(1 Hr) Chair Yoga to Loosen up your Back! Stretching the Diamond with Sherry Zak Morris, C-IAYT

You have a precious diamond on the backside of you that needs your attention! The thoracolumbar fascia (TLF) is a diamond-shaped connective tissue found in the small of the back, and can be implicated in low back pain. In a recent study the TLF was found to be thickened by 25% or more in patients with chronic Low Back Pain. Learn more about this Diamond and try these easy, gentle movements to stretch and move into this area to bring relief to that tense, binding feeling. All done while sitting in your chair!
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⚠️ "DISCLAIMER:⚠️
I understand that my participation in this exercise program is voluntary and may increase my personal risk of injury and I will not hold Yoga Vista and/or the instructor(s) responsible. I personally assume any and all risks associated with my participation in exercise classes, offered via a virtual platform, by Yoga Vista.
The information shared is not a substitute for medical advice. Always seek the advice and guidance of your healthcare provider. ⚠️

[@cat-tzu1234]

What I like most about all of Ms. Zak Morris's videos is her casual style and natural voice. It is as if we are overhearing a kitchen conversation. Some yoga instructors speak in a voice that attempts some sort of ethereal tone. It's a subjective preference of course but Ms. Zak Morris's tone relaxes me.

[@YogaVistaTV]

Harrison Scott So sweet. Thank you! Btw.. do you detect a slight Ohio accent? Maybe that's the tone.....😍

[@cat-tzu1234]

YogaJP Oh is yours an Ohio accent? No I wouldn't have guessed. Though I'm not good at detecting accents other than the more obvious ones such as Boston, Long Island, Chicago, South Jersey and of course vaguely Southern or Texan. Though now that you mention it, I guess you sound Eastern U.S. It's probably hard to tell in CA, with so much mixture. Anyway your voice is comforting and I like listening to you.

[@robinchacon8634]

Sherry is fabulous. It makes all the difference to learn about our body and self care ❤

[@YogaVistaTV]

Thanks Robin! Knowledge is power and we all want to feel better! So here's to better self-care for us all! Many blessings to you! Sherry

[@florasilva2105]

Thank you, sherry I lake your clases is my first time

[@YogaVistaTV]

Hi Flora! I'm so glad you enjoyed this Yoga class. I have lots more on my KZbin channel! Enjoy! Many blessings to you! Sherry

[@molliem.dinwiddie1267]

I have found your channel and along with my Yoga instructor two days a week, I can get lots of new ideas to practice on my off days! Your style and delivery are excellent!

[@YogaVistaTV]

Mollie Dinwiddie thanks Mollie! We have alot more of these classes on our KZbin channel and on www.yogajptv.com

[@milliecookie147]

Love your yoga classes!!! Especially good for folks with shoulder tightness and back pain resulting in sciatica pain.

[@YogaVistaTV]

Hi Millie! So awesome to hear Yoga is helping you feel better! Keep up the great work! Blessings to you! Sherry

[@debilee1501]

Thank you for the great series. Wonderful back stretches. Ads are a bit distracting.

[@ChairYogaDance]

Hi Debi! I know that the ads are a pain. But that is the price of Free. You can view it with no ads here! And I have TONS more! watch.yogavista.tv/programs/sherry-zak-morris-chair-yoga-class-banishing-back-pain Blessings, Sherry

[@ChairYogaDance]

Oops it is this one. watch.yogavista.tv/programs/sherry-zak-morris-chair-yoga-to-loosen-up-your-back

[@shirleyharris2251]

Great for my tight back! I love all of your videos! Alternating between them. Best I've tried. Thanks!

[@ChairYogaDance]

Great to hear Shirley! The more often you do it, the looser your back will get! YAY for Yoga! Many blessings, Sherry

[@brendas5929]

Great class Sherry...looking forward to incorporating this in my chair classes next week. Thank you for all that you and your teachers share to all of us.

