Uploaded March 2026 | Updated September 2026, 5 days ago
If your low back feels tight, sensitive, or overworked, this 30 minute yoga class is designed to support you. Join me as I navigate my own low back and psoas injury! Instead of aggressively stretching the spine, we focus on what often truly helps: Lengthening, Stabililizing, Isolating and Strengthening to support us in our yoga practice and to support us in living a pain free life.
*Please consider SUBSCRIBING & LIKING this yoga class. It REALLY MATTERS when you do.*
Low back discomfort is often a sign that the surrounding muscles aren’t doing their share of the work. In this practice, we connect with the structure of the body, our nervous system and our breath. We will build balanced strength, and restore healthy movement ~ so the back doesn’t have to carry everything alone.
This class includes: Constructive rest and breathwork, Gental spinal decompression and Pelvic mobility, Slow bridge work, Gentle twists, Sphinx Pose with neck rolls.
Enjoy lengthening the spine in Child’s pose followed by Downward Facing Dog. Supported lunges bring awareness to pelvic stability. Butterfly pose, Happy Baby and Banana Pose round out deep stretches for the body. Enjoy a supported Savasana to integrate the entire practice.
Spine strengthening postures include cobra and locust variations
The movements are slow, controlled, and accessible. If you experience sharp pain, skip the movement. Mild sensation is okay ~ strain is not.
This is a practice you can return to regularly.
Remember that listening to the body and responding with consistent, supportive movement is often more powerful than intensity.
Roll out your mat and let’s build strength that supports your spine ~ today and long term.
~ Erin
*p.s. - Please Consider SUBSCRIBING & LIKING this yoga class. It REALLY MATTERS when you do.*
*READY TO DIG DEEPER INTO THE FIVE PARKS YOGA WORLD?*
*FIVE PARKS LIFE* - FiveParksLife.com
Join Erin and Matt Behind the Scenes as they Travel the World Filming Yoga for YOU!
youtu.be/qrY8_2oQMHM?si=tu8B5rOWzGmwuHdR
*JOIN ERIN ON A YOGA RETREAT* - fiveparksyoga.com/yoga-retreats
Come visit Erin in Costa Rica and find peace and relaxation as you’ve never known.
youtube.com/watch?v=TS4DU_UUQn4
*ATTEND A 200 HOUR YOGA TEACHER TRAINING* - fiveparksyoga.com/ytt
Ready to take your yoga practice to the next level?
Dive deep with Erin’s YA Certified 200 Hour Training in Costa Rica
youtube.com/shorts/VtVxiFuBpU0?si=1j1nSj9CELKeILOH
youtube.com/shorts/3A1YXI2XNFQ?si=mY6g5_4WmqqoUyg9
youtube.com/shorts/sCx1wNIbVh0?si=TP0S_Et3rCNnH2xu
*JOIN THE FIVE PARKS YOGA CREW* - fiveparksyoga.com/support
Connect with Erin on a Deeper Level and Help Support Our Efforts
*THE CASA COLORADO EXPERIENCE* CasaColoradoCR.com
If you’ve dreamed about doing yoga by the same pool you see in Erin’s videos, this is your opportunity.
Casa Colorado is the perfect Tamarindo Vacation Rental Home.
youtu.be/QpW-_2Mjf3c?si=SjJtRugE0HktrNvh
*CURIOUS ABOUT OUR YOGA & TRAVEL GEAR?* amazon.com/shop/influencer-930a3b8f?ref_=cm_sw_r_cp_ud_aipsfshop_PXDQT0V5V0MW5EQX0W72
Visit our Amazon Store to See Erin’s Favorite Yoga & Travel Gear
*ABOUT THIS FREE YOGA CLASS*
Yoga Instructor: Erin Sampson
Location: Arvada, Colorado
*Visit us Online:* FiveParksYoga.com & FiveParksLife.com
*SOCIALS - COME JOIN US!*
instagram.com/fiveparksyoga | instagram.com/fiveparkslife | instagram.com/sweatbandwearingdad
tiktok.com/@fiveparksyoga
facebook.com/FiveParksYoga | facebook.com/groups/FPYFamily | facebook.com/10feettraveling
youtube.com/fiveparksyoga | youtube.com/@10FeetTraveling | youtube.com/@FiveParksLife
*HAVE A CLASS IDEA? SEND ERIN A REQUEST* fiveparksyoga.com/classrequest
Have you ever though, “I wish Erin would teach a yoga class about …”?
Now is your chance, submit a request and help guide future yoga classes!
*PRODUCED BY MATT SAMPSON @ TAMARINDO FILMS*
tamarindofilms.com
Did you like this free yoga class? Help Us Out and click that LIKE Button and if you're really feeling the love, leave us a comment below, we'd 💕 LOVE 💕 to hear from you!
