so easy to do..my back felt really good.. thank you Kassandra!

@metmel99 3 года назад

This was a miracle worker for me this morning.

@SashaLipskaia 2 месяца назад

Thank you! My low back feels deeply loved. Your guidance is wonderful.

@donnaleezeitune Год назад

Superb, as always. Thank you!

@Miestoprejogu 5 лет назад

Always a lovely class with you, Kassandra. Everytime I need to calm down or feel relief in any part of my body your classes help. Your voice is soothing and the rythm of the class is always very enjoyable. Thank you!

@user-hp5kb6ez3q 9 месяцев назад

I FEEL AMIZING MUCH MUCH MUCH BETTER I HAVE PROBLEM WITH MY LOWER BACK SO THIS AND IM SURE AND OTHER VIDEOS OF YOUR WILL HELP ME SO TY AND Hlo

@tzk121 7 лет назад

That was really really nice Kassandra, it really hit the spot. I wish it was longer.

@lalovemiller 2 месяца назад

This class was perfect for my lower back pain❤. The first child's pose, I felt pressure in my back. It quickly faded! Thank you 💕

@MrMLGoodwin 3 месяца назад

Thank you again! I know this is an older "class," but I felt a bit tight in my lower back, and it helped a lot.

@caylarai1970 4 месяца назад

Absolutely wonderful! 🤸‍♂Thank you so much, Kassandra! I had a painful twinge in my lower back on the left side. But after completing this practice, it is gone. I do not know if it will come back, but I can get on with the rest of my day and I am just for forever grateful for you! 💖

@chucksax 3 месяца назад

This is a great find! I was very tense this morning, and this helped a ton. A nice one from the archives! Also, I hope you don’t mind me saying: great improvement over the 7 years (!) since this one was published. Don’t get me wrong - this is a great one - but the growth since is impressive. Keep up the great work!

@mrsd2375 5 лет назад

This workout is truly amazing. Thank you Kassandra x

@serbz1986 3 года назад

Awesome flow! Love your videos and find I’m always coming to you for all my Yoga needs now ❤️

@kyliecarter4494 5 лет назад

I loved this sequence! My lower back feels great! 😊

@ginadimitriadi5441 4 месяца назад

Thank you again and again dear Kassandra.

@natalieoverstreet9043 3 года назад

Love this class!! My low back feels soooo much relief!!

@ElizaMozal 5 лет назад

This is AMAZING class Kassandra 💫💛💞💛💫 it's all I needed, I love your gentle guidance and all the movement- thank you

@abbyhuntley3171 3 года назад

A lovely, gentle, therapeutic practice, thank you Kassandra x

@HmmMeninTrees 6 лет назад

So glad to have found your videos. A lovely yogi...thank you for sharing with us. Namaste.

@BeatrizLima-ng8yt 3 года назад

Best class ever for back pain! Thank you!

@juulia1233 3 года назад

the best lower back yoga class I've done. thank you❤️

6 лет назад

You are officially on the TOP 3 of my youtube instructors list. I found you looking for yin classes but your vinyasa classes are top notch too. Absolutely perfect cueing which enables me to practice with eyes closed most of the time. I am doing a "Kassandra week" and I am loving it. Thank you for your wonderful classes, they are highly appreciated. Hugs and love from Budapest, Hungary!

@yogawithkassandra 6 лет назад

Aww haha a Kassandra week, I love it!! Thanks so much xx

@youngshealingyoga583 4 месяца назад

You are wonderful yoga teacher ever I know❤. Really Thank you🩷

@cristinasv9513 Год назад

So relaxed. I love these classes

@carolynarchibald5305 4 года назад

You have such a soothing and calm voice. Perfect for restorative yoga. Thank you!

@sarah_kale 6 лет назад

I think this is one of my new favourite flows. I have been in this awful lower back pain the last few days and this really helped a lot!

@diannaperrybeesinger6095 4 года назад

This is my all time favorite video you have. If I do it consistently I find I feel much better. Thank you so much for these lower back videos!

@francescahall9675 7 лет назад

back feels so much better, thank you!

@stellalin2333 3 года назад

Love this !!! It really helps my lower back pain! Thank you thank you!!!!

