Yoga for Posture – No More Back Pain!

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Duration: 15-30
Style: Hatha Yoga
Level: All Levels
Focus: Upper Body, Yoga Without Props
Teacher: Kassandra Reinhardt


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!



    That was amazing! I love it when Luna is able to join, can’t help but love seeing her being happy and rolling on her back while also relaxing and stretching things out. Thank you so much for always making new and exciting practices for us! 🙏🏻

    • Kassandra Reinhardt

      Haha thanks!! She is pretty cute 😍


    Wonderful practice.

  3. Christian Mjorndal

    This practice gave instant relief in my lower back.🙏🏻

  4. Saisha

    Thanks for a great, relaxing and opening class. Namaste

  5. Stephanie Chin

    I have frequent back pain and this class hit the spot. Thank hou!

  6. Martina

    Thank you very much for this practice, Kassandra! My lower back is thankful 🙂 I feel very stiff and achy every morning, so i tend to start my day with one of your 10 min gentle morning practices. Generally I also close the day with at lest 10 min evening practice. Your channel has helped me to keep that pain within some limits. Perhaps if you were to treat us with another 7 day program, you could focus on the posture & lower back release? Thank you!

    • Kassandra Reinhardt

      Thanks for the suggestion ❤

  7. Michelle Gordon

    I have had back issues for a while now. I injured playing pickleball. Ive been doung a lot of “back pain” yoga. This one by far is the best. Some of your moves are actually reccomended by my PT. I stopped going because of your yoga.

  8. connie muia

    Kassandra just what i needed …. i am easing back into my yoga routine with you after a surgery. Thank you for wonderful class❤️

  9. Sofie Rhodiner

    Such a lovely practice! My low back really needed this! Would love some more like this one ❤️🙏🏻

  10. Laura

    Loved it, thank you so much. <3

  11. Noemi

    Spending a lot of time sitting, this is so beautiful and important for my back. Simply thanks ❤️🙏

  12. Donna Fraioli

    Such a lovely practice! Looks like Luna got a few good stretches in too!

  13. Chantal van Velzen

    Luna 😍😍 Thank you so much for this practice Kassandra, it was just what I needed today! 🙏🏻

  14. Anne MacDougall

    Just what I needed after shoveling snow last night. Loved it! Thanks

  15. Danielle Herriott

    That was exactly what i needed. This helped my entire back along with my neck pain. Thank you so much. Love from Albuquerque, NM. ♥️

  16. Sabrina De Vries

    My back and neck have been killing me for 3 days. A few quick ragdolls and knees to chest weren’t helping. Thanks for helping me slow down and give my body just what it needed. ❤️

  17. Nicole Lasas

    After 4 days of hardcore moving, this was just what the back, and legs, needed. Thanks.

  18. audrey sauvy

    Perfect ! I tend to do the short practices and the ones that focus on back issues. My back and neck are so sore. Thanks again for the beautifuls practices and Luna is soooo cute 🙂

  19. Monica Dovarch

    Fantastic! I Got Sick And I Had Backpain All The Time, It Helped Me A Lot! It Would Be Lovely To Have More Pms Lessons Too. I Do Back pain And Pms Lessons Very Often And It Would Be Lovely To Have More! Thank You For These One! I’m Impressed By The Variety Of Your Lessons. I Follow You Already Two And Half Year And I Never Get Bored, Always Very Helpful, Thank You Again

  20. kuestenfuchs

    This class is just perfect. My back feels sooo good right now, wow! You are a saviour 💜

  21. Marjorie Weiss

    So grateful for this practice! It is what I need to keep going when my back is stiff and hurts. Thank you for taking such good care of me!

  22. Christian Dahms

    Thanks Kassandra. Wonderful back replenishment practice. I was 6 hours driving yesterday and feel so much better!

  23. Mary

    This was really good! Thank you. I sit a lot during the day and often have a tight lower back. This felt wonderful. I feel very lifted.

