Yoga for Posture - No More Back Pain!

A 30 minute yoga practice for a healthy spine, great for all levels! Featuring my dog Luna.
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Hi everyone, thanks for joining me in this hatha yoga class for spine health. This is a 30 minute therapeutic yoga class meant to improve your posture and alleviate back pain. Having a healthy spine includes a combination of strength and flexibility.
In this practice we'll strengthen the muscles along our spine as well as our core while also incorporating some backbends and twists and opening up our hip flexors and shoulders. This is suitable for all experience levels, great for beginners.
No props are required and I'll take you through poses like knee to chest, bridge, baby cobra, low lunge and thread the needle.
Thumbs up for Luna!
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Thanks for watching,
Kassandra
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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #backpain #yogawithkassandra #hathayoga

[@yogawithkassandra]

*THUMBS UP FOR LUNA 😍🐶*

[@DirtyDirtbath]

Luna is soooooooo cute i love when my dog hangs out with me while I yoga

[@Mel.H_]

I love Luna❤

[@jessicanagy8129]

She’s invested in the class, love her

[@sockysworld8010]

Felt as relaxed as Luna, resting on the mat, by the end of this session. Now, I'm going to do a short morning meditation with you, before my daily meditation. Love your positive, self-empowering mantras! Thank you for benefitting my mind, soul, spirit, and body. M

[@saudadelife6670]

Luna is such a sweet dog. I couldn't help it, I had to keep looking at the video to see what Luna was doing next while I was practicing!

[@Wattys_World]

Kassandra, this is magic! I work at a computer all day and sometimes get sciatic pain. This routine literally fixes me. My favorite of yours. Keep it going! What you're doing is fantastic and directly helping people like me

[@marysymonds17]

Loved this session

[@marysymonds17]

Loved this session

[@ildikonemes1686]

Dear Kassandra, I'm very new to yoga, just started. I enjoy your classes so much, I'm addicted! :D Your instructions are so clear, well understandable for me, as a Hungarian. Much love, Ildiko

[@yogawithkassandra]

Thanks for practicing with me :)

[@ildikonemes1686]

@@yogawithkassandra ❤️

[@Alex-il7lz]

Love Hungary

[@mariarosaarellano7840]

Hi, Kassandra. I was hospitalized due to herniated disc last March 2022. Part of my therapy were back stretches and my sister encouraged me to try yoga that will help me in my healing. Since April, I have been religously doing your back pain yoga and really helped me tremendously in managing my back ache. You are heaven sent and my mornings will be incomplete without you. Thank you for sharing your expertise and more power to your career.

[@KathleenERoberts]

I didn’t realize how stiff my back muscles were until I started doing these stretches. Boy did I need it. I haven’t been sleeping well these days since the situation in Ukraine started, and I’ve been so stressed out (my family is there) that I didn’t realize that my body was tensing up over time. So thank you for making this video. I really needed this today. 🙏

[@marypl4152]

hope your family is ok! let there be peace soon

[@suelilly5042]

Prayers

[@TheJillianJiggss]

Sending blessings Kathleen, I'm from Ukraine too

[@hoangthienannguyen7693]

Sending love. 💖

[@sheriebarnes]

What a wonderful practice! This felt so good and was just what I needed this morning. Luna was a beatutifull, calming bonus! Thanks to both of you!

[@elainehishon]

I love “no more back pain” I would love it even more if it were 45 -60 minutes. Great classes thx

[@ganglians]

Honestly I feel like the more flexible you are the less you hurt yourself doing stuff

[@MM-ge7oi]

I love your class. I've been doing yoga with you in the morning for over a decade. Also, I love watching Luna staying beside you and stretching well. This class is really working well on my back pain. Thank you. I hope you keep on your great yoga class.

[@equaleyez]

10 years in and still back pain?

[@mollymclaughlin4818]

Really needed this today, the timing couldn’t have been better. I feel much better now, really wonderful back practice!

