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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: 4.90
based on 5 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: 4.67
based on 9 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 14 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: 4.75
based on 4 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: 4.96
based on 13 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: 4.60
based on 10 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: 4.73
based on 11 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: 3.79
based on 7 reviews

Vinyasa Yoga58 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
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.80
based on 10 reviews

Vinyasa Yoga54 mins

Anahata Chakra Vinyasa

Les Leventhal

This peak pose oriented class will provide fantastic warm up postures with and without props to help you explore some of yoga's more invigorating backbending poses safely and comfortably. It's Anahata Chakra Vinyasa -4/4/4: The 4th Chakra - Anahata, Heart; the 4th Yama, Bramacharya, how we treat others and honoring our intimate relationships; and the 4th Niyama, Svadhyaya, self-study. This practice is all about collaboration, relationships and finding out what we can do and where we dance in the playfulness of effort and surrender. It will deepen your exploration of relationships on and off the mat and shift your priorities in a way that all of your relationships will become more meaningful.

VIDEO

Level
All Levels

Intensity
You'll Feel It

Props
Block and Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.81
based on 8 reviews

Power Yoga1 hour 8 mins

Stand Tall

Pradeep Teotia

Yoga is where we can truly shine - our inner light expands outward through this human body strongly and beautifully when we stand tall and firm in our beliefs and ourselves, and we share our basic goodness with others. In this practice, Pradeep encourages us to get grounded, and really build our own firm foundation. We focus on the lower back, hips, and moving the prana energy through the entire body from that solid foundation.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.94
based on 16 reviews

Yoga With Weights42 mins

Strengthen, Tone & Stretch

Blair Bradley

In this class you will warm up your body with 15 minutes of yoga and then add weights to build strength and endurance. Be prepared to challenge yourself and find your edge in this fun and quick 45 minute workout.

VIDEO

Level
Intermediate

Intensity
Bring a Towel

Props
Weights and a Block
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.92
based on 19 reviews

Power Yoga57 mins

A Finer Practice

Pradeep Teotia

This strong class will bring you up and leave you energized and is a good grounding practice for every day. Pradeep instructs with classic and creative flow sequences, plus gives attention to some finer joints and muscles, such as the neck and wrists. This practice lifts and inspires us to live each day better.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.94
based on 45 reviews

Hatha Yoga23 mins

Daily Decompression

Jackie Casal Mahrou

This class will help decompress your spine, increase mobility, and relax your mind. You will move through postures that elongate your spine, as well as postures that open your chest, shoulders, neck, and hips. This class is great for an evening unwinding, or really any time of the day that you need to loosen your body and free your mind.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 5 reviews

Office Yoga10 mins

Get Up, Stand Up: Lumbar Love

Dia Draper

Does your low back (lumbar spine) ever ache from sitting too long at work? Getting up and moving around is the best thing we can do for our low backs! More often than not our low back pain is due to the compression of sitting in a less than ideal posture, and the resulting shortening of the hamstrings (which then pull down on your lumbar spine), or the shortening of the Psoas.

In this practice we focus on both decompression of the low back and lengthening of the hamstrings. This mini-break is short enough to be done at intervals throughout the day. Research suggests getting up every 90 minutes is critical to your health (and your brain!). So get up and try it-- give your body a break from sitting and experience some Lumbar Love! And then set an outlook reminder and do it again in 90 minutes!

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 3 reviews

Vinyasa Yoga58 mins

Give it Away Now: The Practice of Asteya

Alanna Kaivalya

The principle of asteya is often translated as non-stealing. In this dynamic vinyasa class, we re-translate it as: giving back. Discover how much you have to give, even when it seems you have nothing at all! Armed only with our asana practice, we learn how generosity changes our attitude and outlook and reveals how much we have to offer. This practice warms your day and your heart as we embody generosity that you carry with you long after you leave the mat.

VIDEO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.84
based on 16 reviews

Vinyasa Yoga40 mins

Core Values Fusion

Claire Petretti Marti

This fusion class is a hybrid of yoga and core strengthening moves. Our core is our center physically, emotionally, and mentally. Stoking the fire in our belly, creating strong abs and a strong spine is vital to being healthy.

We'll warm up with a yoga flow to prepare to strengthen your center. Then, get ready to work your core! Planks, Pilates, and all kinds of ab and spine strengthening moves will stimulate the prana in your navel center. This class is an excellent complement to your regular yoga practice.

VIDEO

Level
Adv. Beginner & Up

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.75
based on 12 reviews

Yoga for Back Pain12 mins

Rid Yourself of Back Pain: An Essential Sequence

Alanna Kaivalya

If you experience any kind of back pain, this sequence is for you! It is a simple series of movements designed to relax muscles that are chronically tight or stressed due to back pain. Learn this sequence and do it every day to keep your back healthy and (hopefully) pain free!