@emiliebourdet516 6 лет назад

styles of yoga day 19: this is one of my favorite yoga videos, feeling that it releases tensions into my whole body and mind. Thank you fr making it avaible to us freely, it is amazing!

@DrunkCanuck420 3 года назад

Thank you for your videos, you make my lower back pain feel so much better!

@alexa9657 6 месяцев назад

Thanks so much, Kassandra. I do feel a bit loosened in my lower back now - I was so stiff to start with that I couldn't even get into child's pose until about the 4th time we did it!

@lisasilver3913 2 года назад

Perfect Kassandra, thank you

@kims2576 2 года назад

This felt great. Thank you. Love your cues.

@karinarosemergy4568 4 года назад

this class really did help my pain in my lower right side of my back, thank you

@selenaakemi 24 дня назад

this helped me sooo much! could you please post newer videos on yoga for low back bain please :)

@kellyswanson842 Год назад

This felt great on low back and legs!❤thanks 🙏

@carriespencer1411 4 года назад

Great practice for my back Kassandra. Thanks again. ❤️

@justinrufa9981 6 лет назад

The even mix of strength and stability was great. I appreciated the slow nature of the flow as well. Very relaxing!

@yogawithkassandra 6 лет назад

Thank you!

@eespo93 7 лет назад

So relaxing and therapeutic. Thanks Kassandra. I've been enjoying your videos so much, I brought my yoga mat with me on my visit to Montreal! I couldn't even go a weekend without your yoga vids! Haha keep up the good work

@marykbalch8062 4 года назад

This was perfect for my low back pain. Thank you

@CarolynR123 5 лет назад

This was my first time doing a minimal cues practise. I absolutely loved it! It's going to be one I go back to again and again. Thank you for sharing it.

@dienglish7777 4 года назад

Always on time. Namasté sweetheart! Thank you

@Artspeaketh 3 месяца назад

Peaceful practice. Thank you, Namaste!

@TJ-kz1ul 7 лет назад

This video is healing in so many ways. Many, many thanks.

@yogawithkassandra 7 лет назад

You're welcome Treena!

@goodvolks2know372 2 года назад

Wonderfully put together practice. Glad I found it, my back needed it. As always, wonderful job. Thanks

@francescacolonnello5270 3 года назад

Thank you Kassandra for this excellent sequence, I came back to it daily and my lower back is gradually feeling better and better.

@Sam11.11.3 8 лет назад

Thank you so much, Kassandra. I feel great :). Wishing you a lovely day. Namaste :D

@yogawithkassandra 8 лет назад

Namaste xx

@luciehsuen8981 3 года назад

Awesome gentle yet effective. Thanks!!

@elpithalemos3383 3 года назад

Always.one of my best classes, fantastic for my lower back, thank you so much Kassandra, 😍😍

@user-ck8yt4rf5p 3 года назад

Beautiful Hatha Yoga routine. Ease my body, Heal my soul:)

@littleroundgoddess 5 лет назад

Thank you so much, Kassandra! This was the purrrrfect combo of strength and stretch for me. I have swayback and tend to be hyperextended in the low back. I have suffered from intense chronic lower back pain for years, so it was especially wonderful to have a caring & nurturing focus on that area the entire time. Love!

@jencollier8306 2 года назад

Thank you❤️

@sarahalonso4293 2 года назад

Needed this today. Helped relieve the tension in my back. Thank you

@zoefranich584 6 лет назад

I suffer from a compressed disk in my lower back, which causes me a lot of grief. I have been especially tense and sore the last week, and have even had a few muscle spasms in my back. I've done your yoga classes for the past year and love them and just did this class today and it has helped ease the tension in my back so much. Thank you for what you do.

@SB-iz8sz 25 дней назад

Thank you so much❤ that was just what I needed🙏

@kimhildur 7 лет назад

Thanks for being mindful of potential injuries and including adjustments for folks who aren't as flexible or capable.

@irisstumpf9732 3 года назад

Thank you ❤️❤️❤️

@davidleegordon6857 2 года назад

YO! Thanks for this!

@christinestiphany 5 лет назад

That was excellent....thank you!