[@YogaVistaTV]

Brenda S love bringing in new things into my classes that help people feel better! Your students will appreciate the knowledge! Blessings, Sherry

[@punambhakta91]

I love your class; it has helped me go from really understanding how and what to teach seniors

[@YogaVistaTV]

I'm so happy to hear you are sharing what you learned from my videos🥰. Blessings to you and all you serve! Love, sherry

[@joygross]

Im so happy I found you... I have never done yoga... started about 6 months ago while in Arizona and loved it.. I could not believe how wonderful I felt.. we came back home for the summer and I had no idea where to go.. then I found your videos... I am going to get my hubby to do it with me. Thank you.

[@YogaVistaTV]

YAY for you Joy! Have fun! Feel Good! Love, Sherry

[@tessstydinger7049]

Thank you so much, Sherry! This is always wonderful, I love your attitude…positive, empowering, kind! You speak and explain the benefits of every move, which creates excellent motivation and your humor makes it fun! Thank you again for sharing your knowledge.

[@YogaVistaTV]

Hi Tess! I’m glad you find my Yoga teachings useful. I truly believe when we understand what’s going on in our bodies, we can feel empowered to help things work better. Good health to you! Blessings, Sherry

[@maryambanusaleh5407]

Thanks alot I am from Iran I am a yoga teacher .and I love your teaching and following you

[@YogaVistaTV]

Hi to you in Iran from me in California! I am so glad you are helping your elders and keeping them healthy! Thanks for being of service!!!! Many blessings to you! Sherry

[@karenlarson6451]

Your back series helped me out today. Back pain is less. Thank you.

[@YogaVistaTV]

Hi Karen! I am so glad to hear that your back pain is less! YAY for moving the diamond! Remember to do these types of movements every day to keep your spine mobile and free from tension which can lead to pain. Many blessings to you! Sherry

[@gilahbarzilai6261]

I just discovered your channel and Sherry I have to thank you for sharing your class with us. You are very good and I am thoroughly enjoying joining your classes each morning!! Bless you and thanks again:)

[@nimfadizon2184]

L

[@AndrewLeeYoga]

Hi Sherry, thank you for another excellent class! I have been teaching a Senior Chair Yoga program for the past 2 years and I have been incorporating your moves into my classes. My students love them! You are an amazing teacher and I appreciate all your wisdom and knowledge. Namaste! - Andrew, RYT 200

[@YogaVistaTV]

Hi Andrew! SOO happy to hear that you are teaching a Senior Chair Yoga program! I am sure that is the highlight of your day! Glad I can help you with some new moves to take into your classes! Blessings to you! Sherry

[@mellainenewman576]

What an absolutely brilliant lovable skilful gorgeous teacher you are. As a Yoga chi gung teacher I bow to your warm approach and charming personality and of course your amazing knowledge which you share with all. If you lived in my city of Brisbane Australia I would so love to be an attendee at your fabulous classes. I learn so much from you and I am very grateful. I send you lots of loving blessings for all you contribute to the world.😍Mellaine ❤️❤️❤️🙏Namaste

[@YogaVistaTV]

Hi Mellaine! WOW... talk about sharing kindness and love to a fellow human being! Thank you for your touching words. I'm just doing what I love which is helping people feel better! Brisbane here I come! Love, Sherry

[@elizabethhoutari1780]

I love all your videos but especially the Diamond, with Banishing Back pain closebehind. Greatjob!!!!

[@YogaVistaTV]

Hi Elizabeth! I love the Diamond stretch and do it every day!!!! Love to you! Sherry

[@cleorebadulla8350]

This is my secnd week of attending your wonderful exercises i love it

[@lindarose3760]

Hello Sherry, I appreciate your classes more than you will ever know. I started doing your chair yoga class on KZbin about six years ago. I love your chair yoga and standing positions. It has improved my mobility and flexibility tremendously. I prefer the chair yoga without the dance portion. But, I appreciate you classes just the same. All the best, Linda

[@YogaVistaTV]

Hi Linda! So great to hear that you are noticing an improvement in your mobility and flexibility!!! I always say if you do the work.. it works! I have tons more classes like this (without dances) on my www.YogaVista.TV video site. Check it out! Have a wonderful day! Love, Sherry

[@lindarose3760]

YogaJP Thank you Sherry! I will check out yoga vista studio videos. I appreciate your response and kindness! I also like the way you speak to your senior students. You speak with your senior students with respect. Stay safe and thanks again. Love, Linda

[@badrireza2125]

Hi dear I am very happy to do exercises that you put efforts to explain and teach us how to do correctly After that I feel very good Be happy and healthy.