[@debbiewollard9056]

It was so sweet to have Luna in the practice with us! She was so relaxed it made me smile!

[@Lexi_TheHostofHeaven]

Wow, this practice was so helpful and peaceful. I could really feel my energy spreading through my body in a natural way. I look forward to doing more of your videos.

[@yunjieren8979]

I hurt my back during deadlift and had this back pain for 3 days. After today's practice, it magically went away!! Thank you so much Kassandra!

[@IronJohn755]

I just started using your videos for back pain (mostly lower back/psoas that are stressed by too much desk sitting + strenuous rock climbing), looking forward to adding this one to the mix. Any short (~20 minute) routines you can do to stretch the psoas and hips and build glute strength would be amazing.

[@joytseng8313]

love this! back definitely feels better in the sitting pose at the end of the practice compared to the start! And Luna doing all sorts of stretches in the back is the best!

[@elligerrard8345]

I had a stiff aching back before this class and finished feeling pain-free and flexible again - easy, gentle routine with such good instruction, I didn't have to look at the screen once. Thanks Cassandra (and Luna!) 🐶♥

[@ilenefromontario9344]

I had some lower back pain tonight and this felt so good 💕Thank you and Luna too!

[@laurieburns1964]

Thank you! There are no coincidences! Can’t wait.

[@beatriceniquette7621]

I recently started to incorporate your morning and evening 10 minutes yoga routines and I’ve been expending my practice exclusively with your channel. Thank you so much for all the free content you’re providing. I am beyond grateful 💞

[@reginaphalangie815]

just went on your channel because of back pain, so excited!!!! Thanks for sharing all of this with us, can't tell you how much you've changed my life. Sending love xoxo

[@jennrose7671]

I did the same thing yesterday lol

[@s3rvana]

Did this practice late at night and my spine definitely feels more aligned. I’ve been dealing with a lot of lower back pain due to a bad work from home setup, and after this practice I can definitely tell that I’ve targeted my lower back pain. It feels a little sore but in a good way, kind of like after a physio session. I’m hoping this can help my back until I get some ergonomic furniture!

[@pattifrasier6672]

I loved this practice! Such a perfect mix of gentle moves and strengthening. Thank you so much!

[@Sprinter8080]

Kasserole! Thanks so much for this flow, it felt HELLA nourishing on the back! Last week I did some sprints in the winter weather (about 40 degrees) trying to combine running with cryotherapy and I think it stiffened and pissed off my back muscles 😖. So now I've been feeling the back ouchies/soreness for a few days, but this really felt great, THANK YOU!

[@cjolagh]

Loved this! Luna is adorable. Made me smile during the practice.

[@dannac_8888]

VIEWERS PLEASE BE CAREFUL spinal twists and thread the needle are rotational spinal movements that are contraindicated for anyone contending with disc and/or any recent acute back sprain/strain injures and are still recovering. ⚠️ ALWAYS, always - keep your navel to your spine when moving into a pose to stabilize your abs against your spine for SUPPORT. If a moves looks scary or feels bad ELIMINATE IT. 🥺 Even a standing forward fold can be too strenuous for spinal extension. The teacher's form is EXCELLENT, many do not have good pelvic alignment. Her pelvis is always under her structure and her hips are always down and under which lengthens the quads and relaxes the hamstrings NATURALLY. 👏 ONLY stretch from a pain-free range of motion (ROM) so you don't reinjure or exacerbate a condition. If in doubt, get medical clearance from your Osteopath, Physiotherapist, Orthopedist, DC, PT. 💛 LESS IS MORE AND SAFETY FIRST! 💛 🙏🙏🙏🙏🙏🙏🙏🙏🙏

[@dezw510]

I have been doing your yoga videos for 6 days now. I felt tired one morning and I thought I'd try something new in my morning routine. I have a cup of coffee and then I practice yoga with you every morning. I can't thank you enough you've helped me not only physically but mentally as well. You have changed me as a person.