Please note, that this sequence does not replace sound medical advice or physical therapy.

VIDEO

Level
All Levels

Intensity
Ahhhhhh

Props
Strap
YogaDownload Online Yoga Class
Content Partner

ratingRating: 4.60
based on 25 reviews

Vinyasa Yoga45 mins

Yoga for Flexibility

Celest Pereira

This is a lovely long stretch class. It will help you open and unwind, making you feel taller and happier. The main purpose of the class is to get you feeling wonderful, so expects deep breaths coupled to poses that have a therapeutic benefit in your joints and muscles.

VIDEO

Level
Adv. Beginner & Up

Intensity
Ahhhhhh

Props
2 blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.88
based on 8 reviews

Vinyasa Yoga42 mins

Vinyasa: Hamstrings to Hanuman

Lindsay Gonzalez

Work your way into full Hanumanasana (full split) with these thigh rooting options. This is a slightly different approach to full splits that will seat your thigh bone into your body and stretch the belly of the hamstrings. This is a great class for anyone with tight hamstrings and quads, as well as for all types of athletes. Enjoy!

VIDEO

Level
All Levels

Intensity
You'll Feel It

Props
2 Blocks, 1 Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.17
based on 3 reviews

Align & Flow1 hour 22 mins

Align and Flow: Backbends as an Offering

Jack Cuneo

Led by Jack Cuneo

In this intense and energizing backbend class, you'll tone and energize your legs and glutes with bodyweight calisthenics, then explore creative flows and unique posture variations on your way to Reclined Hero, Dolphin, Wild Thing, and Upward Bow. Deepen your poses, improve your posture, and strengthen your shoulders and legs to find more surrender and sweetness.

VIDEO

Level
Adv. Intermediate

Intensity
You'll Feel It

Props
Two Blocks
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.72
based on 9 reviews

Vinyasa Yoga47 mins

Gaze Inward: Full Tortoise

Cicily Carter

Find equal parts strengthening and stretch in this 50 minute class designed to open the front and backline of your body. Experience deep tissue release by first building heat then moving into a series of deep hip opening postures. This series will move you into a deep state of rest and relaxation; great to provide clarity to your morning or deep rest at night.

VIDEO

Level
Intermediate

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 5.00
based on 2 reviews

Forrest Yoga1 hour 38 mins

Forrest Yoga: Safe and Intelligent Back Bending

Cheryl Deer

Led by Cheryl Deer

In this class you will explore back bending movements in a safe way that frees energy and blood flow along the spine. Cheryl intelligently guides you through the Forrest Yoga breath work, abdominals, shoulder openers and sun salutations that prepare you for an energizing and strong wheel pose. This is an effective class that will bring new insights and space in mind and body!

One of the props for this class is a Forrest Yoga Mat Roll, you can also use a rolled up towel.

The steps to make a Forrest Yoga Mat Roll
1. Use an old yoga mat, or buy a thin cheap one at the store.
2. Fold the mat into thirds, lengthwise.
3. Move to the long end of the mat and roll the mat up as tightly as you can (sleeping bag style).
4. Once you see the width you desire (depending on hip size or personal preference) cut the tail end off with scissors. If it’s perfect as is, no need to cut.
5. Wrap your mat roll with something to hold it tight: rubber bands, fun colored duct tape, stretchy headbands, etc.
6. Voila! Mat roll complete.
Now, you have a tool that will expedite your healing process, massage your organs, and strengthen those inner thighs & abs like no tomorrow. Congratulations on creating one of the most useful props in yoga!

VIDEO

Level
Adv. Beginner & Up

Intensity
You'll Feel It

Props
Block, Strap, Mat Roll or Rolled up Towel
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.67
based on 6 reviews

Power Yoga32 mins

IndieFlow Lunchtime Yoga: Back

Kristen Boyle

This class is one of four Indieflow Yoga classes designed for anytime you need a yoga pick-me-up, whether it’s your lunch hour or before your day starts, or anytime you have a few minutes to roll out your mat. Practice them in any order or in succession: Hips, Twists, Core, Back.

The theme of each class draws on one of the agreements from The Four Agreements by don Miguel Ruiz:

1st Agreement: Be Impeccable With Your Word
2nd Agreement: Don’t Take Anything Personally
3rd Agreement: Don’t Make Assumptions
4th Agreement: Always Do Your Best

Each of the four classes involves a fast-paced series of Surya Namaskar A and B before we dive into the postural focus of the class.

