Rid Yourself of Back Pain: An Essential Sequence

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Alanna Kaivalya

If you experience any kind of back pain, this sequence is for you! It is a simple series of movements designed to relax muscles that are chronically tight or stressed due to back pain. Learn this sequence and do it every day to keep your back healthy and (hopefully) pain free!

Please note, that this sequence does not replace sound medical advice or physical therapy.

Technique Workshops The Kaivalya Yoga Method Therapeutics Yoga for Back Pain Yoga for the Back

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VIDEO

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All Levels

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Ahhhhhh

Props

Strap

rating Rating: 4.71
based on 24 reviews

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INSTRUCTOR

Alanna Kaivalya

Gratitude Meditation Practice
Japa Meditation: Using Mantra to Focus the Mind
The Power of Om: Moving with the Vibration
Energetic Awakening: Understanding the Nadis
Leaning Toward the Light: The Power of Discernment

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Customer Reviews

Average Rating:4.71 rating based on 24 reviews

By Mona | Wednesday, March 30, 2022
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More of a show and tell, but effective. I ll be adding these stretches to my daily stretch routine.

By Jtilley08 | Monday, June 21, 2021
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I suffer from chronic hip and back pain. These stretches felt amazing. Will definitely add these to my post workout stretching routine. Pause video after each explanation of the pose till you re ready to move forward.

By Jeanie802 | Monday, November 23, 2020
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This felt effective and safe.

By Yogageek | Wednesday, October 21, 2020
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I agree with others... The content was great, but not given time to do each pose long enough (directed to do 5 breaths, but not given nearly enough time for that!). I also thought it ended abruptly. I like having a guided savasana at the end.

By Crhutch | Thursday, October 15, 2020
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By Jo | Monday, June 15, 2020
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I agree with AlexPolley s review below. This is not a class; it is a show and tell. The instructor mentions you should take five breaths or more for each pose and then proceeds to the next one without giving you a chance to take a second breath. To benefit from this class, you need to just watch it first and then do the stretches on your own, especially because you do have to look at the screen to get it right--her explanations and cues are not sufficient. Great series of stretches, though. It does help alleviate the pain.

By KC | Friday, June 5, 2020
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I ve been doing this almost after every workout everyday and so far so good!

By stef | Tuesday, March 31, 2020
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Powerful stretch that can undo years of tense lower back.

By AllyT | Friday, September 14, 2018
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love the attention to detail and focus on pose integrity:))

By JemmaRose | Saturday, February 10, 2018
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A wonderful short class to loosen the hips and allow the back to release. Wow my psoas muscles are tight! I plan to return to this practice regularly and hope it helps my chronic back tightness and pain.

By Friendly Earth Herbals | Tuesday, January 2, 2018
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Three great sets of stretches to do often. They seem like they will be effective as I could really feel my hip area s muscles all working in isolation in each shape.

By Maureen | Friday, November 3, 2017
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Excellent source for quick relaxing back stretches that will fit into your day, everyday. Thank you!

By ms | Tuesday, June 6, 2017
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wonderful!!!

By chufflebean | Wednesday, January 25, 2017
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Interesting stretches that I ve never tried before. They mostly focused on the hips and thighs. I feel the class could have been improved by also offering some poses or movements that actually stretch the tight muscles in the back. After doing this class, I didn t feel instant relief, but I did feel my hips move in new ways that offer the possibility of a healthier posture in the future. I will be coming "back" to this class!

By MichelleMJ | Sunday, January 22, 2017
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By AlexPolley | Wednesday, January 4, 2017
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Although she is obviously very knowledgeable about the subject, she did not provide adequate time for the viewer (or in this case, the practitioner) to fully enjoy each pose and to clear their mind.

Instead, she moved very quickly between poses and did not stop speaking for almost the entire video.

TLDR; the content was fantastic, but the delivery lacked.

By surfsidesuz | Tuesday, December 27, 2016
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This is truly ESSENTIAL if and when you are experiencing lower back pain. It helped me find relief after a minor injury. I ve shared these same exercises with my 70+ parents who struggle with back pain and it s helped them tremendously! These unique and effective exercises are simple and provide immediate relief. Thank you so much!!

By Brenda | Friday, December 2, 2016
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This video didn t seem complete. The estimated time was for 12 min but video was only 2 min long.

Vanessa commented on this review

I think you watched the overview instead of the full video.

By Lori | Thursday, October 20, 2016
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Had never done the last two stretches, and wow did they feel good! definitely adding this to my daily routine.

By Charlotte | Thursday, September 22, 2016
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3 Basic but good stretches to do anytime anywhere several times a day. The last two were new to me so I am looking forward to some much needed relief!

By Lynda | Saturday, September 3, 2016
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Wow! Was having back pain for last few days due to lifting my paddle board out of the lake. After doing these stretches I am immensely improved! Will keep them up for the next few days Thanks!

Gelateria100 commented on this review

Switch to an inflatable paddleboard and you won t regret it. I have had one for a couple of years and take it out often in the lake. Mine is a Tower and you can t tell a difference from the fiberglass when you re in the water. I ve have a sensitive back, but I can launch and lift my inflatable on my own no problem. I even have an inflatable kayak. I ve taken the kayak out on the river a couple of times and it was durable enough to handle all the sticks and rocks.

By Kristie | Tuesday, August 2, 2016
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Since learning this sequence, I do it almost every day. Thank you!

By JBlossom | Monday, July 25, 2016
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Loved this series, and feel great after doing it. Will certainly repeat!

By Peg | Tuesday, July 12, 2016
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Great short workshop. I love that Alainna explained and demonstrated the stretches but left it up to the viewer to decide how long to hold them.

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