Mini Yin Yoga Practice for the Spine Video
Mini Yin Yoga Practice for the Spine

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Mini Yin Yoga Practice for the Spine

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This practice with Bernie Clark is great for people who are short of time and need a deep rest mentally, but also want to work the energy lines along the back of the body. It can also be done before a more active, energetic practice.

Yoga poses include forward bends, baddha konasana, bound angle pose, upavistha konasana, seal pose.

Note: People with spinal problems may wish to go very gently and not hold the poses so long. Anyone with bulging or herniated disc should skip the forward folds.


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sdabrowski, posted on March 29, 2016

i really like this class and have done it many times - thank you.

one thing i keep noticing, sometimes more than others, is that i get a lot of burning in my upper back/shoulder and neck area as well as in the front on my shoulder when i do sphinx and seal pose. is there any way to alleviate that?

bernieclark, posted on March 29, 2016

I am not sure why you are experiencing those sensations: it is very difficult to diagnose a problem over the internet - I can't see you in the pose. The first thing that I would suggest is that you have a live teacher observe you in the postures and she/he may be able to see what might be causing it. Of course, if the problems persist and are bothersome, you should seek professional advice. Other than that, I can only offer some suggestions: try varying your hand and head positions. You could try resting your chest or armpits on a bolster, which may lower your upper body: to get more sensation in the lower back you can still bend your knees bringing your feet towards your butt. Which way do you hold your head while in the pose? If you keep it up, try lowering it down and resting your head on a bolster or block. If you already keep it down, trying raising it up, and resting your chin in your hands. How far apart are your hands or elbows? Try varying the width. Play with modifications and props until you find a way to not have the burning. If the burning persists regardless, don't do this pose. Try a supported bridge instead (laying on your back, with knees bent, lift your hips up and slide a block or bolster under your pelvis, then if appropriate, straighten your legs by sliding your feet away on the floor.) Good luck!

billyjo10, posted on November 4, 2015

I loved this! It was only my 2nd yin practice. I usually do vinyasa. I will be doing this again. I'm having back issues and this helped to release tightness. Thanks!

jaime.makela, posted on June 23, 2015

I went to bed last night planning my morning and the thing I was most looking forward to was a Yin practice with Bernie. I am a huge fan! Thank you Bernie for another wonderful practice.

lissi, posted on May 26, 2015

what a lovely relaxing practice at the end of a day full of tension. thank you, namaste

elainepettigrew, posted on April 16, 2015

Love everything about it! And find myself looking for Bernie's two mini classes most of the time because I can always fit 20 minutes in. Not so with longer time periods. Thank you, Bernie and GaiamTV! Would love to have more 20 minute practices on GaiamTV.

earthmother1, posted on March 28, 2015

Just what I needed after a day of competition.

bpinto, posted on March 25, 2015

Mini Yoga is not enough. We need more this year 2015. We all love your classes. Thank you very much for sharing this with Gaiam. blanche.

totoyogi, posted on January 6, 2015

Notice and feel the present. This is the mantra of today for me! Thank you for your nice class!

genevievetaylor, posted on December 28, 2014

This was just what I needed on a cold, wintery, sleepy day...Thank you so much! I always feel so great after your yin videos :)

bettymcharlton, posted on November 29, 2014

Neutralized my pelvis so I could stretch and release where I needed it most! Thank you~

sunnie55, posted on August 25, 2014

Absolutely wonderful

hikenrungator, posted on August 18, 2014

This was really cozy and peaceful.....nice quieting to my body at the end if the day, and a change from my normal flow sequences,,,,will visit this and the hip version when I need a short quiet respite.

EeeGee, posted on April 21, 2014

Lovely way to relax and take a little break in the afternoon. My back feels great now!

chambers213, posted on March 2, 2014

Oooh...blissful. I was having trouble finding a practice that appealed to me today - I was sore everywhere and felt blocked. I couldn't get into the other videos I tried but this practice was perfect! Bernie's voice relaxed me immediately and I loved the variety of options suggested in each pose. I only wish it could have gone on longer, onto the next Bernie video!

jaimot, posted on February 22, 2014

my first my yoga video....great start, thank you!

fbara, posted on February 11, 2014

Great exercise to start the day, I feel relaxed and full of energy

jessamelb, posted on September 2, 2013

a great calming and restorative practice to begin the day with. thank you Bernie

Gioia2201, posted on August 10, 2013

Very calming. Thank you!