[@YogaVistaTV]

Hi Badri! You are most welcome. I explain things so that you understand and then YOU will know what to do to make yourself feel better. Knowledge is power! Many blessings to you! Sherry

[@bevkaiser8822]

Great for back ache.... I was skeptical, but it really works!

[@YogaVistaTV]

Bev Kaiser awesome to hear!! Keep up the great work! Blessings to you! Sherry❤️🌸

[@tyriedle2658]

My teacher should me your video sherry the group I go to did and I've been watching all week I'll watch alot ok sherry

[@macriscal]

Love your class. Thank you . From the Midwest. I can only take your sitting part but I am great full.

[@YogaVistaTV]

macriscal glad to hear you enjoy our classes!! Keep moving! Keep trying! Love, Sherry

[@sunnypetawriter9624]

another amazing class. Thank you. I teach chair yoga once a week, your classes are so inspiring.😍😍 I love the chatter as you work. So creative.

[@ChairYogaDance]

Thanks for your kindness! My chatter is part of the community vibe of my live classes. So, I am glad it does not bother you. Some folks tell me I talk too much, but my goal is to educate and empower WHILE we are doing Yoga together! Thanks for your service to others! Much love, Sherry

[@sunnypetawriter9624]

@@ChairYogaDance I used some of your material today with the oldies, 20 yrs older than me, at 70! The picking apples from another thing you did and the rainbow wave with fingers went down very well. I am gonna study this.. a bit of an anatomy nerd, but with not as much knowledge as you, I think it's beneficial to teach people about their bodies and WHY we do certain poses. The bit you demonstrated about slumping 'feels good, doesn't it' and the explanation of what it does to the shoulders.. priceless. I often show people what NOT to do. Very few yoga teachers in my 35 yrs of yoga do this. I do this in my regular elders' yoga class.. Mindful awareness. Too much yoga nowadays is just flowing one pose into another, focusing on the beautiful patterns over useful information. Sigh! Well done, you xx

[@tyriedle2658]

We had bubble pizza for lunch it was good do more videos with music on them that's fun ok sherry

[@cat-tzu1234]

Very much enjoyed doing this. Thank you!

[@cleorebadulla8350]

Thank u so miuch for that wonderful stretches i really feel good thank u

[@dimplesmcgee793]

Ive shared for fibromyalgia sufferers. Great video! Thankyou 😁

[@martagaram5275]

You gave some real insight into this invisible thin layer that is like a girdle holding us in our unique shape....thank you so much

[@YogaVistaTV]

Yes, you are right Marta! And sometimes that girdle is just too tight and binding. We need to let it breathe and move! The Diamond is the perfect analogy to help us know how to move to all 4 of its points! Many blessings to you! Sherry

[@tinastephens840]

Thanks Sherry another awesome video!

[@patriciamary3070]

Thank you, thank you! The insight into the diamond has made sense and finally Sweetheart is able to practice with me .

