Anusara Therapeutics for Hips and Low Back Video
Anusara Therapeutics for Hips and Low Back

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Anusara Therapeutics for Hips and Low Back

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Learn to apply Anusara's alignment principles to create freedom and strength in hips and alleviate lower back pain in this class with Ashleigh Sergeant. This class can be used time and again as a regular regimen for healthy hip joints and will keep you free from chronic back pain. Learn how these alignment principles can be applied off the mat in daily activities such as sitting, walking and standing.


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Jaijot, posted on August 16, 2016

Wow! Such a great practice, I feel so much space! I'm going to incorporate this practice into my weekly routine more often. Thank you!

VaSeeker, posted on May 21, 2016

Hi Ashleigh,
This practice really created space for me in my hips and spine. I definitely feel better aligned and feel lighter. The practice released some serious tension and compression and I really do feel a little taller. The depth of the instructions really helped me understand the objectives of the poses. Ashleigh, thank you for another great practice.

Yantribherga, posted on April 14, 2016

I found, durring some of the stretches, that there felt like a band going to my side hip, across the butt muscles, from my lowest spinal bones. What is this muscle/band called? And how could I open it more?

I did this practice for inner knee pain... which i'm pretty sure stems from root tension in my spine. Hope it helps. I'll practice a couple more times.

kathjanbain, posted on May 28, 2016

Hi, I think the muscle you're talking about might be the IT band. Just search online for IT band stretches. Hope this helps. :)


mpbelfiore, posted on February 28, 2016

I did this practice during a flareup of my lower back pain, and just one session of this class gave me immediate relief. Doing it again today, and feeling grateful.

nicmac_ottawa, posted on February 15, 2016

I enjoyed the helpful tips throughout this class. After waking up this morning I felt soreness in my low back and hips, this helped loosen me up. :) Saw music credits at the end but did not hear any music. Could it be my player?

natalieworkman, posted on February 15, 2016

Just finished this practice and my low back is feeling ahh-mazing <3 Thank you :)

Caridawn, posted on January 5, 2016

Thank You. I may need to do it a couple of more times to untie my knots but this is just what the doctor ordered :).

SuzannaB@Gaia, posted on January 6, 2016

Thank you for taking the time to write!
You can always add this to your Gaia playlist to watch again at any time.


ashleyisherburne, posted on November 21, 2015

This class is taught with so much intelligence and excellent alignment instructions. As an Anusara practitioner for the last 15 years and teacher for the last 10, I STILL often rush through or forget altogether the first principle: Open to Grace. Ashleigh gave plenty of time for us to settle into the first principle before moving on in each and every pose, and it made such a big difference for me. Also, it gave me lots of ideas for students who are struggling with lower back pain right now after hitting a wall with my own knowledge;). Thank you!

petmyrhino, posted on November 2, 2015

I want to try this one, but there's problems with it playing.

Caridawn, posted on January 5, 2016

Are you using Chrome? I had problems with Firefox but Gaia help told me to try Chrome and it works.

alanaiscool, posted on October 20, 2015

Thank you! You have opened up a whole new way for me to work with my legs, pelvis and lower back. I was taught to draw the tail bone down and have even heard teachers say tuck the tail bone under. I guess that only works if you begin with the correct lower back alignment? I will work on this some more to help correct the patterns I have developed. One question, when you say strengthen the legs in pigeon, I wasn't sure how to engage and what part of the leg to engage? Do we keep drawing the legs into the centre line and the drawing the back thigh up and back? I felt like I was using my glutes on the front leg more than anything...

Cholmgren, posted on June 19, 2015

I had back surgery a year ago and still struggled with pain in lower back, hips and front of thighs despite PT & Pilates all this time. I missed yoga but local classes involved too much bending/flexion that hurt rather than helped my lower back. When I searched the internet for yoga specific to lower back, I found this amazing video with Ashleigh. She explains things so well and doing this routine for 2 weeks now, I can feel the natural curve coming back, creating a strength in my back that I have not had for years! While not all the way there yet, the pain is no longer on a daily basis and I can do things like gardening for hours when before it was just for minutes. I highly recommend this practice for anyone who wants to get back into yoga after lower back surgery/injury and is looking for something that will strengthen and align your back!

floralie, posted on May 18, 2015

Thank you, Ashleigh, for a wonderful practice.

valena, posted on May 15, 2015

Ashleigh you are an amazing yoga teacher thank you for sharing your knowlege and I look forward to seeing you soon!!

