- Active
- 32 min
- Flow
- 4.9 out of 5
About This Class
In "Low Back Magic," Dan Ward leads a floor-heavy flow designed specifically to decompress and care for the low back. The class opens with grounding breathwork and gentle leg variations lying supine, then moves into psoas activation with breath-hold techniques, half happy baby, and figure-four rocking twists to mobilize the lumbar spine and hips. Core stabilization is built through bird-dog work both on hands-and-knees and prone on the belly, followed by a gentle Cobra progression to traction and lengthen the spine. A modified side plank (Vasisthasana with knee down) adds a lateral stretch, and seated poses — including a variation on Marichyasana C and Janu Sirsasana — target the deep low back musculature (psoas, quadratus lumborum) with mindful twisting and forward-folding. The class closes with supine thread-the-needle, a final spinal twist, and a restful Savasana accompanied by reflections on learning to rest and evolve one's practice. The pace is slow and attentive throughout, with Dan frequently cueing internal sensation and breath awareness to keep students present and safe.
Comments
18SK
What a healing 30 minutes. My lower back has been sore for days and after 30 gentle minutes feels relief. Thank you so much. Beautiful practice from the inside out.
sarah
Fredborg
Melissa Ryan
Just lovely. Thank you Dan
laralou88
Jamie
Even the first 11 minutes of this one provides so much relief to my aching lower back. Great way to start my day!
constance
Brilliant, slow and steady. That bent foundation elbow in modified vasisthasana – outstanding. I love how when you take the time to explore, each pose just keeps giving you more and more and more. Gracias maestro…????????%~*
gwyneth graham
Emily
audrey
Joseph
Bless you, Dan, when my daughter realized that I was planning for an extended water fast, she suggested your practice, sensing that it would be perfect during the fast’s challenging transitional times. Indeed, your practice was magical. Thank you.
Kate Tucker
Delightful and talk about mellow!! Just what you need if you don’t want anything too vigorous. Thank you Dan! Nice!
katharinakothe
Chigusa
Can we do 60min of Low Back Magic? Absolutely loved it!
mcutillo
Love you brother. Thanks so much for your powerful sensitivity. Matthew in Amityville
Andrew
I like Dan Ward’s energy, he has good vibes. This is a good routine if you want to keep things very mellow, if you have a low-energy day and don’t feel like getting a major sweat going, but just want to stretch out and keep limber.
smhubb
Made my back feel great!
Erik
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