[@YogaVistaTV]

Great to hear you had an ah-ha moment. That's the key to self-empowerment. Keep that diamond moving! Many blessings to you! Sherry

[@harrybrooks9634]

Sherry! so very grateful for your exercise videos!!! While looking for explanations and insights into Matsuko's back and neck problems we found this video--WOW we were/are so excited!!! BUT it is very much more difficult than your southern California exercise in front of wooden wall/gate(what is the yellow bird that flies across at the end of your video?)...luckily tonight Matsuko made pizza from "scratch" which we enjoyed for supper. THANKS! Japanese would say: GOKARASAMA!...and you would be SENSAI (teacher). Matsuko & Harry Brooks Gaithersburg Maryland

[@YogaVistaTV]

Hi Harry! So you found another one of my Chair Yoga videos... they are all different. Sine more challenging than others, so find the one that works best. I hope you enjoyed your nice meal! Please give my love to Matusko🥰. Love from southern California ❣️ Sherry

[@tamsondarland8951]

Mmmmmm feels Wonderful. Fantastic video. God Bless you. Thank you so very very much. Love Tamson 😇 💖

[@mariadelourdessalatino1201]

Gracias! Buena clase!

[@avalokitesvara450]

thank you so much for sharing

[@YogaVistaTV]

You are so welcome! I have lots more on YogaVista.TV! Blessings to you! Sherry

[@avalokitesvara450]

thank you so much belssings you as well :)

[@corinnejones5541]

You are such a joy!

[@YogaVistaTV]

Thanks Corinne! I just love what I do!!!! Love and Blessings to you! Sherry

[@traceyswanberg9340]

This is so good

[@YogaVistaTV]

Thanks Tracey! I hope you come back often, because it will make you feel better! Blessings, Sherry 🥰

[@chiaracirella9062]

Hey I really love what you do! Thanks for sharing these videos with all

[@YogaVistaTV]

Chiara Cirella Hi Chiara! Thanks so much! I hope you are doing well! I have lots more free video at YogaVista.tv. Check them out and have a blessed day! Love, Sherry❤️

[@chiaracirella9062]

@@YogaVistaTV fantastic, thank you Sherry! All the best with your wonderful programs 🌸

[@robynmarcus7768]

Inspired

[@shashimehndiratta606]

Very nice thank you so much

[@YogaVistaTV]

You are most welcome Shashi! Much love and blessings to you! Sherry

[@ireneh.5616]

does anyone not have back pain? thanks so much Sherry. recovering from spinal surgery and these mindful stretches are wonderful! Happy Birthday.

[@YogaVistaTV]

Hi Irene! So glad to hear you are doing some gentle yoga movements in your spinal recovery process. How are you feeling today? Sending blessings to you! Sherry

[@zenarobinson3851]

Wonderful! Thank you!

[@johnnyaranda605]

I loved it so much 🤩

[@nordiskkatt]

Really great class, thank you!

[@YogaVistaTV]

Thank you! Have alot more FREE classes at www.YogaVista.TV Blessings, Sherry

[@tyriedle2658]

Friday's almost here its Wesenday humpday happy hump day today u said hump lol it's the middle of the week now tomorrow's my day off I get a day off tomorrow from group

[@Maggiemae33]

Wow! Thank you!

[@YogaVistaTV]

Sarah L my seniors love this concept because it helps them understand what movements are important to do every day! Share with anyone who has low back pain! Love, sherry

[@Maggiemae33]

YogaJP I surely will. You are truly gifted and I am so glad I found you🙏

[@ilingirl]

What happened to the Energize and Loosen Up Video? I've been using that one for over three years. I like all your videos, but that one was a favorite.

[@SherryZM]

L Bowers hi! That video moved to YogaVista.tv along with lots of new ones. Glad you enjoy our classes! ❤️love, Sherry

[@loreleiturgeon1062]

I have been doing my yoga to you for yrs.you are my favorite but I have noticed you have 5 to 6 commercials now in you vidio which make it very hard to concentrate. Still love you and do your vidio but would love to know how to purchase your tape.thanks lorelei

[@YogaVistaTV]

Hi Lorelei! So nice to hear that you enjoy my Chair Yoga classes. I realize that ads are annoying and I have minimal control over it on KZbin. But, you can view it ad-free in my YogaVista.tV video library. Here is that same class with NO commercials! Enjoy! watch.yogavista.tv/programs/sherry-zak-morris-chair-yoga-to-loosen-up-your-back Love, Sherry

[@loreleiturgeon1062]

@@YogaVistaTV thank you

[@JustineShelton]

Great class! Thank you!