This Class: Back - 4th Agreement: Always Do Your Best 
This class presents a unique transition from Shalabasana into Bhujangasana, to emphasize the strength of the muscles supporting the spine, hamstrings and adductors to extend the legs to the back in order to create a deeper and safer backbend. With spine strengthening poses and Dhanurasana, you will be more than ready for the apex pose of Urdhva Dhanurasana, created with strength. Enjoy!



VIDEO

Level
Intermediate

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 3.75
based on 4 reviews

Vinyasa Yoga1 hour 14 mins

Propping Your Heart Open

Channing Grivas

This class is geared towards using strength in your back body to open your heart and chest area. You will flow through postures to warm your spine, use props to go deeper, and use strength to find more overall freedom in your body. A strap and a block are necessary for this class. Have fun!

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
Block, Strap
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.92
based on 13 reviews

Yoga for the Back1 hour 17 mins

Turn & Churn the Spine

Patrick Montgomery

Are some poses easier on one side than the other? This intermediate practice balances asymmetrical patterns of strength and weakness from side-to-side and coaxes the spine back to center. Many poses are held for several breaths allowing time to explore their inner workings –particularly how to properly rotate the torso. This strong, slow flow sequence features side bends, opposite arm and leg balances, a mandala of standing postures including Parighasana (Gate Pose) and side plank variations leading to the peak pose, Kapinjalasa (Side Plank Bow Pose). Ideal for yogis with imbalances, scoliosis and anyone who wants to feel more magic pulsing through their spine.

Patrick recommends using the following playlist for this class: Spotify playlist for Turn & Churn the Spine

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
Optional block
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.84
based on 34 reviews

Hatha Yoga25 mins

Relieve Your Back Pain

Michelle Berman Marchildon

I know what it is to have back pain, and it's not fun. However, there are some tips and techniques you can use to alleviate pain and get back on your feet. This simple 25-minute stretch and strengthening practice is designed to get you back in the game. Please take care and back off or stop if you feel additional pain from any of the exercises. If it hurts, it's not yoga.

VIDEO

Level
All Levels

Intensity
Bring a Towel

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.85
based on 34 reviews

Hatha Yoga34 mins

Yoga for a Healthy Back

Claire Petretti Marti

This therapeutic class is for anyone wanting to keep their spine healthy, recover from chronic back pain or injury and avoid future pain. This class is designed to address all the primary factors associated with back pain: physical, mental and emotional. We’ll focus on opening your hamstrings and hip flexors and strengthening your core to create freedom in the spine. Our modern lifestyle is hectic and sedentary at the same time and this stress often manifests as neck and back pain so we’ll also utilize some relaxing pranayama techniques to quiet your mind and soothe your soul.

VIDEO

Level
All Levels

Intensity
Everyday Namaste

Props
Strap or towel, 2 blocks or pillows
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.60
based on 15 reviews

Bhakti Yoga50 mins

Rockin' Bhakti - Sacred Transitions

Christen Bakken

Sandhya is the Sanskrit word for sacred transition. It refers to any transition, whether from Up Dog to Down Dog or one season into the next. In this sequence we will match gentle flow with mindful transitions, with each bit of the breath guiding our movement. This flow will be low to the ground focusing on hips, hammies, and low back, but do not be fooled--- you will work despite a slower, lower pace.

VIDEO

Level
All Levels

Intensity
You'll Feel It

Props
None
YogaDownload Online Yoga Class
Content Partner

ratingRating: 4.44
based on 9 reviews

Vinyasa Yoga23 mins

Stretch Back

Helen Sherlock

In life we spend our time going forward, looking at the laptop, bending for that toy on the floor, kicking a ball towards the net. Let’s change our focus and stretch back. In doing so we progressively open our front body (and our heart) as we go deeper into our back stretches, starting with cat stretches and finishing with bow pose.

AUDIO

Level
Adv. Beginner & Up

Intensity
Everyday Namaste

Props
None
YogaDownload Online Yoga Class
Flower Yoga Download

ratingRating: 4.67
based on 6 reviews

Hatha Yoga1 hour 4 mins

Focus on Form - Backbends & Inversions

Patrick Montgomery

In this Align & Flow class, detailed techniques are given for opening the shoulders and upper back. This sequence does not meander, it's a Suryanamaskar-based warm up, including Pinche Mayurasana (forearm stand) and gets down to the business of back bending. Urdhva Dhanurasana (Full Wheel) is the apex pose. Perfect for backbend lovers and anyone who wants to feel more radiant.

VIDEO

Level
Intermediate

Intensity
You'll Feel It

Props
Block (suggested)