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A Healthy Lower Back

With Tracey Goldman

Still frame from A Healthy Lower Back

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  • Active
  • 27 min
  • Flow
  • 4.4 out of 5

About This Class

This evening flow centers entirely on lower back health, guiding students through a thoughtful progression of supine breathwork, leg lifts, core activation, low lunges, warrior sequences, triangle pose, sphinx, dolphin, and a series of deep hip-opening and spinal-twist releases. The instructor consistently cues how to protect the low back — drawing the navel in, lengthening the tailbone down, and engaging the core before moving — making the class equally appropriate for those with current tenderness and those practicing prevention. Modifications are offered throughout, including widening the feet in downward dog, lowering knees-chin-chest instead of Chaturanga, and placing blocks or a bolster under the knees in Savasana. The class closes with thread the needle, crossed-knee twists, happy baby, and a generous Savasana with a reflective, gratitude-oriented cool-down.

Comments

  • constance

    When I started, my lower back was quite unhappy. Now, after this sweet practice, all is well once more… 🙏 😎

  • George

    Me too, it was a little vigorous for the pain I was having, but that pain was cut in half! I have done this video many times and I never disappoints. Thank you so much.

  • ScottyP

    My back has been hurting the last few days. This practice really helped relax it! Thank you, Tracey.

  • ktneff31

  • dakyogi

  • Paul Bielicki

    Fantastic work on low back and hips. I’m definitely practicing this one again.

  • Julie kresko

    I wish I had discovered this class much earlier, because it is extremely therapeutic, as well as perfectly queued. Tracy shares her solid practice and foundation enabling her students to resonate with a higher vibration.

  • Stephanie Hill

    This was perfect after all the holiday cooking and food prep. My back needed some TLC, and this fit the bill! Thank you, Tracey!????????️

  • Rachel

    Perfect sweet and gentle short practice.

  • Cindy

    After a long day of work, this was the perfect unwind. Thank you Tracy, loved this class.

  • Aparna Majmudar

  • Adam Coe

    The guests were often in wrong poses and distracted from her verbal direction. Otherwise short and sweet.

  • Terri

    Seems good but it’s too fast paced if you’re not used to it, and you can’t clearly see some the poses in the video so difficult to follow along.

  • Robert Smith

    lovely day-after class following a strong leg class yesterday.

  • Karen

    Love this class!

  • mcutillo

    AAAAND AAAAAAXHALE LAAAAAT YOUR BAAAAAAAACK AAAAXE HALE ugh

  • Angela

  • Andrew

    Tracey is one of my favorite instructors! She is always positive. I don’t know if it’s just my mood today, but boy did it feel good just to lie on my back at the start of this one. And the gratitude meditation at the end is great. This short class was very nice. Thank you!

  • Fredborg

  • Annelise

    My lower back needed this! Thank you, Tracey

  • vandehey.tyler

  • thetizz

  • wilson.franca.92

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