#yoga #yogaforpainrelief #backpainyoga
If your low back feels tight, sensitive, or overworked, this 30 minute yoga class is designed to support you. Join me as I navigate my own low back and psoas injury! Instead of aggressively stretching the spine, we focus on what often truly helps: Lengthening, Stabililizing, Isolating and Strengthening to support us in our yoga practice and to support us in living a pain free life.
*Please consider SUBSCRIBING & LIKING this yoga class. It REALLY MATTERS when you do.*
Low back discomfort is often a sign that the surrounding muscles aren’t doing their share of the work. In this practice, we connect with the structure of the body, our nervous system and our breath. We will build balanced strength, and restore healthy movement ~ so the back doesn’t have to carry everything alone.
This class includes: Constructive rest and breathwork, Gental spinal decompression and Pelvic mobility, Slow bridge work, Gentle twists, Sphinx Pose with neck rolls.
Enjoy lengthening the spine in Child’s pose followed by Downward Facing Dog. Supported lunges bring awareness to pelvic stability. Butterfly pose, Happy Baby and Banana Pose round out deep stretches for the body. Enjoy a supported Savasana to integrate the entire practice.
Spine strengthening postures include cobra and locust variations
The movements are slow, controlled, and accessible. If you experience sharp pain, skip the movement. Mild sensation is okay ~ strain is not.
This is a practice you can return to regularly.
Remember that listening to the body and responding with consistent, supportive movement is often more powerful than intensity.
Roll out your mat and let’s build strength that supports your spine ~ today and long term.
~ Erin
*p.s. - Please Consider SUBSCRIBING & LIKING this yoga class. It REALLY MATTERS when you do.*
*READY TO DIG DEEPER INTO THE FIVE PARKS YOGA WORLD?*
*FIVE PARKS LIFE* - FiveParksLife.com
Join Erin and Matt Behind the Scenes as they Travel the World Filming Yoga for YOU!
youtu.be/qrY8_2oQMHM?si=tu8B5rOWzGmwuHdR
*JOIN ERIN ON A YOGA RETREAT* - fiveparksyoga.com/yoga-retreats
Come visit Erin in Costa Rica and find peace and relaxation as you’ve never known.
youtube.com/watch?v=TS4DU_UUQn4
*ATTEND A 200 HOUR YOGA TEACHER TRAINING* - fiveparksyoga.com/ytt
Ready to take your yoga practice to the next level?
Dive deep with Erin’s YA Certified 200 Hour Training in Costa Rica
youtube.com/shorts/VtVxiFuBpU0?si=1j1nSj9CELKeILOH
youtube.com/shorts/3A1YXI2XNFQ?si=mY6g5_4WmqqoUyg9
youtube.com/shorts/sCx1wNIbVh0?si=TP0S_Et3rCNnH2xu
*JOIN THE FIVE PARKS YOGA CREW* - fiveparksyoga.com/support
Connect with Erin on a Deeper Level and Help Support Our Efforts
*THE CASA COLORADO EXPERIENCE* CasaColoradoCR.com
If you’ve dreamed about doing yoga by the same pool you see in Erin’s videos, this is your opportunity.
Casa Colorado is the perfect Tamarindo Vacation Rental Home.
youtu.be/QpW-_2Mjf3c?si=SjJtRugE0HktrNvh
*CURIOUS ABOUT OUR YOGA & TRAVEL GEAR?* amazon.com/shop/influencer-930a3b8f?ref_=cm_sw_r_cp_ud_aipsfshop_PXDQT0V5V0MW5EQX0W72
Visit our Amazon Store to See Erin’s Favorite Yoga & Travel Gear
*ABOUT THIS FREE YOGA CLASS*
Yoga Instructor: Erin Sampson
Location: Arvada, Colorado
*Visit us Online:* FiveParksYoga.com & FiveParksLife.com
*SOCIALS - COME JOIN US!*
instagram.com/fiveparksyoga | instagram.com/fiveparkslife | instagram.com/sweatbandwearingdad
tiktok.com/@fiveparksyoga
facebook.com/FiveParksYoga | facebook.com/groups/FPYFamily | facebook.com/10feettraveling
youtube.com/fiveparksyoga | youtube.com/@10FeetTraveling | youtube.com/@FiveParksLife
*HAVE A CLASS IDEA? SEND ERIN A REQUEST* fiveparksyoga.com/classrequest
Have you ever though, “I wish Erin would teach a yoga class about …”?
Now is your chance, submit a request and help guide future yoga classes!
*PRODUCED BY MATT SAMPSON @ TAMARINDO FILMS*
tamarindofilms.com
Did you like this free yoga class? Help Us Out and click that LIKE Button and if you're really feeling the love, leave us a comment below, we'd 💕 LOVE 💕 to hear from you!
#yoga #yogaforpainrelief #backpainyoga
