Back pain is an enormous problem for so many people. With so much time spent at our computers, our desks, in our cars, and at other sedentary activities, our spines often do not get the movement needed to stay supple and pain-free. For others, back pain can be the result of physical labor, especially when it involves repetitive motions. The healthcare community generally recommends four types of primary movements to keep the back healthy – back flexion, back extension, hip circles, and lateral flexion of the spine. In Samdhaana Yoga®, we add a 5th primary movement, gentle twists. The good news is that doing these 5 primary movements on a daily basis can go a long way toward helping to alleviate or prevent back pain for many people.

Of course, if you have any existing back issues, we suggest you check with your healthcare provider before participating in these videos.

Disclaimer: The information shared in these workshops is not intended to diagnose, treat or cure any medical condition.

Getting Started: Movements from Standing

This video incorporates all 5 primary movements of the spine, taken from a standing position. If you have difficulty getting up and down from the floor, this is a great short routine for you to try.

Getting Started: Movements from Seated in a Chair

This video incorporates all 5 primary movements of the spine, taken from a seated position in a chair. If you have difficulty getting up and down from the floor, or taking any movement while standing, this is a great routine for you to try.

Getting Started: Movements from Kneeling Position

This video incorporates the 5 primary movements of the spine, taken from a kneeling position and from hands and knees. It also adds Sphinx Pose. If you are comfortable and can move easily from these positions, this is a good video for you to try.

Getting Started: Movements from Seated on the Floor

This video incorporates the 5 primary movements of the spine, taken from a seated position on the floor or on a bolster. If you are comfortable seated this way, this is a good video for you to try.

Easy Healthy Back: Attending the Spine with Explanation

This video explains and demonstrates one version of the "Attending the Spine" sequences we often do in our full yoga classes. If you do not need the full explanation of these movements, choose the next video instead. It runs through the same sequence more quickly because it does not include as much explanatory detail.

Easy Healthy Back: Attending the Spine

This video shows one of the many Attending the Spine sequences we use in our yoga classes. It is the same sequence as the previous video, but with less explanation.

Back Flexion & Extension

This video explains the primary movements of Back Flexion and Back Extension, using the poses of Cat and Cow taking from standing, seated, hands and knees (tabletop), and reclined positions. You do not need to take these movements from all positions, rather, choose what works best for you.

More Back Extension

This video further explains Back Extension and demonstrates Sphinx Pose from a prone position and Bridge Pose from a reclined position. Please try these movements only if you are comfortable with the Cat and Cow Poses shown in the previous video.

Hip Circles

This video explains Hip Circles and demonstrates the movement from standing, seated, and on the floor. You do not need to take the movements from all positions, rather, choose what works best for you.

Lateral Flexion of the Spine

This video explains Lateral Flexion of the Spine and its counter-part, Side Body Lengthening. The movements are shown from standing, seated, reclined, and from kneeling. You do not need to take these movements from all positions, rather, choose what works best for you.

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