[@sharonmitchel1377]

WOW, another fun class and really hit my weak diamond and my knees! Thanks. Is it ok for those of with osteoporosis to do cat/cow? It felt fine but just want to be sure!

[@YogaVistaTV]

Hi Sharon! Glad that felt good for you. For the cat/cows... do them every so gently to begin with and see how that feels. Our spine needs to bend and flex, so doing this movements gently will keep things fluid and strong. Keep up the great work! Blessings, Sherry

[@sharonmitchel1377]

YogaJP thanks Sherry. When I got this diagnosis and was told not to flex forward, I was trying to be careful with that. It felt like I was stiffening up! I’ve been doing them gently and it feels oh so good! I really like the focus on knee alignment in this class too. Thank you!

[@tyriedle2658]

I dont excersize I like watching u cuss your pretty

[@elizabethhoutari1780]

I would like to encourage all your fans to share their favorite video on their FB page, and other social media, you'll be doing the world a service!

[@spaciodecm]

I liked!

[@marinaguarnero]

hi Sherry!! I wanted to thank you for all the great lessons and Ideas!! you are an inspiration!!! I have a doubt, on the sequence at 19:40, you say inhale contract and exhale lengthen, and I have tried... but I always inhale while lengthening and exhale while contracting... does it make more sense?? thanks again!! and a hug from Portugal :)

[@YogaVistaTV]

marinaguarnero hi marina! The breath can be used in many different ways to achieve a specific result. So, in that particular lateral bend I'm focusing on opening up the space between the ribs and the exhale provides the release that gives it more expansion and length. My motto is that exhaling is our permission to let go, and when we let go we have more softness and openness... which we need in the rib cage. But you are right in that many times the inhale is used to expand. Sending love to you from San Diego❤️

[@marinaguarnero]

I like... I tried it again, feeling for that Sherry expansion :) and... Perfection!!!! thank you!!!!!!

[@cleorebadulla8350]

God bless u more

[@paulapaularaejohnson]

awesome!!

[@YogaVistaTV]

Paula Johnson thanks Paula! Love to you!

[@paulapaularaejohnson]

And to you!!!

[@sharonmitchel1377]

Are these triangle exercises and others safe for those of us with osteoporosis?

[@YogaVistaTV]

Sharon Mitchel Hi Sharon! Thanks for reaching out. If you have osteoporosis in your spine, please check with your health care professional to determine if these movements are appropriate for your condition. Everything in moderation, and slow and gentle movements using your breath is how to approach any yoga practice. Yoga is a slow, iterative process of moving and breathing. No extreme stretches are needed. Let your body and intuition be your guide. You might look into my Strong Bones for Midlifers youtube series... it focuses on building bone strength. Because osteoporosis can be reversed! Blessings to you! Sherry

[@sharonmitchel1377]

YogaJP, thanks Sherry! Unfortunately, my dr said to do weight bearing exercise, and said just about anything but swimming. My reading is leading me to believe I can prevent further decline or even improve my bone health with the right exercise. I actually have both osteoarthritis and osteoporosis. I think I’m going to request a physical therapy referral.

[@YogaVistaTV]

@@sharonmitchel1377 Great idea to get a PT referral. But after PT is over... make sure you do some daily bone strengthening activities...and Yoga is surely part of that healing toolkit! Good luck and keep me posted on how you are doing! Remember, the body is a healing organism! Keep the faith! Blessings to you! Sherry

[@sharonmitchel1377]

YogaJP yes, yoga will be part of the ongoing program. I love deep water exercise too, which helps with muscles and aerobics but is not weight bearing. I’m hoping PT can help guide me in the right direction.

[@Noonoo3336]

HI Sherry, I am very found of your yoga session on you tub. I have finished the 200 YTTC. would love to do chair yoga classes with seniors. could you please suggest learning on line link. much appreciated.

