- Mellow
- 31 min
- Gentle
- 5.0 out of 5
About This Class
This approachable 31-minute class is designed specifically for low back maintenance, opening with a grounded check-in before moving through a carefully sequenced mix of supine stretches, strap-assisted hamstring and hip openers, gentle core work with a block, and spinal strengthening in prone positions. Instructor Steve Jones emphasizes neutral spine alignment throughout, guiding students to move the thigh bones mindfully in the hip sockets to release tension in the surrounding musculature. Core engagement is introduced gradually — from supine leg presses and arm reaches to a knees-down forearm plank and hands-free Cobra — always prioritizing length and support over intensity. The second half transitions to all-fours and standing-adjacent shapes: extended Child's Pose with side-body reaches, Downward Dog, Pigeon (or thread-the-needle as an alternative), and low lunges with hip-flexor stretching and manual cuing of the low belly. Mild supine twists bookend the core section. Props (a strap and a block) are integral to the practice. The overall tone is calm, educational, and therapeutic, making it ideal for anyone managing ongoing low back tightness or recovering from a sedentary day.
Comments
26Sue
I’ve been out of it for a while due to injury and laziness. Now I’ve been diagnosed with the beginnings of arthritis in my low back. I asked for assistance on finding a class to get back into things from the help bot, and this is what I was given. Fantastic suggestion! I’ve never been so pleased to say, “Ouch, that feels so good!” I’m very encouraged. Thank you! I didn’t see where I could rate the class, so 5 stars!
thetizz
Lena
Gentle and still hits all the right spots. Perfect when you just woke up.
Fredborg
Really got into my tight spots. I feel more relaxed in my low back. Thanks!
Mone
LanaK
Member
fiore1905
kangzhaoyoga
Feel good. Saved it to my favorites!
KatM
So much relief for my low back and right hip. Thank you! I will revisit this one probably every morning!
constance
Lovely. Stretched out and renewed. Thanks Steve. Namaste…????
Joseph
Thank you, Melissa and Steve, for your beautifully orchestrated yoga practice.
Jill
I love this practice! Feels so good in my tired low back! Thank you Steve!
sherryw845
Really helped the tightness in my lower back!
Andrea
mariateresacalal
Deborah Dyer
This was perfect for my low back after I had an old injury flare up. Very gentle, with lovely stretches and soft movement. I will be doing this practice for several more days, and come back to it when my back needs some TLC.
Baldomero
Great ??
Jeff Kampman
mcutillo
All Jonesy is good Jonesy. We ❤️ Steve; I will speak for the crowd. Namaste ?
James
Kate Tucker
Lovely! So mellow and nice. Great after a hard workout. My back, hips and legs feel great. Thank you Steve.
Lisa
Excellent. Time to get into pose and stay there was perfect for low back
Nancy
Debra
Nice! I would love to see more with low back maintenance emphasized. I can’t do warrior 3 anymore. I always skip it or I’ll be in pain for days.
Jim
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