Скачать или смотреть I Got Your Back Yoga Class | Gentle Yoga for Back Pain & Spine Relief

This I Got Your Back yoga class is a gentle, supportive yoga practice focused on back pain relief, spinal mobility, and hip opening. Designed to help you feel safe, steady, and supported, this class offers slow, mindful movements that nourish the spine and ease tension in the lower back and hips.

In this gentle yoga for back pain, you’ll move through grounding poses like child’s pose, cat–cow, low lunges, twists, bird dog, and supine releases to support spinal health and overall ease. This back care yoga class is suitable for all levels and especially helpful if you’re dealing with stiffness, fatigue, or tight hips contributing to back discomfort.

This yoga class for spine relief emphasizes breath, simplicity, and nervous system support—perfect for days when your body needs care rather than intensity.

00:00 Intro to I Got Your Back yoga class
00:11 Sitting on heels with toes curled under
00:35 Cat–cow from tabletop
01:16 Child’s pose
01:37 Lizard pose – right side
02:15 Ardha Hanumanasana (half splits) – right side
03:00 Lizard pose – left side
03:39 Ardha Hanumanasana – left side
04:26 Child’s pose
04:52 Low lunge with hands on thigh – right side
05:26 Revolved lunge pose – right side
05:53 Low lunge with hands on thigh – left side
06:25 Revolved lunge pose – left side
06:50 Child’s pose
07:10 Low lunge with twist – right side
07:43 Ardha Hanumanasana with twist – right side
08:40 Low lunge with twist – left side
09:30 Ardha Hanumanasana with twist – left side
10:25 Child’s pose
10:39 Bird dog
12:26 Happy baby
12:57 Thread the needle
14:36 Windshield wiper legs
16:20 Savasana

Style: Hatha, Gentle
Duration: 22-min
Level: Open
Props: 2 Blocks
Focus: Hip Openers
Location: Maui, Hawaii

🎧 Here's the link to the Spotify playlist for this class: 🎧
https://open.spotify.com/playlist/4zW...
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Practice with Clara Disclaimer:

Practice With Clara encourages you to consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. Physical injury is possible when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk, voluntarily participate in these activities, and assume all risk of injury to yourself.

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