[@SherryZM]

Hi Nouran! Thanks for the nice compliment! I offer an online Chair Yoga Certification Program. Here is the info: yogavistaacademy.com/product/online-chair-certification-program/ Love and Blessings to you! Sherry

[@jimealase2848]

scsc

[@christyhill1885]

I love your videos, I learn so much from them. Thank you Sherry. I have a question at 30:49 there is a blip and I miss some of the content, at 30:50 it picks up in at the middle of comments regarding the digestive system. What am I missing?

[@YogaVistaTV]

Hi Christy! Darn... I never noticed that gap before! I believe I do 2 more rounds of the Sun Salutations and then settle into a bit of a resting pause afterwards. That heat we feel when we get the heart pumping and the blood moving in our bodies helps fuel our digestive fire. So sorry about that gap! Blessings to you! Sherry

[@christyhill1885]

Thank you so much. I love your videos so much I just couldn't stand missing out any a single minute. Thank you for that missing piece to the puzzle.

[@hew195050]

Awesome class. However the constant ads are more than annoying!

[@britneypetrie9010]

Hi, I thought your class was great to see all the different movements you can do for the lower back, shoulders and neck. I just want to let you know there was lots of commercials in between your video and I found it very disruptive to try to fully enjoy your class. Other than that I thought it was a very interesting class.

[@YogaVistaTV]

Hi Britney! Glad you liked the movements in this class. I know that there are commercials in these KZbin videos. To avoid them, you can always enjoy this video (and 100s others that I filmed) at www.YogaJP.TV. It is a streaming video library of all my classes! Enjoy! Love, Sherry

[@torialrightt]

YogaJP I agree with the above! I had to stop playing the video because of all the ads

[@shertunis4573]

unfortunately practice is broken up by ads. Otherwise great yoga practice.

[@YogaVistaTV]

Sher Tunis Hi Sher! I have lots more ad-free on YogaVista.tv! I know you’ll love them!😍

[@marlasmith4070]

how can I make this play ???

[@YogaVistaTV]

Hi Marla! The video plays automatically after the commercials run. Let me know if you have any issues. Love, Sherry

[@user-rh4bk6sv9w]

NO SOUND

[@beatrizperez3345]

I like this class a lot but it is impossible with publicity interrupting the class.sorry. Thank you

[@YogaVistaTV]

Hi Beatriz! You can view all my videos (I have LOTS more) ad-free on my YogaVista.TV channel. Here is this class with NO ads! watch.yogavista.tv/programs/sherry-zak-morris-chair-yoga-to-loosen-up-your-back Enjoy! Sherry

[@stefaniecosta9092]

PAsquale Schiarappa

[@jilldoughty7240]

Love your videos! However, it's really, really annoying and disruptive that I get so many "ads". Every 3 minutes of content was interrupted with "ads" this last time I watched. What's up with that???

[@YogaVistaTV]

Hi Jill! Nice to hear from you! Welcome to the world of KZbin. What people don't realize is that the more popular a video is, the more ads are played. It is the way KZbin makes money. All of my classes (and many more!!!!) are ad-free on YogaVista.TV. Here is the link to this class: watch.yogavista.tv/programs/sherry-zak-morris-chair-yoga-to-loosen-up-your-back

[@Patti928]

Why do I keep cutting out for advertisements?

[@margaretvarner755]

commercials in yoga???

[@marianneliberto1325]

Great class Sherry...but 2 suggestions. Any way to NOT have the commercials in the middle of the class. This is very disruptive. Also all he extra chatter during the class tends to be very annoying when you do this class several times a week and you have to listen to the same chatter every time you do the class. But otherwise one of the better classes out there for stretching the facia.

[@YogaVistaTV]

Hi Marianne! So wonderful to hear from you! I don't control how the ads work unfortunately. I totally get the "same chatter" every time.... that is why I have 100s of DIFFERENT filmed classes like these on my website... www.YogaJP.com/YogaJPTV. Check it out. Love and Blessings to you! Sherry