Online access
You can watch the series on any device from anywhere in the world, as long as you have internet access
Class handouts
Every practice is accompanied with a printable sequence with images and instructions in pdf format
Summary notes
Each chapter includes a brief summary of the most important ideas about each physiological system
Online support
You can ask your questions about the course any time – your teacher is always ready to help
THIS YOGA SERIES FOR LOWER BACK AND SACRUM STABILITY IS FOR YOU IF YOU:
1. Experience an occasional tension or discomfort in your lower back;
2. Have too much mobility in your sacroiliac joint resulting in a nagging pull on one side of your lower spine;
3. Sit or drive for extended periods of time;
4. Do a lot of asymmetrical activities (sit in a twisted position, carry heavy loads on one side, play asymmetrical sports, etc.)
5. Want to keep your back strong and stable by working with all the muscles that support it methodically and systematically;
6. Want to get more ideas on how to work with core, back and sacrum in your yoga classes and private sessions in a way that’s accessible to most students.
PLEASE NOTE
This series is not appropriate for very recent, acute injuries—your body will need some time to heal before you begin to work with it. So be sure to wait at least two to three weeks before you begin the program. And, of course, depending on what’s going on, it is always best to consult your doctor before you begin any new movement program. Please feel free to show your doctor the printed yoga sequences that accompany the practice videos to ensure that those movements are safe for your specific situation.
HOW DOES YOUR BACK FEEL ON A DAILY BASIS?
Lower back pain can show up for all sorts of reasons. Sometimes it stems from structural damage, such as a herniated disk, and sometimes it shows up in response to how we use our bodies in our daily lives. It is always best to consult your doctor first to make sure that your back pain is not caused by a serious disease, injury, or some other structural damage. Those types of situations will require medical attention. But if what you experience is more of a garden-variety lower back discomfort that is not linked to any serious illness or injury, you can use careful movement, conscious breathing, and relevant imagery to strengthen your back and relieve discomfort.
ABOUT THE SERIES
For your lower back to be happy, healthy, and pain-free, it needs to be strong, stable, and supple, while being supported from the front, sides, and bottom. To build that support, in this yoga series you will:
– Focus on releasing chronic tension in your hip flexors and creating a balanced front-to-back relationship between your pelvis and your spine;
– Develop your core musculature so that it is strong enough to support the weight of the upper body and supple enough to move your body without stressing your lower back;
– Work on restoring a balanced relationship between the sacrum and pelvis and strengthening the surrounding structures that stabilize the sacrum to minimize the risk of it getting displaced.
WHAT YOU GET
This series includes six yoga classes, a bonus short practice video and printouts of all seven practice sequences. Each series starts with shorter, more accessible practices and then gradually builds in length and intensity. We recommend that you do each practice within the series at least three times before moving on to the next lesson to make sure that your body becomes familiar with the movements and integrates them.
HOW IT WORKS
In this six-week yoga series we will use movement, breath, and imagery to strengthen your core, stabilize your sacrum, release chronic tension in your hip flexors, and create support for your lower back. Strengthening your back and stabilizing your sacrum is very effective for keeping your body stable and pain free, improving your posture, and supporting you in whatever activities you choose to do.
WHAT TO FOCUS ON
When you follow the videos, please be sure to pay attention to small details and specific instructions—in yoga how you do movements is just as important as what you do. You will also need to move with your breath and keep your attention focused on the target area to avoid injury and get the most out of each pose. Try to stay present with your experience and notice how each movement impacts the body. And if you experience pain while attempting any movement—stop, evaluate, skip it for the time being, and rest in a comfortable position for few breaths before you continue. You can try it again next time and see if your sensations change.
Try to approach this series as an opportunity to connect to your body, to be patient with it, and to care for it. It’s the only one you have, so it’s wise to treat it with respect and appreciation.
ABOUT OLGA KABEL
Hi there! My name is Olga Kabel. I’ve been practicing and teaching yoga for almost two decades. Over this period of time, as yoga had carried me over life’s peaks and valleys, I came to realize that yoga to me is not about achieving a particular physique, but more about how I handle life’s challenges, big and small, that get thrown my way. It is also about finding joy and contentment in everyday moments. To me, yoga is not just a thing to do, but a place to be—it’s a state of feeling more centered, more awake, and more aware of my experiences. This is why I practice yoga, and this is how I teach it. This is why I’ve made yoga both my profession and a way of life.
I don’t want you to miss out on the full potential of what yoga has to offer. Regular yoga practice has the power to transform any area of your life for the better. One thing that’s always fascinated me about yoga is its ability to affect change. We all know change is inevitable—our bodies and our lives go through it every single day. We cannot stop change (no matter how hard we try), but through our yoga practice, we can affect the direction of change. This redirection doesn’t need to be dramatic—even the slightest one will set you on an entirely new course. And this can show up in any area of your life, whether it’s your health, your work, your relationships, or your experiences of joy and contentment.
I have a bit of sacroiliac irritation and stiffness from sitting at a desk all day and cycling. I have done a couple of classes and feel a release in my lower back after each class – the movements in your sequences are so effective for gently mobilizing my back after a long day of sitting. Thank you so much!
This was awesome! I have had a nagging lower right back discomfort for about 2 weeks and this fixed it at least for now. I am a yoga instructor and it’s hard to determine the best way to relieve my own discomforts that occasionally happen. I have a very flexible back which I believe leaves me with some instability in the sacrum and pelvis thus, discomfort. Thanks for sharing, Olga!
I have arthritis in my lower back, as well as pelvic misalignment, which then radiates out into my hips and sciatic. Whenever I work out too hard or lose my form, it will completely jam up and cause me misery for days to weeks. This routine was just what I needed. I’m so glad I found you, and look forward to trying more of your workouts. Thanks so much.
