- Mellow
- 67 min
- Gentle
- 1.8 out of 5
About This Class
This extended gentle class is explicitly framed as "low back maintenance," guiding students through a carefully layered sequence designed to strengthen the muscles that support the lumbar spine while releasing chronic tightness in the hips, hamstrings, and hip flexors. The practice opens on the floor with strap-assisted hamstring and IT band stretches, then builds into mindful core activation using a block between the inner thighs, boat pose, low boat, and bird-dog on hands and knees. A flowing section introduces downward facing dog, plank-to-down-dog transitions, sphinx, cobra, locust, and crescent pose with a twist, all with consistent emphasis on "corseting" the waist — drawing the front hip points and front ribs together — to protect and decompress the low back. Standing balance work (warrior-style lunge, standing split approach) and creative forearm plank progressions deepen both strength and body awareness. The class closes with supported bridge over a block, a supine hip flexor release, Savasana, and a seated silent meditation. Throughout, the instructor repeatedly cues breath regulation and mental stillness, framing every physical action as part of a meditation practice.
Comments
23Laurie Vermeulen
Thanks 🙏🙏🙏🙏🥰🥰🥰
Lynn
A perfect way to spend an hour in the early morning before I start my day. Like another review, this one does sneak up on you. But enter with an open mind and commit to doing your best today. The payoff is at the end of class, feeling open, peaceful and thankful. Thank you Steve for sharing your experience and encouragement
dakyogi
Great back strengthening routine, but it is a lot of time on the wrists.
karilenjones
I need to remember that when Steve says lower back he means core. Well cued but a lot of switching poses. I wanted to hold everything longer- except the core poses! Have to be in the mood for this one
Anna
Whoa this one snuck up on me, perfectly intense core work, loved it. Cueing in the very beginning took me a minute to get, am so glad I stuck with it.
kroberts
perfect in every way…. much gratitude Steve ????
Yiqing Huang
My back is feeling relaxed after the practice. Great session! Thanks Steve!
Fredborg
joanbone29
Anne Marie
After cross country skiing yesterday my lower back was bothering me. This class was the perfect antidote. Feels so much better.
samtosa108
I miss your classes Steve!! Thank You
Deborah Dyer
Josie
Awesome!
Jennifer
Fantastic on every level.
Janepark
such a soothing practice!
laurambsmith
Alyson
I have lower back issues. This practice really helps me to open up, not just my back but my body and mind while relaxIng at the same time. Ode to the breath. Thank you Steve for this practice.
mcutillo
Jonesy a true gentleman and a warrior
Allie Cashman
Lynn
thanosk
Joseph
Thank you, Steve, yours was an elegant practice, with ample opportunities for inner quiet and Mindfulness, during these tumultuous times. Light and Peace.
Millie
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