With 28 safe and effective practices to alleviate stiffness and discomfort of the lower back mainly executed while lying in a supine position to reduce compression of the lumbar discs, this 1-hour lower back class has been taught at our yoga center for 22 years to as many as 250 weekly students.

We now make it available online as a 3-day rental. We recommend practicing the first and third days, although practicing every day is possible depending on how you feel.

The practices are designed to strengthen the abdominals with 5 progressive core practices, comfortably lengthen the hamstrings, quads, adductors and psoas, explore simple range-of-motion of the hips, relax in a gentle spinal rotation, and practice hip and spinal extension. By the end, with increased space and improved support, like our students, you'll feel relief from chronic stiffness and discomfort.

Beyond the mechanics, we set the rhythm to achieve a deep internal focus, mindful movement, and awareness to remain well within one's comfort zone, all hallmarks of yoga. We also relax between practices to consciously observe and release protective holding pattens to enhance benefit.

OBJECTIVES:

• Focused breathing to lengthen the lumbar spine
• Abdominal strengthening
• Leg strengthening & stretching
• Hip opening & extension
• Hip flexor stretching
• Spinal flexion & extension
• Deep guided relaxation

Testimonials from among our centers' students (www.yoga.lu/styles/3):

"I had almost resigned about my worsening back pain. When I started the lower back yoga, the effect was immediate, and for the last year, having followed the classes regularly, my back has been better than in 20 years. I even started skiing again." ~ Jonas Winnerlov, 50

"Since I am doing my (your) practices, I feel much stronger and far more stabilised and am able to do walks of 7-8 kms (a year ago I would not have though this possible)." ~ Nicole Mahowald, 74

"I am feeling much better today! It’s incredible how a few gentle movements can make the difference." ~ Olivia Roland, 26

Attention: Do not practice with acute back pain or while the back is inflamed. Please wait for any inflammation to subside and your back condition to stabilise.