yoga download
LOGIN
VIEW
CART

Yoga for the Back

Most people deal with back pain issues in one way or another at some point in their lives. A yoga practice can help alleviate and prevent back pain, and these online classes are designed to do just that.

CLASSES YogaDownload
Content Partner
MEDIA TYPES Video
Audio
Audio with Slides

YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 4 reviews

Therapeutics27 mins

Therapeutic Wall Yoga for Hips & Back

Shy Sayar

Heal and empower your hips and back in this deep therapeutic practice at the wall! Yoga therapist Shy Sayar will teach you ways to safely and gently increase stability and flexibility in your hips in order to free the back, using a wall and an optional bolster. Over time, this practice can even help you safely build up to the lotus pose and the shoulder stand!

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Bolster (optional)
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.67
based on 3 reviews

Hatha Yoga34 mins

Yoga Fix: Healthy Backbends

Keith Allen

This informative practice will move your whole body and teach you healthy backhanding principles in the process. Backbends are invigorating, uplifting, and healthy for posture, however, if done incorrectly, over time, these poses are detrimental to the lower back. With alignment principles taken from Keith’s, The Yoga Fix book, this class goes in-depth in giving you tools and techniques for deep and healthy back bending that you can bring with you into your regular practice. This class is accessible to all levels, with some challenging elements, and will leave you feeling refreshed and enlivened in 30 minutes.

Spotify playlist for Yoga Fix- Healthy Backbends

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Block
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 6 reviews

Hatha Yoga42 mins

Yoga for Healthy Backs 2

Claire Petretti Marti

Claire designed this therapeutic class for anyone suffering from chronic or occasional back pain and for those who want to make sure to maintain a healthy spine. This short class will help you open up tight areas that contribute to back pain, strengthen muscles to support your spine, and calm down your nervous system with Pranayama breathing techniques. Take the time to keep your back healthy!

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Block & Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 36 reviews

Vinyasa Yoga31 mins

Anytime Detox Flow

Jackie Casal Mahrou

Let go of negative mental and physical patterns with this grounding flow. This short class will gently warm and open your body while giving you space to let go of toxic thoughts or energy so that you find freedom. You will flow through Sun Salutation variations, find freedom with some twisting and balancing postures, then wind down. Take 30 minutes out of your day (morning, noon or night) for this short class. Enjoy!

VIDEO

Level
Intermediate

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.94
based on 8 reviews

Pilates26 mins

Nothing but Core 3

Claire Petretti Marti

Never enough core, right? Here's another fast-paced challenge for your abs and your back. Planks, Pilates, and a few functional fitness moves will help you maintain a healthy spine and sleek, toned abdominals. It's a perfect standalone class or add it on after yoga or a workout.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 4 reviews

Yin Yoga50 mins

Unwind your Spine, Unwind Your Mind

Erin Wimert

This Yin Yoga/Yoga Nidra class will help you release any stagnant energy in the spine before dropping into the deepest layers of the mind. The first portion of this class will focus on varying degrees of twists before laying back in savasana for a mind-bending Yoga Nidra meditation.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Blanket, Bolster
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 15 reviews

Hatha Yoga25 mins

Hip Hip Hooray!

Dana Smith

It is believed that we store our emotional baggage in our hips. Releasing stress and tension in our hips can be challenging and intense at times. In this class, we will explore a Yin-inspired practice designed to gently create space in the hips and usher out stiffness in both the hips and lower back.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Blocks, Blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 6 reviews

Hatha Yoga41 mins

Strengthen, Protect & Heal the Upper Body

Desiree Rumbaugh

Regardless of whether you feel you are stiff or flexible in the upper body, the truth is, you need to be stronger. Try this class and balance the strength you have developed in your wrists, neck, chest, shoulders and arms. These are some of the best bodyweight exercises and yoga poses that you can use to stay strong and safe in your practice and in your life.