@katya1917 4 года назад

I'd like to thank you, Cassandra, for such a nice, helpful and harmonious set of exercises, which is giving me a great help most of the time I do it. Many thanks from Russia 😊!

@SimplyOrganizedLLCMadison 7 лет назад

Thank you!

@nataliasaco1670 4 года назад

Thank you!!! Very restorative 👌🏻

@goafreak5625 8 лет назад

Woke up with a tight lower back and this was just what I needed... thank you Kassandra :)

@yogawithkassandra 8 лет назад

You're welcome :)

@Theshooz 3 месяца назад

Thank you lovely thoughtful class

@lesleytiller1400 2 года назад

Thank you for this wonderful class! I did a lot of outdoor work yesterday and my back was feeling very tight today. This was a perfect way to ease the tension in my lower back. Thank you for sharing your amazing gift with us all on RU-vid! You have become my “go to” for yoga classes online since late December. Thanks again!

@mumiyoga1126 8 лет назад

Awesome! I have disc problems and arthritis, helped a lot, thank you!

@yogawithkassandra 8 лет назад

That's wonderful! Thanks for watching :)

@samquinn5647 3 года назад

This felt so nice!

@guilhermegiraldi9945 4 года назад

incredible relief :) lov ur classes

@edwardkim5066 10 месяцев назад

Thanks!

@selenaakemi 24 дня назад

I have been watching you for 4 years now damn

@joseantoniosalinasvega7956 3 года назад

Great practice I hope it will help me with my low back contracture, thanks for sharing. Namaste

@amsaviour09 4 года назад

I've been tending a lower back pain/discomfort for a week now hence found myself reaching for these lower back videos. After just two sessions, I feel so much better than before, hope I'd be able to recover fully in the next couple days. Thank you for doing these videos! ❤

@marjoryleposky4328 Год назад

Thank you!! :)

@jielinghe6150 5 месяцев назад

Loved it❤

@danwiese5575 3 года назад

We had quite a bit of snow and my lower back is sore from clearing it. This was a good way to gently restore before returning to full routines. Thanks. :)

@ChopLabalagun Год назад

thank you

@carolinaherrera8233 6 лет назад

Thank you so much for sharing this sequence, I was looking for a video like this, the block under the hips it’s just what I needed, my low back feels less tense 🙏🏻😌

@yogawithkassandra 6 лет назад

Thanks Carolina :)

@ladykws Год назад

7/09/2023. Sunday. Thank you.

@Magalhaeslu 6 лет назад

Thank you!!

@Gwreck562 8 лет назад

I always have lower back issues and I watch a lot of yoga videos for it and this one is the best one so far. I had a rough week at work and my back has been pretty tight but this was a real nice relaxing practice that helped loosen it and relieve most of the pain. Thank you for this great video! I'm really looking forward to the 60 min hip video you just put out too cause my hips have been killing me to so that should help a lot also. Going to watch it tomorrow if my body feels up for it ;)

@yogawithkassandra 8 лет назад

That's fantastic! I'm really happy that the class was beneficial!! Hope you like the hips class too :)

@emiliebourdet516 6 лет назад

Spring into yoga challenge day 18: I totally felt like s*** today, all my body hurting and I feel better after your video. More fluid, warmer, at peace. Thank you. I kkep this video into my favorites.

@akritimjn 3 года назад

30 minutes just flew by! Took a break from my strength training and HIIT sessions as I was feeling stress in my lower back. This was extremely relaxing. 7:07 - Loved the stretch here but would have appreciated more if there were slower counts of breath. 26:14 wall pose was very comforting for the back :)

@evaverardo480 6 лет назад

thank you! If you don't mind doing another hatha yoga class please do!

@nelcares 5 лет назад

thankS!

@therightlevel 3 года назад

Good 1

@JohnStanley72 7 лет назад

Thank you so much, Kassandra. I recently began light running on a treadmill after stopping for a few years due to the low back pain it caused (I have something called facet tropism in my lower back). Yoga got me out of pain and I hoped the pain was gone for good, but running brought it back. Needless to say, I have stopped running and now need to get back out of pain. Maybe running is just not for my body :(