60 Minute Vinyasa Yoga for Back Health
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- Опубліковано 5 лют 2025
- This is a 60 minute vinyasa yoga class for back health. Focussed on lengthening, strengthening and creating stability in your abdominal core and spinal muscles. A great preventative back care class to restore your body's natural functional movement and muscle balance. Find length with lateral stretches, gently strengthen with backbends and activate your core and legs to fortify and protect your lumbar spine. Class begins loosening the hips and circling through the spine, activating the abdominal core to create a solid foundation for movement. Variations on surya namaskar C and A, including twists, lateral bends and mountain climbers. A lunge, warrior 2 and triangle flow to strengthen and tone the muscles that support your spine. We then move to the floor for some side forearm plank and locust variations to strengthen the spine and core before working the glutes and muscles above and below the low back. Finally stretching out through the outer hips and resting in Shavasana. This class will definately help you to feel more freedom of movement in your back and hips promoting better body alignment and posture. Enjoy!
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Hello from Sweden. I found your chanel a month ago and now absolutley hooked. This Clas was absolutley one of my favorites.
I have lots of problems from an old herniated disc and arthrosis in my hip joints. I would love more yoga for us ”oldies” with back issues.
Thanks a lot. Namaste
Hello Sweden :-) Maria, thank you so much for practicing with me xx so great you found this helpful. I coincidently curated this one for a student who had a similar injury. I have another similar one ua-cam.com/video/ctZtlJo3gEo/v-deo.html
There’s also a functional core class that might be of assistance x ua-cam.com/video/AQy6nzbj7go/v-deo.html
I love the pace of your classes,holding the poses,yourslow,steady voice. I always do your 60 minute classes and and requesting more of them. Talila
Thank you! I think you’ve quite possibly made your way through all the 60’s? This week, I have 2 classes, a 45 min and 20 min but I’ll aim for a few 60s in the next few weeks xx 🙏☀️
@@TwoBirdsYoga Thank you for your efforts!
This is the best flow for a rainy day outside under a pavilion or porch. Absolutely in tune with the raindrops! Thank you again!
Aww fantastic! That sounds perfect ❤️🙏
Good morning! Beautiful practice today! Thank you, as always, for a challenge, for your great prompts and reminders, especially to breathe and notice! I really appreciate how awesome you are! Thanks a million. Namaste!❤️🥰🙏🧘🏻♀️
Thanks to you martha! You always make me smile with your beautiful feedback x thank you ❤️🙏
Fiona,I have been doing "in studio" classes for many yeara. Since lock down I have gone to two birds. I love the pace of your classes,holding the poses,yourslow,steady voice. I always do your 60 minute classes and and requesting more of them. Ruth
Dear Ruth, thank you so much for your kind feedback 🙏 and thanks for tuning in with me online x our studio has been closed since March. It’s been a long lockdown here in Melbourne. So great you’ve kept up your practice at home. The 60 min videos are my favourite so I’ll be producing more for sure. If you haven’t already found all my 60’s... there’s a playlist on my UA-cam home page titled ‘30 min or more’ :-) ua-cam.com/play/PLC8x2h-ribuLQpcZELteYnS-j6mCEGi-A.html
Beautiful Low back care & core strengthening class. I feel so balanced, toned & a real ease in my low back* I love your sequences & wonderful instructions & alignment cues.
You are a Wonderful Intuitive Teacher
Thank You❤Namaste🙏
You're so welcome! So great that was your experience Robin. Thank you ❤️🙏
You are truly the best yoga instructor. I tell all my friends about you. Thank you. You brighten each day.
So grateful Diane! Thank you x so kind. 🙏❤️
Thank you for this seemingly simple class. I didn't think the poses were challenging while I was at them, but we I finished, oh boy, body tells me otherwise. :-) Perfect remedy.
Oh that’s so good! It’s a good one to have on repeat. My friend with back pain says if he just does abs or back moves on their own, it’s not as helpful as the combo... and this class is the combo! Thanks for your feedback 🙏
I woke up with back pain this morning but after doing this class I feel much better. Thank you, Fiona!