VIDEO

Level
All Levels

Intensity
You'll Feel It

Props
Coffee Table or Chair, Block, Strap, Blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 13 reviews

Hatha Yoga39 mins

Strengthen, Protect & Heal the Lower Back

Desiree Rumbaugh

We all have habits and some are better than others. If you have chronic back pain anytime during the day or in your practice, check your posture. It can be that simple and yet it will take some work to change. In this class we will be working to change our patterns using strength as well as myo-fascial release to create new ways of moving. If you experience back pain during this class, ask yourself if it feels like injury pain or just stiffness. With stiffness it is common to have some "discomfort" when doing cat cow or lying over a block. The integration of abdominal strength with any kind of backbending exercise will ultimately relieve the pain. Get ready for a new lower back experience!

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Blanket Block, Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 1 reviews

Yoga Classes en Español34 mins

Yoga Para El Dolor De Espalda

Uxia Ellerby

This class is part of our new Yoga en Espanol package we created for our Spanish-speaking yogis

Esta clase está diseñada para aliviar y prevenir el dolor de espalda. Un alto porcentaje de la población padece dolor de espalda por muchos motivos. Los más comunes: pasarse demasiadas horas sentados en una mala postura, acortamiento de isquiotibiales, psoas, faja abdominal débil, etc.
Esta serie te ayudará a fortalecer la espalda y abdomen, estirar todos los músculos relacionados, y relajar tu espalda.
Te sentirás como nuevo!

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
1 bolster, 2 Bloques, 1 Cobija, 1 Correa
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.67
based on 3 reviews

Hatha Yoga36 mins

Yoga for Upper Body Strength

Desiree Rumbaugh

This is not a typical flow class, but it does move at a very even pace. Many yogis need more isolated practice in both pushing and pulling for balanced upper body strength so they can safely practice sun salutations, inversions, arm balances and backbends. Here you will be able to focus on building integration and strength in your neck, shoulders, arms and chest with simple yet powerful yoga poses and very little equipment.

VIDEO

Level
Adv. Beginner & Up

Intensity
You'll Feel It

Props
Coffee Table or chair, Strap, Blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 9 reviews

Hatha Yoga37 mins

Yoga for Back Pain

Elise Fabricant

Back to the basics with this session specifically designed to soothe the pain in your back or prevent back pain from occurring in the future. As a long-time massage therapist, Elise guides students into stretches that allow blood flow and movement into areas that have previously been stuck or stagnant. In this class, you'll start with simple and slow poses on your back, then move to all-fours and standing for from stronger back stretching and strengthening. Remember to enjoy the Spotify playlist that accompanies this class.

Spotify playlist for Yoga for Back Pain

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Block, Strap, Bolster
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 10 reviews

Hatha Yoga46 mins

Strong Back, Soft Front

Elise Fabricant

Brené Brown, a great thought leader of our time, talks of "Strong Back, Soft Front, Wild Heart." In this class we will explore how strengthening our back body can soften our front body, ultimately unleashing our wild, unfettered heart.

This class starts slowly so that you can experience the actions of strengthening the back body, from heels to head. Eventually the pace picks up and includes a unique flow from plank to forearm plank to sphinx to dolphin. You'll also play with common poses in uncommon ways, and kick butt on a (invisible) pull-up bar!

Throughout this moderately vigorous class there's an invitation to clarify your backbone, i.e. what you stand for in this world. As you wind down with some sweet restorative poses, you'll also have a chance to replenish the compassion in your heart.

Spotify playlist for Strong Back, Soft Front

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
Block, Optional Blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 10 reviews

Yin Yoga52 mins

Yin for Your Upper Body

Erin Wimert

Feeling tense? This class will help you find where stress is manifesting in your upper back, neck and shoulders. You can expect to finish feeling wide, expansive and free.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.98
based on 24 reviews

Vinyasa Yoga34 mins

Reclaim Your Mobility with Spinal Twists

Caitlin Rose Kenney

Our spines get locked down from our daily patterns and stress. Reclaim your ability to move freely and comfortably with this Vinyasa practice focused on spinal twists. This 30 minute practice will rotate you around the mat and back with variations of twists and lunges and winds down with a hip-opener to leave you feeling healthy and relaxed.