bernieclark, posted on August 8, 2013

@kimicas Hi - can you describe what you mean by "hurt your knee"? Was the pain a burning feeling or ... ? Was is in the inside of the knee, the kneecap, where? Depending on what you were feeling, we can offer different options. Remember, however, that the intention of this mini-practice was to stress the spine first and foremost, so - were you feeling anything along the spine here? If so, maybe just be happy with that, even though your knees were bent. However, another option is to keep doing the first pose (the Long-legged Butterfly) but bring the feet a little closer in towards you. You may feel more stress in the inner thighs there, with no knee discomfort. Another option is Half Butterfly, where you have only one leg out to the side at a time, and switch halfway through the pose. I hope this helps! Cheers, Bernie

kimicas, posted on August 8, 2013

The second posture here hurt my knee when my legs were straight, but when I bent my knees I wasn't stretching anything. Any suggestions? I tried putting the knee that hurt up on a pillow but that also lost me a good deal of stretching in the thigh

bernieclark, posted on July 5, 2013

@yogawithdelana I am glad that you are enjoying Yin Yoga on MYO. Your point is valid, however, since this is a very short, "mini" flow, (20 mins) we only really had time to move the spine in its two most common directions. Since the principle behind Yin Yoga is long-held, static poses, trying to add more spinal movements (twists left and right, side bends left and right) would mean the poses would be held for very short periods. That could be okay, but this little flow is meant to allow you to still marinate in just a few postures. Cheers! Bernie

yogawithdelana, posted on July 5, 2013

Bernie is easily my favorite yin teacher on the website. This class included two forward bends and a backbend. No twists, no side bends, so... I find the title of the practice a bit misleading. Although, if I had just read the class description in advance, I would have known what to expect, I suppose. Anyway, nice class. Thank you!

bernieclark, posted on April 22, 2013

@Contortionist - wow, a whole hour of face yoga? That would be pretty intense! But, you don't need a yoga class for that; just do face yoga when you are on the bus, or waiting in a line up at the store - you might find people around you start to notice and will want to join you! They will also make faces. Cheers, Bernie

Contortionist, posted on April 19, 2013

Hi Bernie, I love your classes. Can you do a yin/yang class only for the head/face? I know you do some face poses, but I would love to see an extensive one! Thanks!

Bubblyfish, posted on March 12, 2013

Great relaxation, stretching and awakening. Enjoyed the gently stretched feeling.

Thank you.

frog, posted on February 27, 2013

Very well explained, lots of options, nameste Bernie.

OctoberMiss, posted on February 3, 2013

loving my yoga edge today after a long night at work , my spine needed this TLC so thank you :)

DianaRoss, posted on December 22, 2012

Loved that he took his time and explained what he was doing.

passionfire, posted on December 2, 2012

Thank you Bernie

kelleeom, posted on October 10, 2012

Thank you, loved this practice! :-)

Musobeck, posted on August 13, 2012

Thanks for showing adaptations that the less flexible of us can use. Really helped to engage my focus in being still instead of worrying whether I was doing the pose right.

KateTT, posted on June 19, 2012

That felt good after sitting at my desk all day. Ahhh, thanks Bernie!

Suky70, posted on June 9, 2012

Fantastic! Thanks Bernie. After a day spent in a conference, and a very stiff neck from staring up at a screen, this was the perfect way to relax and rebalance. Please post more routines!

Redhotyogi, posted on April 16, 2012

Wow another fab yoga session from Bruce. I love this teacher. I have been I'll for a week and really fatigued and have found this short session and the hips sessions so relaxing and lovely. Can't wait to do a longer session!!

bjfox620, posted on December 18, 2011


rzulich, posted on November 10, 2011

This was a perfect practice for when I was not feeling 100% with a cold. Thanks!

c33, posted on November 9, 2011

Fantastic. Thank you.

mrenkow, posted on November 7, 2011

I usually dread yin yoga, but this class was great. I liked that the poses were just challenging enough without being too painful to hold. I felt like these poses provided somewhat of a workout as well.

, posted on October 25, 2011

Lovely - like a morning hug for the body when I am short of time. Many thanks!

angela_2, posted on October 22, 2011

thanks, Bernie.

Lauramarie924, posted on October 17, 2011

Love this short practice. Hope Bernie does more and more videos. Love his teaching!

Kielyn, posted on October 13, 2011

This has been a great way to release the pressure in my lower back which I have so many issues with. It also allows me to proceed to a more dynamic practice afterwards. Thank you for focusing so much on the spine!

Tarrah, posted on October 12, 2011

hooray! I love your practices so much Bernie, but often don't have a lot of time, so thanks for doing a mini practice! I would love more of these.

mokshadevi, posted on October 12, 2011

very sweet practice... thank you

Rose921K, posted on October 11, 2011

Lovely. Thank you.

mfrhoades, posted on October 10, 2011

Bernie is a great teacher. I love all his videos. They have helped me so much.

purezinha, posted on October 8, 2011

Thanks Bernie !

calmarsh, posted on May 18, 2014

This made my back feel good - also slowed me down - refreshing -

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