Oh so great you found this one and it offered some relief xx thanks so much for your feedback Ali 🙏
Scoliosis pain miraculously gone after this! Brilliant! So glad I found this channel. Thank you so much! x
Wow! So awesome to hear Elissa! So glad you found Twobirds too :-) you might also like this one... quite a compact class when you’re short on time x ua-cam.com/video/U8qAAIULi4w/v-deo.html
I feel like the most fortunate person in the world to receive each and every gift you give me each class. My spine is completely titanium and I found yoga about 15 years ago. Yoga saved my life. YOU are a just another reason why I know this practice and my body work together. You especially seem to know exactly what I am doing right or wrong even on a virtual platform. Amazing-simply amazing. Thank you!
Dear Piper, this is such a wonderful message. Thank you so much! Yoga saved me too. It seems to meet you just where you are and gives you just what you need. So great the classes are resonating with you and you’ve found them helpful x I so appreciate your feedback and support 🙏 take care, Fi x
Good Morning! Lovely practice, it felt new but I know it isn’t😂! Thank you once again for helping me start my day mindfully and with good intentions!
I am very grateful!❤️⭐️🥰🙏🧘🏻♀️🏄♀️
A good one to practice often :-) good therapy . You’re amazing. Committed, disciplined and all round beautiful human. So grateful 🙏❤️
Really felt more relaxed and stronger in lower back after this practice. Thank you! Enjoyed the longer class, attention to breath and mindful cues too.
Wonderful to hear Jackie xx thank you so much for your lovely feedback xx happy new year! 🙏
Good Morning! Thankfully my back is holding out fairly well! Thanks to Two Birds! As a matter of fact, I generally feel that my practice has helped my mobility, strength, stamina, and general well being! It’s the best! Love to Two Birds! 🙏🙏🙏❤️
So good huh? A practice for longevity :-) thanks Martha 🙏❤️
Loved this class, Fiona!
Great Erika, thanks so much x fi
Lovely practice 💕🙏 have a relaxing weekend Fiona
Thanks Suzana! You too x ❤️🙏
Perfect practice for a Sunday morning. Thank you Fiona 💕 🙏
Coincidentally taught this on my sat morning public class :-) glad you enjoyed it 🙏❤️
Happy ,bright Monday morning from New England ! Love my Two Birds! Namaste ❤️🥰🧘🏻♀️🙏⭐️
Have an awesome week martha! Hope you’re feeling nimble and ready? 🙏❤️
Another favorite! Really appreciate how you share which muscles different movements use or stretch. And as always, appreciate your calm and clear guidance. Thank you so much!
Great! Thank you Claire x I agree, it’s motivating to know as you move your body. This one is a good preventative and therapeutic flow. 🙏
Thank you so much! My low back and both hips thank you too! I feel calmer and taller! You are the miracle worker! I am very grateful ❤️🥰🙏🧘🏻♀️
Woo hoo! That’s so great. Love that feeling. Thanks so much for saying Martha 🙏
Just what I needed for my back, thank you so much! I'm doing yoga with your videos for a few weeks now and I adore it. You're the best! I've looked through a lot of yoga exercises and most of them are just not good enough, but when I saw one of yours I just said to myself "That's it, that's the best yoga exercises and best yoga trainer ever! Why there are so less views?".
I'm really grateful for your channel! Your exercises are not so hard and not so easy either, I'm really enjoying it. Actually, your channel is the first and only with yoga exercises I subscribed.
I wish you as many subscribers and viewers as possible, you deserve it more than anyone because you're doing a really great job.
Thank you!
Hey there Alessa, welcome to Twobirds and thank you so much for subscribing x I feel honoured! So great the classes are resonating with you and you’ve found them challenging but accessible. Your feedback is so motivating. I hope you’re feeling stronger and more cantered from practicing regularly? Thanks again 🙏 fi
@@TwoBirdsYoga Yeah! I've never been so motivated even though yoga always was my favorite type of exercises 😊 Now I'm practicing 2-3 times per week with your videos and already can see the changes, which is motivate me do it more and more. All thanks to you! 👍💪😘
I also adore how you're recording sounds later, not with small mic during the practice - many others doing so and it's just exhausting, when they're in the pose, voice is changing, I can hear them breathing into mic and sounds are changing too because sometimes mic closer or more far from their mouths, so I can't concentrate - sorry, for telling you all of this, but you're doing the great work with your videos and I though I should mention why I've chose you over someone else. All parts of your video making are perfect: sounds, voice, guiding through practice, picture, even your dog in one of early practices 😊 I enjoyed doing downward facing dog with actual dog 😁
So great to hear! Yes, I pre record to avoid any heavy breathing. It’s very difficult to avoid if I wear a mic while practicing. It’s great you’ve been motivated to practice regularly. Makes what I do all so worthwhile! Thank YOU for letting me know 🙏
Really loving these yoga flows for lower back. I have been having lots of lower back pain and this is helping me tremendously while also feeling like I worked out! Hope you come out with some new lower back pain flows! Thank you! 🙏🏻
Thanks so much Amy! You might like to explore the yoga for hips playlists. Also helpful to loosen and strengthen all the muscles around. Hope it sorts itself out soon for you Amy x ❤️🙏
My right-side waist and lower back were tense and tender before the session. My body feels less tension and more spacious now. Thank you!