  24. Leanne McMahon

    Loved this practice! It would be wonderful to do a full month of back and core series. You are such a calm force and a gifted yoga teacher. Blessings to you …. and Luna!

  25. Jo Barber

    Starting my morning with this and feeling much better. Arthritis, be gone! Thank you Kassandra.

  26. Tracy Beaird

    My back feels much better, thank you.x

  27. Duncan Haigh

    Enjoyed this one. Definitely going to dig through the list for more body part focused stuff

  28. Noortje

    I love to do this one after work, thank you Kassandra.

  29. Elke Schwalm

    This really helped my back pain. I wanted to do the March 9th power yoga, but my back was in knots after a bad night and sitting at the desk for a few hours. So, this was great and, of course Luna is always so cute. Thanks for this class! 🙂

  30. Shannon Kerwin

    Back feels better! Thanks Kassandra! Great way to start the day!

  31. Deborah Maggard

    This ia fabulous! I have a very tight back and hips-this helped ao much! Will be doing it regularly for a few

  32. Vanessa Boulton

    This was brilliant for my back. I’m a dog groomer and my back constantly suffers on a daily basis. My lower back hurt when i first got on my mat, and simply pulling my knees into my chest was painful on the lower left side of my back. By the end of thus class no back pain at all. Massive thank you Kassandra. 🙏🏻😘

  33. Roan Willmore

    Thank you 👍 . This was lovely , quick but extremely effective . I love what hit are doing 💓

  34. Baerbel

    This was fantastic! Due to back pain I had to skip the power yoga class and this new practice was the adequate replacement. Thank you Kassandra🤗

  35. Emanuela

    Hi Kassandra, I normally do the one hour classes in the morning, but today I was sitting at the desk a few hours and felt to do something for my back in the evening. Love this class and my back thanks you too. By the way, my dog, Lucy is always beside me, when I am doing yoga. Today she saw Luna on the screen and she kept watching her during the whole class. 😂

  36. Ellen Storms

    Wonderful practice! I could really feel myself sitting so much more taller at the end 🧘‍♀️

  37. Nancy Ronan

    Ive been walking a lot and this practice was perfect today!

  38. River

    My back feels better, thanks! 🙏

  39. Noémie Sauvé

    This fealt great , perfect for me this morning 🙏🙏


    Felt so good.

  41. Heather Belanger

    Perfect class for an achy spine after a week of sitting at a desk. Merci!

  42. Audrey Clarke

    Thank you. That was wonderful. Low back pain alleviated.

  43. Deborah Bingell

    I love hatha yoga especially when my energy levels are low from work fatigue. This was awesome.

  44. Lisa Vargas

    This was exactly what i needed

  45. Joanna Baskott

    Wonderful. I’ve had sciatica for months and this class is the first I’ve been able to do fully for a while. Thank you!

  46. MARA

    Wonderful. I really needed this practice. Very helpful to alleviate all the tightness from working on a computer. Gratitude x 10000.

  47. Virginie Bellion

    I loved this practice! So soothing for my lower back. Thank you!

  48. Christian Dahms

    I’ve been out if commision for a week, so dibilitating back pain. All tge cues helped so much. I feel better which is a long way from afaid to move

  49. Tania

    Such a gentle class, thank you

  50. Lisa McMullen

    Great cues to help focus on all parts of my spine. Thanks as always!

  51. Gagnecrump

    I put my lower back out for the first time in my life. On day 1 I iced, used naproxen, and reate

  52. Christian Dahms

    So relieving. This has helped this two week serious back recovery. Luna is the best!!


    Nice gentle practice. Luna is such a beautiful girl.

  54. Elayne

    Great for my back. Thanks so much.

  55. Christian Dahms

    I still need this wonderful back relieveing practice. Im on to PT which now involves adjustments. You are always told ro keep active, i get that, but at a proper level. This is it!!!

  56. Mary Jo Daley

    Wonderful workout. Loe the stretching.

  57. Sara Owen

    Love this practice – it has become one of my favourites! Thanks so much!

