Yin Yoga for the Spine Video
Yin Yoga for the Spine

Sign Up NowWatch the full video - and many others - now with your Gaiam TV subscription!

Yin Yoga for the Spine

Available worldwide

In this session with Bernie Clark, the emphasis of the practice will be on the lumbar spine and sacrum. We will nourish this often overused area. Along the way we will discover the physical benefits Yin Yoga can have on our bones and joints.


People who watched this also watched

Join the Conversation

Login or sign upsign up to add a comment

jmadden7171, posted on August 31, 2016

i Joined my yoga online again so I could do yin yoga with Bernie. He helps me think about letting go mind and body and I think Ineed that. Always great.

sabri67, posted on March 21, 2016

This was exactly what I needed today. Lots of tension and contracted lower back. It feels more relaxed now. Thank you!

KristenL@Gaia, posted on March 21, 2016


Thank you for commenting and sharing your practice! We're so glad to hear that you enjoyed it. You can add this video to your playlist to practice again anytime!


andreiat4, posted on January 9, 2016

i feel much better now, Plus, it was really the first time I got into meditation during class. Gratitude!

YogijoAJ, posted on December 10, 2014

That gave me so much peace Bernie. I'm an active lady, really active, between teaching, my personal vinyasa practice and being a mother to a 2.5 year old, I don't really get too much stillness. I've done yin before and loved it but have never really craved it. Today I woke up and knew I needed to have more stillness, and this brought it man! Namaste

elizabeth.vanrij, posted on October 22, 2014

My body has this nice hum happening now that I completed the class. I love Bernie's narration and instruction during this, it keeps me focused and relaxed, which is very opposite to my normal rather restless state.

silvia.almanza.alonso, posted on October 9, 2014

This was a wonderful yin class. Relaxing, full of accessible information. My first sphinx pose was a challenge, but the second one felt easier, it was strange and nice at the same time.
Thank you very Bernie!

bernieclark, posted on July 21, 2014

@Joliepai I glad that your first taste of yin was so delicious. I hope it helps you heal but like all medicine, take it in the proper dosage. Don't try to do too much too soon. Is Yin Yoga safe to do every night? Yes, and no, and maybe - it depends on YOU not the yoga! Listen to your body and go by what it is telling you. Many of your questions are answered in the YinYoga.com Forum. Feel free to check out these threads, such as this one: http://www.yinyoga.com/forums/viewtopic.php?t=1172&sid=a3e6e66a8b7fc1efb.... Cheers, Bernie

Joliepai, posted on July 21, 2014

My first comment on MYO...just had to thank you! I've had lower back and hip pain/spasms for months now and I have tried several yin videos. But I feel great after tonight. I am surprised I could melt into each pose including saddle, which really opened something up for me! I will have to work on the hips next! I hope this help accelerate my road to recovery! Can't wait to try the rest of your yin videos. I also like how you respond to comments which many teachers do not do. Is this safe to do every night? Or is it best to mix up the areas of yin stretching? Thank you for this video!

SpiritLoveJoy, posted on April 26, 2014

Ahhh man, this was bliss. That saddle pose released so much. Thanks Bernie.

bernieclark, posted on January 26, 2014

@susitilley I am glad you enjoy doing Yin Yoga! Where should the knees go in the Saddle pose? That depends upon many things and mostly upon the shape of your bones. In Yin Yoga, don't worry about where your knees go, whether apart or together, whether on the floor or off the floor, and instead focus on finding the place where you feel some juice in the top of the thighs, but there is no hint of pain. Cheers, Bernie

susitilley, posted on January 26, 2014

Love this video! Is it appropriate in saddle when sitting on your heels that the knees can be turned out wide apart or should they be parallel to each other?

bernieclark, posted on August 22, 2013

@Sharengillan1 I don't know of any specific videos that talk to fertility, although I am sure they must be out there. I can point you to several articles and discussions on the YinYoga.com website, however, that specifically discuss this point and the good stuff yoga can do to assist. Try visiting here: http://www.yinyoga.com/forums/viewforum.php?f=9. Cheers and good luck.

