Beginner Level Spinal Breathing Video
Beginner Level Spinal Breathing

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Beginner Level Spinal Breathing

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In this beginner level yoga class, Marla Waal will move you into Downward Dog with breath and shoulder placement. At the same time it will tone your core and calm your mind


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tfreidel57, posted on May 22, 2016

Thank you for sharing your practice with me. I am starting back and this was the perfect beginning for me. Namaste.

sharonanne, posted on May 4, 2016

Thank you Marla ... I could not have asked for a more gentle yet nourishing movement for a very compromised spine. Namaste.

Blessings, Sh

Mariram, posted on February 15, 2016

I haven't practiced in a while, so this was such a nice video to get me slowly back on track. Fit nicely into my lunch break too!

SuzannaB@Gaia, posted on February 15, 2016

Thank you for taking the time to write and share your practice with us! You can always add this practice to your Playlist on Gaia to watch again anytime.


tzachary, posted on April 12, 2015

My go to practice when I need a gentle opening and release in my spine...this really soothed my body after hours of yard work.

Paris_2, posted on August 9, 2014

Excellent yet gentle on the back. Very good flow. Also very nice voice tone

gwendolynspence, posted on July 29, 2014

Love this video...I am a beginner and I enjoy the way you instruct throughout the session. Thank you!

HIABAZ, posted on March 10, 2014

My husband and I just love your instruction and classes! We both have different needs for spinal health, knees and shoulders/chest. Your tutorials are so clear and meet our tempo so well - we just love you as our yogi. Namaste!

tzachary, posted on February 16, 2014

Just what the doctor ordered for my spine! Truly therapeutic for the spine, neck and shoulders. Helped me to release so much I could cry....pure serenity for the soul...Thanks Marla

Izziekramer, posted on September 29, 2013

surprisingly challenging for me, but a good chance to practice and grow strong- thank you

Sarabi1908, posted on August 20, 2013

As runners, we always think that we need to stretch the hamstrings, the quads, open the glutes. When the real issue just may be a tight back - especially lower back. This sequence helped me to explore areas in my body that I've always known were tight, but just either ignored or decided that my hamstrings were more important. I'm making it a point to do more lower back & core work this training season.

justkeepswimming12, posted on August 18, 2013

This is a great practice for me as a beginner and as a person who is still recovering from numerous back injuries. It makes my spine feel rejuvenated and more flexible. Thank you.

blaane, posted on July 23, 2013

I loved this practice; this was a wonderful start to my day. Thank you, Maria!

rfairchild, posted on May 5, 2013

Perfect way to start my day! Beautiful practice

CeciliaCeriatte, posted on April 14, 2013

A really nice class. A relief for the spine and mind.

natalielenina, posted on February 3, 2013

Relaxing and rejuvenating :)

julie28, posted on January 27, 2013

class 6

julie28, posted on January 27, 2013

6 to go

julie28, posted on January 27, 2013


julie28, posted on January 27, 2013


julie28, posted on January 27, 2013


julie28, posted on January 27, 2013

6 more

julie28, posted on January 27, 2013

6 classes left

julie28, posted on January 27, 2013


julie28, posted on January 27, 2013


courtneyprior, posted on December 14, 2012

Hi @aoifemarie, I have opened a ticket for you in our helpdesk. You will receive an email with more information

aoifemarie, posted on December 14, 2012

the picture disappeared on me, just as getting into downward dog?

sisi17, posted on October 26, 2012

This is beginner level yoga class is amazing every time.

taomay2009, posted on October 22, 2012

Great instruction. Perfect pace for beginner.

Lisbethmn, posted on September 12, 2012

Amazing, thank you!

Stecky, posted on July 4, 2012

Such a beautiful flow. Thank you very much.

greatlabtek58, posted on April 17, 2012

simple,clear,instructions perfect for beginner,slow and gentle flow into working all parts of body from floor to standing to floor and final rest and relax.I could actually follow the sets and do them.Happy and it seems that I do have to use more core strength to move slowly ,a plesant surprise...a workout that was enjoyable.

greatlabtek58, posted on April 16, 2012

Finally somebody who explains the basic poses and how to do them slowly so you can learn them..where can I get the DVD of this?Video download but want this so I can take it when I travel.

Candied, posted on April 1, 2012

Thank you Marla. I'm getting married today. This was a great way to get going. Though I wasn't quite able to "just let those thoughts go", I'm sure I'm better for trying. Thank you.

Libba, posted on March 26, 2012

I downloaded this video yesterday and practiced with it this morning.I like the transitions of cat-cow breathing, and Marla teaches us to pay attention to the effect of breathing on the spine. I found myself noticing the spinal movement even as I was driving to work. Looking forward to making this a regular part of my daily practice.

n4s_mw, posted on March 23, 2012

Thanks for awakening my spine Marla.

elizamatt, posted on March 6, 2012

i appreciate the opportunity to repeat the cat/cow posture throughout the session. nice light session to rejuvenate when fatiqued. thank you.

Susiestayfit, posted on February 29, 2012

Enjoying doing my yoga just before bedtime. Is a relaxing feeling afterwards! Thank you

lenejijung, posted on February 21, 2012

Cant wait to try this tomorrow morning :D

Marienjapan, posted on February 2, 2012

I'll try this Saturday, excited!

leonard.odonovan, posted on January 28, 2012

lezione molto bella e rilassante grazie Marla. ci sono esercizi per migliorare la mobilità della mia spalla destra? Laura Italy

KittyKattt, posted on January 25, 2012


Susiestayfit, posted on January 24, 2012

Thank you Maria Waal for your wonderful Beginner Level Spinal Breathing. I have some lower back problems and it reall y helped to relax!

jlm1032, posted on January 7, 2012

Awesome! Thank you for this video!

yogawife, posted on November 11, 2011

A beautiful soft well focused class with deep subtle inner strength, very clever. Thank you.

sailornezy, posted on November 10, 2011

I really enjoy Marla's soothing voice. It really helps me understand my settle into my poses and breaths :)

mark092974, posted on August 6, 2011

I've been doing yoga consistently for 8 months or so. This was by far and away the best explanation of how movement should occur. Thanks for the excellent class. This should be a required class before moving on to any others!

new2yoga, posted on June 28, 2011

This was a great practice and I enjoyed it. As a beginner though, I found that I lost where and which poses to breath in or out with and found that here and there my breath was rushed to catch up or lost in shallow breathing. But that may just be my inexperience. I also found that i'm not quite supple enough for some of these quite yet so was a little strain there. But I love Marla's teaching style and would love to see much more videos from her. Her style is so relaxing and calming. Thank you Marla.

kikiraquel, posted on June 5, 2011

Really enjoyed this class! I've been practicing for a while, but my boyfriend is a beginner. We did it together, and he liked it too! I thought you did an amazing job of communicating how to tune in to the subtleties of spinal movement. Hopefully this will be the start of more yoga for us as a couple. = )

burnsad, posted on May 26, 2011

this class was really great. i really enjoyed the movement. thank you.

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