Posts tagged 󈦜 minutes’

Episode 18: Yoga class for lower back pain associated with a slipped or herniated disc in lumbar spine

This is a vodcast that I recorded specially for a student who has a slipped disk in her lumbar spine. In general this is a gentle class that most everyone can participate in. However, if you are dealing with a different injury your program should always be tailored to fit your specific needs.

While your back pain persists if you have a slipped of herniated disk in the lower back there are a few things to remember when you are practicing yoga:

*Do not bend forward past 90 degrees with straight knees.
*Avoid all seated forward bends. (which there are none of in this class)
*Avoid rounding your back. (you will notice we are doing a lot of small gentle arches in the lower back which will help ease the disk back towards its correct placement)
* If any pose causes pain, tingling, or numbness, stop immediately.

Be sure to modify with blankets, blocks, straps and any other props that you need.

Yoga class for Lower Back Pain or Slipped or Herniated Lumbar Spine from Sarah Baumert on Vimeo.

“I tweaked my back today and this helped me quiet it down. Thank you for the help.” – James Hayward

“I did this again today and it really seems to be helping. I especially love the way you talk through the healing attributes of breath at the beginning. That is a great reminder for me that I can pull from anytime I need a little length and tension release in that area.  It’s so great to have this to relieve any issues I am having and I so appreciate you sending. I will definitely try to do more of your podcast classes…I feel like it might be just the trick to help me get to a goal of making yoga part of my everyday life. It is really hard for me to get to class sometimes but this will be an awesome option. You are truly an excellent teacher. I feel lucky to call you my friend!” – Liz W

If you have any other questions feel free to email me at

Live Slow Flow

This is a 60 minute class good for beginners. Props used are two blocks and a strap.

Here’s a bit from Ted’s Yoga Journal about his experience with this class:

“Sarah opened the live podcast by asking her class if they had any requests.  I heard one woman say, “Hip Openers”, and I was into it.  I love hip openers.  I love the way they make me feel like I’m walking on air after a class.

We started in a supported back bend, and set our intention for the practice.  I placed the blocks I was using my parents basement beneath my shoulder blades and the other under my head.  I felt so relaxed and present that I wondered why I don’t do yoga more often.  After about five minutes of meditation here we moved on to the rest of the practice.

“Now move into high plank.”  I heard Sarah’s voice from my laptop.  “Oh yeah.”  I thought.   I remembered why I am reluctant to get back into yoga practice.  I’m inherently lazy, and high plank sounded like a lot of work.  Before, I would practice for a week and feel on top of the world, then fall out of practice for a month and feel like I’m back at square one.  We moved through high plank, then downward facing dog that was fairly shoddy.  Luckily, we had only just begun, and my mother (also a yogi) was more than willing to offer her advice for my form (which my wounded pride reluctantly accepted).

The highlight of my practice today was the legs up against the wall pose.  I have a job that requires me to work on my feet, and this pose is great for my tired legs.  All in all, it was a good practice for getting back into the ol’ yoga game.  I’m looking forward to tomorrow and doing another podcast.”

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