Sharengillan1, posted on August 20, 2013

Can you recommend any specific videos to promote fertility ?

dorrieditton, posted on July 28, 2013

Thanks again Bernie for this great and relaxing spinal stretch,just perfect for a Sunday morning sequence!

bernieclark, posted on July 21, 2013

@sansimeoncove I hope this practice does help you. Please remember to pay attention and make sure you are not going too far or too fast. Be alert for any signals of pain both during and also in the hours after your practice. If you feel greater pain the next day, that may indicate you went too far. If you feel good the next day, that is a very good sign. Cheers, Bernie

diamondgirl, posted on July 21, 2013

Thank you Bernie! I suffer from significant low back pain, and I hope to be able to do the full saddle at some point. You make it look so effortless! Also, thanks for the narrative about compression being OK when properly applied. It makes it worth the effort to know the back bends are helping my bones to stay strong!

bernieclark, posted on May 29, 2013

@anyahawkes You can add Anahatasana, which is a lovely way to open the heart and stress the thoracic rib cage. You can find it and many other Yin Yoga postures here: http://www.yinyoga.com/ys2_2.0_yinyoga_asanas.php. You can also find whole flows for the upper body in my Newsletter #6 here: http://www.yinyoga.com/Newsletter_volume6.php. Cheers, Bernie

anyahawkes, posted on May 29, 2013

LOVELY! I really liked this practice thank you, it frees up the spine so well. The only part that feels like its missing in some of the yin practices is the thoracic spine, it doesn't feel like we open there as deeply. Any tips, or alternative poses to try?

allylourn, posted on May 20, 2013

Picked this video bc my back was hurting after a a long weekend of yard work, I can't believe it lasted 51 min, it was so relaxing and wonderful! Thank you, saving me a trip to the chiropractor too!

Dinamic, posted on March 17, 2013

This was so YUMMY!! Really hit the spot after some yardwork! I really enjoy the humour injected into all of your videos too! I love how you describe us "flexies" as the "unfortunate ones"- it's a true story! Seems I'm often left wondering..."shouldn't I feel this?" And your voice is very calming and comforting and I LOVE all the anatomy and physiology you present- WONDERFUL- I'm soaking it up like a sponge!!

Missmaralea, posted on March 7, 2013

I am greatful for your knowledge and sense of humor. :)

Andyguck, posted on February 13, 2013

I meant forward Straddle.

Tata, posted on February 12, 2013

My back has filled with gratitude - thank you Bernie!

alysongracey, posted on February 10, 2013

oops, I didn't know that comment was going to go public! I just wanted it as a personal reference for future use. Thank you for the correction, I can't believe I made a mistake with saddle, that's my favourite yin asana! I guess that's what happens when I try to be coherent immediately after a yin class. :) Thank you as well for the beautiful class, after many hours spent sitting in classroom chairs, my back is immensely grateful.

bernieclark, posted on February 10, 2013

@alysongracey butterfly, caterpillar, straddle, sphinx, seal, SADDLE, twisted root, shivasana ... but don't forget the Child's Pose after Seal.

alysongracey, posted on February 10, 2013

butterfly, caterpillar, straddle, sphinx, seal, straddle, twisted root, shivasana

Andyguck, posted on February 10, 2013

Very enjoyable practice. Just what my back needed. I highly recommend turning your mat to the side during the forward saddle; your heels will thank you.

racheldubois, posted on February 1, 2013

Always interesting, always rejuvenating. Thank you Bernie.

juliacar, posted on January 16, 2013

Amazing! I feel fantastic AND a learned a whole bunch of important stuff! Thank you :)

OliviaHa, posted on November 2, 2012

literally dissolved all my lower back pain after practicing this

philliponi, posted on October 16, 2012

I think I love this teacher. Perfect mix of humour and information as he talks you through a fabulously refreshing yin practice.