[@juudjekroon]

Dear Kassandra and Luna, thank you so much, for this wonderful practice. I enjoyed it a lot. 🙏💃🐕🧚‍♀️

[@SavannahMercer]

Luna is precious and it's always a treat to see her! The actual practice was also wonderful, as usual. Thank you for helping me develop a regular practice, it's doing wonders for me both physically and mentally.

[@ydom706]

I love this one, Kassandra. I have been practicing with you for a month or so and this is one of my “go to” practices. My back feels so much better than it did a month ago. One of the things I like is you stay with us for the shavasana. If you don’t KZbin goes to a loud ad! Not conducive to relaxing. Thank you for that.

[@cathpiano]

Did this again this morning, big concert this afternoon. Added Pigeon, Banana, Half-Splits and Puppy left & right to hit every last nook & crany. Thanks for the perfect prelude to a very demanding day ahead.

[@zitaperales5136]

Connected with my body, almost all the time I just ignore the aches and pain because life is too busy. Always appreciated your lovely work in the yoga community.

[@fractalcat3696]

My lower back popped/cracked soooo many times during this practice, BEST FEELING EVER 🤤 This is exactly what I needed right now 💗

[@jennifermary2350]

Thank you Kassandra really loved this practice as I suffer from low back pain so love the gentle twists and stretches. Namaste 🙏😊

[@1ptitsa]

I definitively felt relief. Thank you so much

[@annabigaka5700]

Feel relaxed and pain is gone, thank you! : ) 👌

[@fernandolspptagr7463]

Always grateful for all these great and effective classes. Namaste.

[@magicworldbyjorg]

,a cool video keep up the great content.. Thank you…

[@mv_____]

I always come back to this whenever I feel back discomfort! So helpful and overall calming! Thank you for sharing 🤍🤍🤍

[@krisssmith78]

This was delicious. I've been dealing with sciatica which has hindered my yoga practice mainly Vinyasa. Yin has helped me; however, I really enjoyed the focus n attention to feeling the moves in this practice. Will definitely do this one a couple times this week.

[@margittklages6419]

To see Luna brings sunshine into my heart. She is a wonderful soul. Thank you for your yogasequenz. Was just what I needed.🙏🏻

[@duddlydavis2819]

I fell out of practicing yoga for awhile and I was nervous about coming back into it, if id be able to keep up or if id lost all my strength but this video was a perfect reintroduction. Its un-intimidating, not too long, gentle yet strengthening and it really is a great stretch for the back, I loved it and I'm so happy I made the decision to roll out the mat today. Still my favorite yoga channel by far :)

[@ievuce00]

I find this really helpfull.. I have a lot of siting job as well.. I think i have done this one 10 times already! Also, all the other videos from your chanel are awesome! This is my weary first yoga expierence, thank you soo much! ❤️❤️❤️ Love your vibe, energy and all the other live creatures in your videos❤️ Wish you the best, and others too! 🌞🌞🌞

[@elisat.2442]

This was wonderful! I’m never disappointed with your videos/classes. Thank you so much.

[@bettythompson737]

enjoyed the stretching for my back

[@andrefaranov8013]

Kassandra. I’ve been dealing with lower back pain and Sciatica the last year and I’ve been using a variety of your videos to find comfort and relief. You are such a gifted instructor and I thank you (this one is my favorite for a number of reasons but I love watching your dog. Too cool!)

[@marierocheleau-demers3442]

Kassandra, I LOVE your routines! This one really helps - but some of the poses - forward fold and ones similar feel too stRenous on my back right now. So, I substituted with whatever felt good - like, child pose and such. THANK YOU SO MUCH!!