Oh so great to hear Mary! Thank you so much for your feedback 🙏❤️
Thank you again Fiona. I have a very tweeky back and this helps me strengthen my core and keep my back where it needs to be.
You are the best! Nameste
Oh that’s so great Penny x I’ve got another similar class out later today you might like x my back is tweaky too from time to time and I’ve been doing a little mat pilates everyday... focussing on glutes, hips n core. it’s been so helpful. I follow Nicole on UA-cam. Great compact sequences ua-cam.com/users/MoveWithNicole
Take care 🙏 thank you for your lovely feedback. Fi
Dear Fiona, I really enjoy your classes as they transport a feeling of calmness which is so needed in these chaotic times. Also I find your voice extremely comforting which is an important factor when practising yoga as well. Also I like that you don’t rush through the classes but often have a slower pace which helps me find the postures and hold them for longer. A huge thank you from Germany! 👏👏🧘♀️🧘♀️
Lena, thank you so much for your wonderful feedback! Im so glad you’re enjoying the classes. I feel so grateful for my yoga practice as I’m sure you do during these uncertain times. I hope you and your loved ones are doing well. 🙏 take care
Thank you, Fiona! This must be a magical practice because I enjoyed a lovely shavasannah snooze! Apparently just what I needed! I may keep this practice on speed dial! Have a great day. Boston is running their Marathon today ! Last time was 2019! Lots of happy runners and spectators enjoying a cool but bright, beautiful spring day🥰❤️🙏
So nice to snooze in shavasana. You must have been very chilled out. Thank you Martha. X enjoy the marathon xx 🙏
I just adore your classes for their purity. Thank you thank you thank you
Kathy, thank you so much for practicing with me xx
Hi Fiona, once again, thank you for the wonderful session. I felt like being wraped with a safe blanket throughout the whole session, very loving and protective to the body...
Perfect! Thank you Jenny!
Loved this class. While I don't have pain exactly, my entire spine is very crunchy making movement uncomfortable much of the time. This class made my spine feel smooth and fluid. Thank you so much Fiona.
Oh, that’s great to hear it was helpful Sara. Crunchy to smooth is a win! 🙏❤️
Thanks for this great class. I love your creativity and explanations, makes me remember why Yoga is so precious to me!
Thank you so much Anna! I’m so glad this was your experience 🙏
Ooh, I feel better, Fi! Thank you! Cindy
Great!! Thanks Cindy x ❤️🙏
Thank you so very much for this beautiful and mindful practice, cant send enough love and gratitude your way. 🥰🙏🙏
Hope your back is now feeling a little better? X ❤️🙏
Yes it is. Please if possible can you share a video on neck stretching? I see that everytime I have my neck up for crutches, I can’t keep it up for longer reps as it starts to pain. Definitely it needs strengthening so any flow/exercises that can address this will be useful. 🙏
This works well for where I am at with recovery! Thanks again!
My pleasure! You’re so welcome 🙏
To all, this back health video is the best one for me so far, just some small movements and adjustments, such a difference!
Thank you so much for your kind feedback. I’m so glad it was helpful. Appreciate your recommendation 🙏
Thank you, Fiona, for another great practice. Whenever I am doing a vinyasa flow, I don’t know how to put pressure on my hands so my wrists are always taking all the heat. I rolled up a blanket and placed beneath my lower back for the final resting pose. I set a timer for 6 minutes and I fell asleep 😂
Thanks for saying… it’s really important to take care with your hands and wrists especially if you’re practicing more often to avoid strain. Here’s a helpful link you might like to read www.arhantayoga.org/blog/10-tips-how-to-prevent-yoga-wrist-pain-and-strain/
I’d also say, if they are feeling strained, you can switch out a few hand bearing postures with others. Dolphin instead of down dog. Forearm plank instead of plank. I also have a playlist of wrist free practices x
Here’s the link ua-cam.com/play/PLC8x2h-ribuIRjaQiTltKDHeVYspsg5lh.html&si=fa2-EKKXD43EWSmK
❤️🙏
@@TwoBirdsYogaThank you so much for your detailed reply.
