- Active
- 45 min
- Flow
- 5.0 out of 5
About This Class
This energizing 45-minute flow with Mike Nader delivers a comprehensive core workout that goes well beyond crunches, targeting the abdominals, obliques, paraspinal muscles, and back extensors through a smartly sequenced class. Beginning with Ujjayi breath and spinal awareness in a seated position, the class moves through spinal balancing (Bird-Dog), one-legged plank variations with cross-body knee-to-elbow draws, Sphinx-to-Forearm Plank transitions, and Locust/Salabhasana progressions for back strengthening. A flowing Surya Namaskar C framework incorporates Crescent Pose, Cobra, Chaturanga, and Upward Facing Dog. Standing work includes Warrior One with dynamic folding, Side Plank with dynamic switching between sides, and twisting triangle variations emphasizing rotational core strength. Navasana (boat pose) with twists, Low Navasana, and a Supine Handstand transition challenge stability and deep core engagement. The class closes with Pigeon Pose for hip release, seated twists (Marichyasana-style) with a forward-lean variation to open the lower back and kidneys, Paschimottanasana, Bridge Pose, and a guided Savasana with mindful breath meditation. Mike explicitly notes that backbends like Cobra, Sphinx, and Upward Dog can create space for the lower back and spinal discs, and advises anyone with lower back pain to be mindful. The class is framed as both physically and mentally stabilizing — a strong core supporting a calm, focused mind.
Comments
35ScottyP
Challenging AF!
ScottyP
Did this class after fully healed (one year out) from rotator cuff surgery. Amen to your comment! I did the initial side planks, but for that extended side plank sequence, I took a break halfway through for each side. Too creaky!
Sheila K
Intelligent sequencing, feisty flow, lot of upper body strength – not a sequence for a rotator cuff injury or before bed. It does what it says it is going to do – core feels stable. Five stars because I love Mike’s classes.
Josephine
Love Mike Nader! I love knowing that whatever routine he offers I will feel well met, well rounded and complete at the end.
kmcmahon.cross
leaschneider
John Stracks
That was a great, fast-paced dynamic class with great core work and strength. Fantastic!
laralou88
This class hit everything I needed it to hit in the perfect amount of time. Best class ever!
Nadia
Great class. The movements were very helpful for my lower back. The only suggestion would be to hold the movements just a few seconds longer for those of us who cannot transition so fast due to back pain. Thank you so much
Fredborg
kangzhaoyoga
A great class!!
Claudia
audrey
Wonderful practice, thank you Mike
Mkelsey86
Great class. perfect for days where time is of the essence.
belinda
aefriske
dkaplan
Love this class. Not only does it make my core feel stronger – it makes me feel stronger:)
ANDREA MAYORGA
Great class! Nice constant pace to strengthen core and back and provide great stretching relief! Loved it! Thanks Mike!
Megan
Great class! Promotes strength and flexibility without overworking any one area.
Szilvia
Absolutely loved it. Thank you!
Emily
amelia.eiras
Loved it!
Bryan
I love mike:)))
wilson.franca.92
Janepark
Wonderful class. Probably my favorite of the entire lower back series. Mike is a treasure!
Carter
Fritz
marinakorban
A must try session ??
Kate Tucker
Wow super good!! My whole spine/back/core feels so good! Some challenge but it’s not all abs. Really liked this one as with all of Mike’s classes. Thank you!
marcythedarcy
Great short practice!
Yulia
Super! Super! LOVE it! Very creative and powerful! Definitely this one is my favorite now ??❤️
dianerichard
jmkwyo
Mr Nader doesn’t disappoint, pleasure as always!
mariateresacalal
Joseph
Mike, your practices and guidance are always blessings. Today, your style of instructions, and mildly raised cardiac and respiratory rates greatly slowed the process of my wandering mind. Marvelous! Namaste
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