[@crystalunicornsparkles]

This was divine x i have scoliosis and this really helps it stretch out

[@narriparri]

I love that at the beginning you go through what is going to come. It increases the feeling of active participation in my own process. I feel more in control, and this is important for me as a person with PTSD and anxiety. ❤

[@stefanomanzoni7157]

I recently got back into yoga and have been using Kassandra’s videos exclusively because I find her instructions and very clear and precise. I’m really enjoying my yoga practice again. Thanks Kassandra

[@mschulte7861]

Hello! I have been practicing yoga for quite a few years now and am a certified yoga instructor. There are times when the teacher prefers to be the student, and at those times, I really enjoy practicing with you! Thank you for your calming and supportive guidance, and for making your your instruction accessible to all. Namaste.

[@louisecphotographer]

As someone who does a lot of sitting for work and leisure, I really appreciated this class, I felt a big difference in my back right after

[@rosaliekaulitz]

This came out just in time! I'm having back pain after jumping on a trampoline lol This practice felt really good! Thank you so much for what you do, Kassandra ❤

[@09Jeanine]

I deal with a lot of lower back pain. Thank you for putting this video here. I will do it over and over again. Would you consider making a new video for back pain? I love your classes. I also do another channel, but she moves too quickly from one posture to the next and sometimes I injure myself. I appreciate that your videos are for all levels mostly. Thank you!!!

[@shelleybartley8913]

My mid back on my left have been seized up for weeks, completely stiff neck and shoulders and my chiropractor not even giving me relief 😢 .. I found this wonderful. I'm going to.do it every day for a week and see how I feel ....Thank you do much ..I can feel the lovely sensations opening up the knots and allowing fresh energy back where it was suffocated. Thank you!!! ❤

[@minnatuominen4518]

Hi Kassandra, thank you so much for your wonderful videos. I suffer from chronic back pain and have found yoga to be incredibly helpful. I usually choose one of your videos every morning as part of my routine, and you really help me get going. A heartfelt thank to you! If I could offer one suggestion to address lower back pain even more effectively, it would be to start with easier stretches, such as cat and cow, before moving on to more strenuous poses, like twisting one leg over the other while lying on the ground. That helps to warm up the back before the deeper stretches. I usually do this before starting the video, but I wanted to share the suggestion with you anyway.

[@mandyharrison3799]

Awesome video for back pain. Thanks so much for your valuable time and instructions. Hoping I can see improvement with regular practice specifically for m back❤❤

[@TIATIAWOW]

This practice was just what I needed after waking up this morning with some back pain. I feel so much better. I will definitely be coming back to this video in the future when my back is acting up. Thank you Kassandra!!

[@maresebreemans]

I did not realize that already 30 minutes passed, that is how amazing this practice was for me! I loved it, thank you!

[@daricemyers4144]

I have chronic back and hip issues. This one and the 20 min hip practices are my favorites. I really appreciate all the little adjustment comments you make - I feel like every time you suggest one, I realize I needed it! Thank you for all the different types of practices you offer. I can really tailor it to my day.

[@taraann-ms1oi]

Thanks a lot for all your great guidance. You are highly intuitive and able to communicate well. ❤

[@roxannafultz9386]

Excellent queues and tips! Good pace that wasn't too fast for moving a somewhat stiff body into the next poses. Advanced beginner friendly. I'll be repeating this one since I need to build strength as well as dexterity.

[@farzanirium3036]

Thank you very much Kassandra, you are a wonderful Yoga instructor and one of the bests, I love your meditative approach. And also you really gorgeous 🍀

[@birgittaastrand782]

Thabo you Kassandra for all you lovely yoga sessions. I’ve been practice a lot of your videos and you are really good. I would like to go to a weeks cours with you somewhere in the world 😊

[@rataz-1221]

I have chronic lower back pain from spinal stenosis and this is one of the yoga classes I do on a regular basis for maintenance. You have several classes for lower back and I rotate them doing classes 3-4 times a week. When I do that, I am able to be relatively pain free or very manageable level of lower back pain. The twisting and stretching is so helpful and therapeutic for my back. Thank you for your classes and instruction.