Dear Fiona, as always, we LOVED your class and this one in particular, since with Lockdown one is forced to spend many hours behind a computer. Thank you again for this class in particular. Thank you for sharing your talent and passion with the world.
Love that you loved this class and that it was therapeutic:-) I hear you! I think so many of us are sitting more! Feels so good freeing up the hips and low back.thank you so much for your feedback Theresa x 🙏
i've tried many yoga videos to help with my lower back pain and this is the first one that has actually brought me some relief and openness! the combined work with the hips and abs is everything i've been looking for, thank you! fiona is a great teacher
Oh that’s so great to hear! Totally inspired by my own back and others. It’s so common to feel tightness in our back body. I’ve actually found I’m doing more pilates... just a quick 20 min most days helps so much as well. Thanks for your kind feedback 🙏
Thankyou for the practice. Really helping with my hip mobility.
You’re so welcome. Good to hear John. You might like to try this playlist of 2 classes with a hip focus 😊 ua-cam.com/play/PLC8x2h-ribuIRvvOC9EAljJp8ruGV5e3-.html&si=mqMzeH9XkJTxhiS7
😊🙏
Thank you Fiona. This practice was exactly what I needed today. I appreciate your vast oeuvre of calming and strengthening sessions. Namaste
🐦🐦
Thank you so much Debbie. So glad it felt just right for you 🙏
Felt lovely and open after this - thank you so xx
Thanks Bryony xx have a great weekend 🙏
I woke up with back pain this morning but after doing this class I’m feeling so much better. Thank you, Fiona!
Wonderful class again. I really appreciate you taking the trouble to fine tune our postures. It makes a massive difference. I also love the pace of your classes. Thank you and hope you have a fabulous day. 💕🙏💕
Julie! Thank you so much. That’s so nice to hear you’re enjoying the classes 🙏 you have a wonderful day too! Xx
Great class! Some of the core moves were a challenge, but will be adding this class to my weekly routine. Thanks
Thank you! Yes, definitely some challenges and really a class for when you feel ok in your back. Great all round strengthening class as a preventative 🙏😊
Wonderful practice - challenging, but my body feels so good afterwards
Wonderful to hear Bella! Thanks so much for your lovely message 🙏😊
Particularly like this one as I can feel the opposing/balancing muscle groups being challenged. Also wanted to remind myself so that I could ‘advise’ my daughter who is having some back/neck issues. She claims not to like yoga, but I’m convinced it will help with her problem!! ☺️
That’s great you liked it. It’s a good maintenance class for your back. Your daughter might like this channel I found. They are usually 20-30 min sessions of pilates. So helpful for back health too and might appeal more to your daughter. She’s a girl from Sydney. She could try Nicole’s glutes n hips classes :-) ua-cam.com/users/MoveWithNicole
@@TwoBirdsYoga Thank you, Fiona, that's so kind of you. Ill suggest she takes a look.
That was so great! Thanks, Fiona
Thanks Will! 🙏
Thanks Fiona , that worked!
That’s good! It worked for me too! Think it’s a good ‘go to’ one when our backs and hips jam! Xx
I loved this class and its focus on back and abdominals. Once again your precise, measured tone is perfect. Thank you.
Beautiful! I’m so happy you loved it! There’s a 20 min low back class in my video collection too if you’re ever short on time and need it 🙏
Just a fantastic sequence for feeling openly and relaxed 😌 thank you
Thank you so much Maria! So great you enjoyed this flow x 🙏
Another really lovely class. I managed to ping something in my upper back yesterday when sent me searching for a class to support the back. Even though this focused on the lower back, my upper back is feeling better. Thank you.
So easy to do! I’m glad you found it useful. It’s a good regular preventative class. Enjoy the rest of your weekend Paul. Hope the weathers warming up for you all. 🙏
@@TwoBirdsYoga Really!! I've never paid much mind to my upper back until I was scrubbing pots yesterday. Google says posture us most likely the problem and I thought I had good posture. Obviously not at the sink.
