- Active
- 58 min
- Flow
- 4.9 out of 5
About This Class
Mike Nader guides a methodical, well-rounded practice explicitly designed to care for every region of the spine. The class opens with Ujjayi pranayama and postural awareness in seated, then progresses through Cat/Cow-style floor warm-ups, asymmetrical Down Dog variations, and a Sphinx-to-forearm-plank sequence for spinal extension and core strength. A standing series weaves together Warrior One, Parsvakonasana, Warrior Three, Twisting Triangle, and Twisting Half Moon to address forward bends, lateral stretches, balance, and deep rotational work. Wide-legged forward folds with an "imaginary wall" hip-anchoring technique specifically target lumbar broadening. A kneeling backbend and staggered-knee Child's Pose sequence addresses sacral and pelvic asymmetry. The floor sequence culminates in Shoulder Stand with a sciatic nerve-flossing leg variation, Locust, and Ardha Salabhasana to counter-balance the inversion. Low-lunge hip openers and a careful supine series of hamstring stretches, supine twists, and knee-to-chest compressions round out the practice before a guided Savasana with a full spine body-scan relaxation. Throughout, Mike emphasizes breath as a tool for spinal lengthening on inhale and stabilization on exhale, and repeatedly cues engagement of the deep abdominals to support the lower back.
Comments
48patriciatschopp1
Amazing wow my back is so thankful 🥹
dkaplan
Love this class Mike! Thanks so much. Francie
Yulia
Excellent osteopathic class to increase mobility of small joints, ligaments, release blocks and spasms in the back. I especially liked the introduction to forward bends in the middle of the class and child’s pose with slightly shifted hips
audrey
Thank you Mike, I could give this class 10 stars. You’ve put together an amazing flow of stretches, strength and balance. At the end, I felt strong, calm and an aching hip was pain free! Thank you.
Marie
Selena
Great as always. Love your classes Mike ????
Myra Model
Mike’s got a great calming voice and I usually like his classes, but IMO it’s not for someone who has back issues. Might be my misunderstanding of what this class is. This felt more like a regular flow and not a deep focus on real back work.
Mary Harper
All Mikes classes are so good. Loved this one.
patriciatschopp1
steffi-sz
dakyogi
Lisa Carbonara
claudscape
Thank you, It helps my back and neck SO Much
Sue
Gregg Kanter
cekonullhofen
I loved this calm practice with your calm voice, thank You!
Jill
I have been having a lot of back challenges lately. This was like medicine! I feel so good! Definitely not an easy practice, but very helpful. Thank you!
Cora Cosgrave
Thank you Mike. Perfect class for me, will continue to do this class. ????☘️
Jamie
Just what I needed for sciatic pain!
liliana eleuteri
Kathleen Marie Holm
I love this class. The pacing is perfect, the explanation of poses is very helpful, and my back feels fabulous after completing the class. Thank you!
Beatrice Kunz
ilaghezze
Stacy Jansen
lovesyoga1
This was such an amazing practice. Therapeutic for the spine. I could definately feel it touched all areas, leaving me feeling so balanced. Namaste Mike Nader. One of my favorite instructors. I will come back to this one again.
Yvette Gatilao Murphy
Jörg
assetsdd
Benna
Janepark
katy.spada
Just amazing to make your back straight again.
Lynn
It feels like I just had my very own personal physical therapy/chiropractic session?. How is it that when you need a special class it just magically shows up? Thank you Mike Nader, I really needed that
wilson.franca.92
constance
Mike – you have outdone yourself with this comprehensive, kick-ass, beautifully sequenced practice! And the arm reaching forward during revolved triangle? Brilliant! My spine and I salute you:…
Julia
Gentle, strong, innovative… my back feels fabulous, and I am mindful of standing up straighter. Thanks, Mike!
Member
Brilliant, Mike, thank you. Your guidance is always magically orchestrated. As a chiropractor, in practice for forty years, I appreciate your mention of my special profession. Thank you, Innate Intelligence.
ilovevacation
This is a great recovery flow when you just want to realign and gently stimulate. I will definitely be coming back for this one again!
Suzanne
Mike is one of my favorite teachers. This was a really great practice and one I will comeback to often. Thank you Mike. Namaste.
Erin.Delaune
mariateresacalal
A great workout that balances the body’s assymetries.
Haru
gwyneth graham
fabulous! just what my back needs. I want to do this regularly to help address my back pain issues. thank you for this back series, just at the right time for me.
Alyson
This is a keeper. As I get more and more into the garden season, this practice is a go to. Thank you Mike for this super practice.
pilarbarriosansaldi
Thank you very much, It was just perfect
mcutillo
All you advanced yogis whom I love are clearly pre stretched in all these videos which is simply worth mentioning especially for the beginners who come and are instantly scared ? away
ScottyP
Nancy
What a wonderful lengthening, strengthening class. I feel like all my pieces are where they’re supposed to be – at peace.
Kate Tucker
Outstanding! My whole back, shoulders, hips feel great! And anytime there is shoulderstand, it’s a great practice. So excellent Mike, thank you!
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