[@stellamack3284]

ABSOLUTELY Love your informative yoga classes...presently having problems with my wrists...what are some modified, if any, position to take excess pressure off wrist...Thank you for all you do!💖

[@jamcankk]

I love your yoga but Luna was the real highlight of this practice 😁😁 Especially the part where she rolls onto her back into the brick wall. BTW, she looks remarkably like my dog. ❤❤

[@yukkionna]

Thank you so much for this video, Kassandra. I've been having backpain for almost a month now and after doing this video for the first time I felt relieve right away and have done this video 4 days in a row now. I am trying my best to do yoga every day even though I really hated it before but your videos are so easy to follow, and so many to choose from, I've been doing yoga every day for 3 weeks now. Thanks again! Super appreciate your videos!!

[@rosetomaszewska1489]

Thank you, I’ve been practising with you for years and really love the specific classes, the twists always help my back. Loved the bit when Luna licked your foot! She really wanted a tummy rub.

[@vasu925]

Jun 29 2024 Nice gentle session. I don't (yet) have back pain but always feels good to work the spine.

[@Kristeluxe]

I LOVE IT!!! 🎉🎉🎉 This is my favorite practise to end workout at the gym! Grounds me so much and i feel taller, by back is more straight and it just feels amazing! Thank you for your amazing energy and for this yoga class😊😊 i love love love it! Have done it so much 🎉❤

[@umanaantamin485]

I am addicted to your classes, Kassandra. May I know where you are from? I am from Ottawa, Canada. Love your class designs

[@marikafriden2528]

Dear Cassandra. I´ve been doing your practises for a few years, and I really like this one. So much. You really help me feel better. Sending lots of gratitude and love from Sweden!

[@lesleydallas5046]

Although this was gentle I really felt it made a difference to my sore back this morning. Small thoughtful movements can be so healing, thank you for your calming presence and great practice this morning , it was just what I needed.

[@ОльгаСеменова-с1с]

This is perfect. It is slow and very caring. My backpain is off for now. Thank you, Kassandra, you are amazing.

[@ajstewart8210]

I've been doing your 10 min back stretch every morning for over 8 weeks now, so as the nights draw in today Ive this evening started this enjoyable 30 back. Sadly Zak my Chow Chow doesn't engage like lovely Luna.

[@SharonJ.R.]

My back feels so much better after doing this class. Your cues were amazingly appropriate for me and timely all along the way. Your healing energy from Canada to Ohio where I am is so strong, thank you kassandra!

[@rhondafreed3322]

Thank you SO much, Kassandra! I had back pain that is so much better now! Combined with comfrey, arnica and my Healy I feel almost pain free!!

[@heidijeannotte1596]

Just want to say Kassandra that I love all you videos and have been blessed to have found you a few years ago and now have totally been blessed to share apart of my day with you. You are such a wonderful yoga instructor and I can see also just a beautiful child of God inside and out. I have been doing yoga since Bikram Hot Yoga but since Covid I started to look online and finally found you and now just love you 🥰 to pieces. Thank you I also love seeing your animals in the video I am dearly an animal lover . God bless you to keep you going so we can keep going with you.🥰🤗🤗🤗🤗🤗🤗🤗🙏🙏🙏🙏🙏🙏🙏🙏🙏♥️

[@atenagholikhani4382]

I suffer from the back pain since i was 15. it's the first time that i do yoga and i feel amazing . wonderful. i finally found my favorite sport and i just love it.thank you dear kassandra😍😍♥️♥️💕im gonna do yoga forever♥️💕♥️😍😍😘

[@jheiman52]

Thanks SO much, Kassandra (and Luna). That was so helpful this evening. If I would do this every morning or night (or both), my "writer's back" would thank me (and you!).

[@olivia54700]

with my exams coming up, I was feeling sore and sitting all day at my desk was starting to feel painful. This really relaxed me and my back and shoulders feel a lot better :)

[@deethompson113]

Great yoga instruction.....clear& understandable. Even have my husband working along side me.....