Excellent class. Loved every minute. Thank you!
Awesome! Thanks so much for your lovely feedback 🙏
Great class Fiona - it was exactly what I needed. More like this would be great.
Oh I’m glad that hit the spot for you Lisa! There’s a 20 min yoga for your low back in my 20 min or less playlist you might like too for when you’re short on time. And there’s two or 3 classes for core strengthening that might appeal x thanks for your feedback. I’m so glad you enjoyed it 🙏
I'm in the middle of moving and this class has been a Godsend, thank you!
Awesome! Do take care moving. Bend the knees, squeeze your abs! So easy to strain when you’re lifting and packing. Hope your move goes well Josephine x 🙏
@@TwoBirdsYoga Thank you for your expert advice. I love your videos, just the right amount of talk and focus. Simple with no extra fluff. Exactly my level, I'm so grateful!
Josephine Gross thank you x I’m not into fluff either. Lol 🙏
I've been having a lot of back pain lately and this class was PERFECTION!! TY!!!
Jill, sorry to hear that. Back pain is so exhausting x I do, from time to time too. This is my go to class. I’m so glad it helped you! Thanks for your feedback 🙏
wonderful class!! there were some movements i couldn't do , specifically the side strength poses on the floor, due to athritis on my left elbow and a flair-up of bursitis on my right hip . but i feel so incredibly fortunate to do this class and keep my body moving. thank you so much.
Oooh that sounds tender! Glad you were able to manoeuvre around. I always think start where you are, do what you can. Love that you were able to do this. Thanks Viviane 🙏❤️
great and challenging flow. thank you 🙏♥
You’re most welcome. Thanks Christin ❤️🙏
This was another excellent session. I really enjoyed the core exercises and the details as to which muscles were being worked, and how. Thank you!
Julie, thank you! I suffer from a sore back from time to time - often from mountain biking downhill! I’ve been forced to do a bit of research and I’ve found this combo works well. I’m so glad you enjoyed it . For your reference I have another yoga for low back on the channel. It’s a 20 min one if you’re in need of a quick fix :-) 🙏
Thank you so much Fi!! Really enjoyed this class xx
You’re very welcome Heidi! Thanks for practicing with me 🙏
No.2 to recover for me, it is a marvel, having ridden my board quite a bit during the last 3 days, wonderful wonderful really - thank you so much for this lesson, your teaching makes my day complete, rounded, solid. 🙏🏻❤️
Your skateboard? Hope you’ve got lots of protection? Thanks again Markus 🙏😊
@@TwoBirdsYoga Yes, my skateboard, & yes, protective gear is the rational thing to do, head, the fall-relevant joints, whether to the mountains or on the board, it's a must.
@@markuswenninger2141 good to hear!
@@TwoBirdsYoga Certainly - I'm (regrettably...🤗) not in an age anymore when tesosterone could get the better of my frontal cortex... 😁
Haha, I try and stay humble when I’m mountain biking and surfing. After a few accidents and incidents, I’m no hero :-)
Great class always enjoy
Thanks so much Robin :-) 🙏
Great class thank you!
You’re very welcome xx thanks for watching x
I loved the class. Thank u Fiona for sharing it
You’re so welcome! Love this sequence to keep the back in ship shape condition :-) 🙏
So challenging. I feel amazing!
Woo hoo! That’s so great to hear Piper! Thank you 🙏
Love this one!!!
Wonderful to hear! Thank you ❤️🙏
Thanks, Fi! Great class 😊
Thanks Courtney xx great you enjoyed. It’s a good preventative class 🙏
Not easy but lots of variety and novelty. Normally I find superman locust impossible but I can do your version with my arms at a diagonal. Thanks!
Oh I find any backbend so challenging too! I just don’t bend well that way. Great you found your variation worked x thanks Bethany 🙏
Thanks!
You’re so welcome! Thank You for your kind donation x 🙏❤️
Gracias son geniales tus ejercicios. Que linda Eres muy amable
Muchas gracias! ¡Me alegro de que estés disfrutando de las clases! tuve que traducir en google :-) gracias por sus generosos comentarios 🙏
Namaste Fiona 💕🙏
Thank you ❤️🙏
Thank you so much
You’re so very welcome 🙏❤️
thank you xoxo
My pleasure Becca xx 🙏