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
2 Blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 4 reviews

Prenatal Yoga14 mins

Prenatal Yoga: 13 Minutes to a Healthy Back

Liza Janda

If you're pregnant, you're probably dealing with back pain, BUT YOU DON'T HAVE TO HAVE BACK PAIN DURING PREGNANCY! Take 7 minutes a day for yourself and banish your back pain. Strengthen and stretch your belly, back, and bottom, and enjoy this special and miraculous time in your life much more.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 9 reviews

Vinyasa Yoga53 mins

Absolution Flow: Wheel of Fire

Mark Morford

Little-known fact: Backbends are often just as much, if not more, about opening the front body – the chest, the heart, the thighs, the belly – as they are about getting the spine to give up its deep, psycho-emotional traumas and delights.

Here’s a relatively advanced (read: do be careful, OK?), backbend-heavy practice designed, on the physical level, to explore multiple modes and intensities of spinal flexion: deep folds, multiple flavors of backbend, a strappy Natarajasana, challenges to both your focus and balance. But on the other, less obvious levels? Far more interesting possibilities for deep release, expansion.

How intense do you want it? How deep are you willing to go? How much release can you truly handle, without harming yourself and without obeying your nagging ego’s urges to either push harder or collapse and give up? Shall we find out?

Spotify playlist for Absolution Flow: Wheel of Fire



VIDEO

Level
Adv. Intermediate

Intensity
You'll Feel It

Props
Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.92
based on 26 reviews

Vinyasa Yoga52 mins

Empowerment Flow 2: I am Worthy

Jackie Casal Mahrou

Each one of us is worthy of love and all that we desire in this life, yet we often forget this. Connect to your own worthiness and remember what you love about yourself as you flow through this strong, yet freeing class. Similar to Jackie's first Empowerment Flow class, this class combines lots of warming vinyasa flow with strengthening posture holds. This sequence includes balancing postures, core work, and backbends (including Camel/Ustrasana) to help you feel confident, strong, and open. Enjoy!

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
Block (optional)
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.66
based on 19 reviews

Power Yoga58 mins

Wild Thing Flow

Jill Pedroza

Need an hour vacation from the hustle and bustle of your life? Enjoy this invigorating Wild Thing Flow to open your heart and mind. Wild Thing is known to combat fatigue and mild depression by stretching the chest, shoulders, throat, hip flexors and legs. We spend so much of our lives hunched over computers and in cars, this class will help counteract by opening the front side of your body.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 1 reviews

Postnatal Yoga42 mins

Time Out For New Moms: Postnatal Yoga

Liza Janda

Take time for you! Wake up your postpartum body and energize your physical and spiritual health. It's time to let yoga make you feel wonderful again!

Get back into your yoga practice and get your pre-pregnancy body back. This is the perfect class to do while baby naps or just hangs out in a swing or on a blanket close by.

Focus on your belly, your back, and your shoulders. Burn some fat and calories while you're at it! Since you're probably not getting a lot of sleep, this class will heat you up and tone you up without wearing you out. It's a great all around class to get you "moving into stillness" again.

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
2 blocks, blanket, strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 9 reviews

Yin Yoga38 mins

Bedtime Yin with Body Scan

Erin Wimert

This class will prepare both the body and the mind for a relaxing and potent night of sleep. Release tension from the body with a Yin yoga sequence followed by a 15 minute body scan to unwind the mind from its reference point. Please note that students will be left in savasana and may want to set a timer to wake them up at the end.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Block, optional bolster and blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.66
based on 28 reviews

Yin Yoga45 mins

Melt and Let Go

Erin Wimert

Let it all melt away for the next hour. Allow your body to disintegrate and see the mind follow as you experience the practice of non-doing. Balance some soothing forward folds with a supported backbend and finish the practice with a juicy lateral stretch and twist for the spine. Get ready to say, "Ahhh!".