  58. Mariella Baldacchino

    Nice practice… my back is thanking you

  59. Pat Weber

    Great back stretch! Thank you! ☺️

  60. Baerbel

    This is fantastic even without pack pain🤗

  61. Sherri Hefferan

    I haven’t been able to do your yoga classes for a couple of weeks due to a knee and arm injury and was getting back pain from compensating so much. Even though I needed to adjust some movements, this felt wonderful for my back and so excited to be able to do some yoga! Thank you for your relaxing tone of voice!!

  62. Anne MacDougall

    Loved this one! It’s so great for my back. Thanks

  63. Jo Barber

    Woke up stiff and uncomfortable. Feeling so much better. Thank you for this session. It will be a go to for me!

  64. Virginia Leuty

    So great. Love this one. Thank you.

  65. Towana Nelson

    Nice… Namaste..🙏🏽

  66. Jim Wakeham

    Well isn’t this one just lovely.. 🙏🙏💜💜

  67. Crystal Cheung

    Very good for releasing stiffness,thank you

  68. Helene Van Cuijk

    Great mornig stiffness exercise. Can you advice wich videos are good for scorliose stiffness?

  69. Lisa Boisset

    loved it! thank you, your voice and gifted teachings always leave me feeling like I have had a good stretch that is wonderful for my circulatory system and overall health! Keep.up your fantastic work! All my best to you and Luna too! 🙂

  70. Towana Nelson

    This practice helped my back pain and shoulder pain.

  71. Cindy Fuller

    I can’t get this video to play…….😩

  72. Kathleen Romero

    Love this practice and loved Luna’s vibe, she reminds me of my dog 🙂

    • Kassandra

      Does your dog join you on the mat too?

  73. Jaana Valtonen

    Thank You for this practice, it really help me with my back pain. And one of my dogs joined me on my mat too. ❤️❤️

    • Kassandra

      I love that

  74. Jamie Smith

    I Needed This Today! Thank You

    • Kassandra

      Glad it was there for you

  75. Heike

    Totally soothing! Thank you.

  76. Shirley Hoy

    I found this one perfect for me this morning. Feeling stiff and sore before and some relief now its complete. Also a lovely start to the day. Go luna 👍 she did sit up tall 💖

    • Kassandra


  77. Pamela Murray

    Loved this practice. Perfect for my cervical, thoracic and lumber spine. I feel better.

    • Kassandra


  78. Stacey McNeilly

    Love this one! Will definitely do again 🙏🏼

  79. Heather

    What a wonderful practice. I woke up to some lower back pain this morning. I had decided to not practice yoga this morning and had gotten fully ready for my day ahead. My pain kept nagging at me so I got on my mat and made myself do this practice. I’m so thankful that I did. So nurishing and my low back pain is very minimal now. Thank you!

    • Kassandra

      Yes! Glad you made the time for this stretch

  80. Susana Meza Graham

    I’m always looking for practises that alleviate tension in back and neck. This was really great thank you

  81. Pacoduke06

    My lower back pain is less abd my back feels stronger. Thanks

    • Kassandra

      Great to hear

  82. Sarah King-Glotfelty

    This one will definetly become one of my regualrs

  83. Deborah Maggard

    I keepcimi g back to this practice over and over when my back hurts. Wonderful. Do you have others for back pain as well?? Thank you!!

    • Kassandra

      Lots target that area! try searching “back” or scroll through the upper body focus classes

  84. Jennifer Houston

    Just what I needed! And Luna!❤️🌙

    • Kassandra



    Merry Christmas 2022.

  86. MARA

    Such a nice overall practice. Thank you.

  87. Brenda Obusek

    So nice! Had my pup Hana join in as well.

    • Kassandra

      Hope Hana is helpful!

  88. Roisin O'Connell

    Thank you Kassandra, have lower back pain and this was a great practice. Luna was so cute 🐕

    • Kassandra

      Glad it helped

  89. Michelle Gordon

    Your specaility practices always do what they are intended to fo. Much relief in my back tonight! Thank you!!

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