Vasaart, posted on April 5, 2015

With a year and a half of MyYogaOnline almost daily practices, I am almost free of back pain except when I do something wrong - lift a heavy load wrong, sit too long, or take too many days off my practice. Ashleigh's alignment classes are so wonderful, so deliberate, so easy to keep in mind during the rest of the day and during other classes that I keep returning to them again and again. Thank you, Ashleigh for helping me learn to take care of my back.

ajiris4, posted on February 19, 2015

Hello, Ashleigh!

I'm a big fan of your Yoga for Athletes series, especially the "Open your Hips, Heal Your Low Back" video. I have yet to try this particular video. I am wondering - do you think this might help with sciatica due to a herniated disc? What things should I be mindful of?

ashleighsergeant, posted on February 24, 2015

Hi there! Thanks so much for writing. This video can absolutely be helpful for sciatica and creating space for a herniated disc. Be sure to move mindfully, always be sure to maintain long, deep breaths and only go as far as feels safe for you. Listen to your body. Lots of emphasis on maintaining curve and length in your spine. You may want to try my videos "No more Low Back Pain" and "Anusara Therapeutics for the Low Back" first if you haven't done them yet. They set the foundation for working with back injuries. Let me know how it goes!

ashleighsergeant, posted on February 24, 2015

oh I'm so sorry! I was looking at the wrote video. YES! this video and the other I mentioned will be great for you!

ckrausperrotta, posted on February 4, 2015

This is a wonderful sequence. I started the video nearly in tears because my back felt so tight and uncomfortable. After the practice I feel looser and more relaxed and open. I turn to this sequence whenever my back flares up. Thank you so much for this video!

ashleighsergeant, posted on February 8, 2015

Wow, amazing! So incredible how powerful these alignment principles are and how we can truly heal ourselves. Thank you for returning to this video for your healing.

nicoleandersonenglish, posted on January 19, 2015

Thank you so much for this. I think I am finally on my way to over coming 11 years of chronic back pain. xx

ashleighsergeant, posted on January 23, 2015

wonderful to hear! yes, using this as a regular practice can truly help heal chronic pain. Keep it up!

annika, posted on January 7, 2015

Only the first 12 seconds of the video work - just so you know…Sincerely Annika

ayami, posted on December 13, 2014

I could understand how to correct my posture and I enjoyed each poses. Thank you Ashleigh :)

yogagail, posted on December 11, 2014

Thank you Ashleigh for this & other therapeutic yoga videos. I have been doing yoga for a very long time, but until signing up for My Yoga Online a year ago, I'd never done Anusara yoga. At about that same time, I developed very painful pinched nerves in my sacrum that was causing shooting pains thru my back, hips & down my legs. It got to the point where I was in constant pain & could hardly walk. My doctor & I want a no meds approach & your therapeutic yoga has helped so much; primarily helping me to work on re-establishing natural lumbar curve, which seems to free up pinched nerves at my sacrum. It has helped so much & I can't thank you enough. The relief from constant pain has been wonderful & I've been able to resume more normal activity & will definitely continue practicing yoga with you. Thanks again.

ashleighsergeant, posted on December 11, 2014

I am so glad to hear this work is helping you to heal. Incredible how powerful we are in healing our own bodies. Congratulations for stepping on this path for yourself. Please explore some of my other classes that address the spine, I think they will really help!

skein, posted on December 9, 2014

Thank you for another excellent video supporting the lower back. Since taking up yoga in earnest, I developed lumbar and hip pain. I was ready to give up on yoga entirely, but your classes have changed my mind. You've helped me tremendously. I love your educational teaching style and look forward to more videos (or perhaps a DVD in the future? crossing my fingers!). Thanks again!

ashleighsergeant, posted on December 9, 2014

This is amazing to hear! Congratulations. I'm honored to support you on your healing path. I'm scheduling with GAIAM right now to film lots more classes for 2015, so stay tuned!
Also, you can down download all of my videos and watch them offline at any time. Click on the gear icon in the upper right hand corner by your username and go to OFFLINE DOWNLOAD. It's almost like a DVD!

bailie1022, posted on December 6, 2014

I really like both of the Ashleigh Sergeant routines I have completed, and will look into more of her practices. She is very skilled in explaining subtle adjustments in a way that I can follow, and can feel that it is putting my lowerback into the right alignment. I occasionally experience moderate back pain due to a pilates injury years ago, and yoga is the only thing that helps. The added benefit of this routine is that I still felt like I strengthened my legs and my core even though it was a therapeutic practice. I am grateful for this practice and the relief that it brings.

ashleighsergeant, posted on December 7, 2014

Thank you so much for your kind words. I am really glad this practice is helping you! Check our my class called No More Low Back Pain and Awaken the Spine--they will help too!