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Bolster, Blanket, Blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.92
based on 33 reviews

Therapeutics51 mins

Yoga Therapeutics for Shoulders & Upper Back

Deb Rubin

Learn how to deeply, safely, and effectively unlock tight shoulders, and that pesky, traditionally stuck thoracic spine (upper back). Deb Rubin shares with you some of her favorite shoulder, side body, upper back and neck openers, and will introduce you to her new, signature somatic approach to unwinding the body. This is an all levels class, intended to be gentle yet deep, and very effective.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Blanket and bolster
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.62
based on 13 reviews

Align & Flow45 mins

The Smallest Change

Kristen Boyle

"The smallest change done with the greatest of attention can have the largest impact."

This class pivots on one alignment principle - supporting the natural curve of the lumbar spine and working strength in the upper back to broaden the chest, thereby undoing the "tucking" and forward-head posture that is chronic with our culture of chairs, computers and the notorious "text-asana!"

This principle is applied to poses throughout the class, culminating in ustrasana (camel) and eka pada kapotasana (pigeon) with a novel approach. The postures used in this class are accessible to students of all levels, but the precise cueing and alignment principle applied to the class create a more advanced application of the postures. This is a great class for both intermediate and advanced practitioners to experience more strength, depth, and freedom.


Kristen recommends using the following playlist for this class: Spotify playlist for The Smallest Change

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 35 reviews

Hatha Yoga46 mins

Yoga Therapeutics: Lower Body Focus

Deb Rubin

In this class, you will be guided through a therapeutic sequence to radically unlock and align the low back, hips, and legs to reduce pain and tightness, and increase your ease and fluidity of movement. Get out of pain, and learn Deb Rubin's approach to unlocking the body, combining the modern wisdom of fascia unwinding with the ancient wisdom of Yoga asana. You will experience deeper therapeutic benefits, more effective results, a pain-free body, and a relaxed mind.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Strap, bolster or blanket
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.86
based on 7 reviews

Hatha Yoga49 mins

Expression of Love

Ben Davis

"Reason is powerless in the expression of love" ~ Rumi. Allow every poster that you create on the mat to be an offering in honor of what brings joy to your heart. This class consist of heart openers and back bends such as dancers, camel, floor bow, and wheel. Express your love.

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.98
based on 25 reviews

Power Yoga53 mins

Power Yoga for a Healthy Back

Kristin Gibowicz

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives. While there can be many reasons for back pain, the most common is mechanical. Yoga can bring awareness to proper body mechanics, strengthen your core and release tension to maintain a healthy back. Join Kristin for a customized, full-body, core-strenghthening, feel good, power yoga class. With the power of breath as the anchor, this class is one you'll come back to often!

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.57
based on 29 reviews

Hatha Yoga28 mins

Bye Bye Back Pain

Kristin Gibowicz

Twenty years after her own back surgery, Kristin teaches a short sequence that focuses on releasing hamstrings and hips while strengthening back muscles. This all-levels yoga sequence will help bring relief to back pain by loosening tight muscles and strengthening the imbalances in our body due to our modern lifestyles.

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Blocks - optional
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.81
based on 26 reviews

Vinyasa Yoga32 mins

Fitness 'n' Yoga: Flow for the Spine

Ben Davis

Fitness 'n' Yoga: Flow for the Spine involves moving the spine through its four directions of movement: flexion, extension, lateral flexion, and axial rotation. An emphasis will be given to lateral flexion in reverse warrior pose, and the flow will incorporate a mindful transition from a vertical twist to reverse warrior. Get ready to balance the movements of the spine as you flow.

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 3.94
based on 8 reviews

Abs / Core Strengthening58 mins

Core Passion

Pradeep Teotia

What is your passion? When we act from a passion that comes from deep in our core, we can change the world. In this challenging core class, Pradeep uses the practice of yoga to connect you with your passion, both on and off the mat. If you are not feeling it, then why are you doing it?

VIDEO

Level
All Levels

Intensity
You'll Feel It

Props
None