[@AlicePrindiville]

Great practice! I pulled my back out and could barley walk or stand up straight. After doing this practice I was able to do both. It was amazing and I can not thank you enough 🙌🧘‍♀️💜

[@stysha4883]

Hi Kassandra, it's been more than 3 years of following you and your yoga sessions it is very useful, helpful and easy for anyone to understand and do correctly. Thank you so much ❤❤❤

[@Alegriastrings]

Thank you Kassandra for sharing your knowledge , it is such a help for my back. All the love from Ukraine .♥

[@FrugalTravellers]

Perfect timing! I have been working on lower back pain for the past week, and this practice has come at exactly the right time! Thank you so much for your wonderful videos... I have tried so many others but keep coming back to you as you are definitely the best teacher for me! Namaste 🙏🧘‍♀️❤ ~ Mandy

[@derekdekam4]

Wow, thank you so much! Each exercise was extremely helpful for my lower back pain and the whole practice was exactly what I needed today! Also, several poses that I've done numerous times were more helpful because of the detailed instructions you gave. Thanks again, definitely coming back to this one!

[@Enani123]

Thank you, Kassandra, for this great practice! I really needed it. I'm quite new to your channel, and thankful for finding it. I truly love your attitude as a yoga teacher - a rare combination of humbleness and focus. Namaste to you and to sweet Luna 🙏🙂

[@jTab8039]

I've had chronic lower back pain since I was a child (had a skating accident - OUCH!!). I have to say Kassandra, although my back was sensitive during this session, my back is feeling pretty good; not perfect, but not as sore and painful as it would after other workouts. I will incorporate this session more often during the week. Thank you!!

[@ZenWithDebby]

This was a very good practice. I am feeling sick since yesterday and my back is super tense and sore, which is how I came across this video. All the poses were a wonder for my lower and upper back. Thank you 💚

[@adairwalker5214]

This stretch was just what I needed. I have been dealing with some upper back/shoulder pain and I have a road trip to take. i feel so much better after, the tightness in my back is no more...for now at least. Thank you and Namaste 🧘🏽‍♀

[@kevinkay8208]

My back was getting.much better just from doing your sun salutations video every morning, but today I bumped something and it siezed right up. I can't do cobra or upward dog AT ALL! Back to the basics u guess... Thanks for the videos, they really help!

[@reinita117]

Luna melted my heart. I had a dog who looked EXACTLY like her, no exaggeration. Her name was Dory. Same size, shape, and color pattern. Exactly the same. I can't see one thing too well: back leg toes are "dipped" in white and front are not? My dog was like that. Even the white patch on the chest is the same. :'(

[@rose.welzenbach]

Can someone lose weights by just practicing Yoga? If yes, how many hours per day is a minimum and what kind of Yoga? Thanks

[@elisaleavitt3778]

Great early morning relief for the back. Thank you so much for this! I think it really helped my lower back today….I may have held sphinx too long?? Hard to get into child’s pose, but I did, slowly! XOXOX

[@MareeHatzismalis]

Works wonders for lower back pain. For many years I had lower back pain, however since I've been practising yoga it's completely disappeared.

[@carolelacy5388]

Love this session. It's become my favourite for weak posture. Thanks Kassandra x

[@Col.JohnMatrix]

Awesome practice, thank you. I've been doing YWA for 4 years and slowly trying to incorporate different instructors and flows. Found your video and practice very thorough and engaging. Really enjoyed todays postures and movements, looking forward to more days on the mat with you!

[@Abdellah.AB1]

Went really well for me, got my lower back muscles to relax so well 👌🏻👌🏻 In fact, it is the best yoga lower back exercise video I have ever seen so far👊🏻👊🏻 Thanks again

[@perlamartinezlopez6452]

Engaging with your videos everytime I benefit for them. Thank you 🤍

[@vicfern25]

i've been experiencing lots of back pain from sitting at work all day and i'm just getting back into yoga with your videos! thank you kassandra and luna