Nbrannick, posted on June 25, 2012

Great class! I rather enjoyed all the instruction. The time passed so quickly, and my back feels relief.

barbstout, posted on April 16, 2012

I have been sitting all weekend on planes and in meetings and right now I feel like a million bucks!! (Not really sure how that would feel, but I know it would be wonderful!) Thanks for a wonderful class!

farih, posted on April 14, 2012

Thanks very much Bernie.

Hafiz, posted on April 14, 2012

Bernie is fun. Makes you laugh takes his time and makes this yin session very wonderful.

bernieclark, posted on April 14, 2012

If you have a bulging disc it is not a good idea to flex the spine forward: this can cause the center of the disc (the nucleus pulposus) to be squeezed further backwards, putting more pressure on the spinal chord. You can do this session by skipping over all the forward folds. Depending upon how severe your condition is, you may also want to avoid the twists too, as they can also inappropriately stress the discs. However, backbends may be just what the doctor ordered! Speaking of doctors, though - your doctor is really the one to ask as she/he will know your body far better than me. [In general, it is never a good idea to ask a Yoga teacher for medical advice. We can offer suggestions, but listen to your body and your health care provider first and foremost.] Good luck! Bernie

farih, posted on April 14, 2012

Hi Bernie ,,,,just a question ,i suffer from back pain as i have a bulging disc in the lower lumber spine .....would i be able to do this session ,,,Thanks

mecdesigns, posted on March 12, 2012

Wondful, relaxing video. My back was very sore and tight but now feels great! Thank you, Bernie!

rhonda1964, posted on March 10, 2012

Thank you so much, Bernie. I love your classes and especially love your commentary. Please don't change the way you do things because a couple of people say it "might" become a distraction.

henrykbehr62, posted on February 4, 2012

Absolutely Excellent Bernie as always, you have a unique talent not only for Yoga but in the way you talk a participant through the class and impart information along the way - Could not get any better than this.

Cerridwen, posted on August 25, 2011

this is a superb and rejuvenating class!
if you find the commentary "distracting", you can easily just turn down the volume....

kpacyna, posted on August 23, 2011

I like your jokes..."often groans in yoga sound like this....ohhhhhmmmm." Hilarious. And also a beautiful practice.

bernieclark, posted on May 5, 2011

Hi everyone - I just noticed that a few people have asked for a version of these videos without the commentary. Fortunately, MyYogaOnline has created those, so they are available: just search for more Yin Yoga practices and you will find them. As for the question about Yin Yoga for the neck: yes - we can apply the principles of Yin Yoga to all parts of the body. In a few of the recent monthly newsletters by MYO, there are some articles describing how to work the shoulders, neck and arms. Or you can go to my web site, www.yinyoga.com and check out my own newsletters where this is described...cheers!

missmithm, posted on May 5, 2011

After practising yang yoga a few days in a row, I have done your class this morning and I feel just so great.
Thank you so much for this yin and soft class.

dwhittaker, posted on November 22, 2010

I have mixed feelings about this class. I really enjoyed it, but I could see how the commentary could become a distraction on multiple viewings. And the spine goes all the way to the base of the spine. Does yin yoga ever have poses to release the neck?

bpinto, posted on November 8, 2010

bernie, my whole body is completely rejuvenated after doing your class. Also my body cracked here and there like a chiro. was standing beside me. fantastic class. 10 . thanks bernie. blanche pinto

MariaMedia_2, posted on October 2, 2010

This was my first experience with Yin Yoga. It was difficult - but my back feels amazing now! I have lower back issues due to scoliosis, so this is a video I will come back to often. Bernie is fantastic - and provides a lot of great information about Yin Yoga. Very helpful for a person new to Yin.

Becky11, posted on September 19, 2010

I really enjoyed this video. THANK YOU!

larajaana, posted on September 18, 2010

Your videos are the best!!! I love calming voice and spiritual insights. Thank you!

More From Gaia

Password is case sensitive.