Desertflower, posted on November 24, 2014

Thank you so much! Wonderful video, no problems. I also use her video for head, neck & shoulders. That one is easier. I wasn't able to do everything, but what I could do was very helpful, and I will do this one again & look for other videos by her.

missyabrown, posted on November 15, 2014

I love Ashleigh videos! I've had neck pain for years, but about 10 months ago, started having low back pain, especially on the left. I've only practiced this class once but it felt awesome. I'm hoping to use it a few times a week in the hopes of sending this low back pain away. Thank you, Ashleigh.

ashleighsergeant, posted on December 7, 2014

You're welcome! I hope this practice is helping. You have the power to heal yourself!

rannathebest, posted on August 8, 2014

I was lucky I downloaded this video when they used to have option as now it is annoying to have to signin and watch. Probably will cancel my my yoga membership. But Ashliegh videos very good. Do you know how I can download her videos?

Androjas, posted on July 26, 2014

I've had chronic lower back pain resulting from a disk bulge between L4 and L5 for the past 10 years, that at times has left me unable to move. Discovering this video, along with the rest of your catalogue, was a huge milestone for me. After 6 month of practicing it I am almost pain free. Thank you for explaining how the body aligns and for your patient, detailed instructions. I look forward to more videos for upper (thoracic) back discomfort. Thanks again, from the bottom of my heart.

lisaseewraj, posted on July 7, 2014

Apparently since the merger with giaam TV this facility is no longer available. Such a shame.

Danielleflock, posted on July 7, 2014

I can't download videos either. I was trying to download Meghan Currie's videos yesterday and the button that usually says "own this video" just doesn't show up anymore.

ashleighsergeant, posted on December 7, 2014

Hey Danielle! GAIAM now has tethering downloads available. If you to to the gear in the upper right hand corner by your username you can click on OFFLINE DOWNLOADS and download all videos to watch anytime anywhere!

ashleighsergeant, posted on July 7, 2014

@lisaseewraj What is the issue you are having downloading this video? It should be available for DL.....

lisaseewraj, posted on July 6, 2014

wish i could download this!

morganlt, posted on June 25, 2014

Thank you so much! My back, hip and groin has been killing me from sitting... and getting older! This was great. I will have to come back to this when I begin to feel pain. Nip it in the bud!

ausyogi, posted on May 6, 2014

I loved this video. After travelling on a flight to Europe from Australia for 24 hours I could barely walk. Ashleigh's video helped my hips and back to function properly. Thank you!

OneLove2002, posted on March 10, 2014

A sweet and delicious practice. Thank you for your detailed alignment instruction. I don't think I have ever felt so balanced in savasana - I mean literally. My hips felt more even and balanced, and therefore I felt much more grounded than I normally do. I am still feeling the benefits 2 days later. Thank you Ashleigh. Namaste.

Harmony23, posted on January 24, 2014

Fantastic. Thank you so much. I am struggling with severe and chronic back pain and I think this is really starting to help it

Jetson, posted on December 14, 2013

No problems viewing the video - it played straight through. Very nice instruction - just what I needed today. Cobra never felt so good! Will look for more classes with Ashleigh.

mformica, posted on December 9, 2013

Checked last night and was able to start this video, so I thought the problem was solved. Alas, I went on this morning and the problem was back again. I went through the process suggested by the Support team, which did not help. I sent them a follow up note this a.m. Again, I would suggest that EVERYONE who is having issues submit a Support request via the Help button in the upper right. I don't think the Support team is reviewing these user posts regularly.

mariamineo, posted on December 8, 2013

I'm having same problem. :-( Have a small window of time to get my daily practice in. Hope someone checks the server….
Also, while someone's servicing the server, the video's hang up and then just stop more and more frequently. Sometimes if you wait they pick up where they left off, but most of the time the go back to the beginning. Hope it gets sorted out. I love this site. It keeps me practicing daily!

Jtrides, posted on December 8, 2013

I can't access any of the videos... "server not found" :(

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