Yoga for Neck and Back Care
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Yoga for Neck and Back Care

Join this 5-week, online workshop where you'll experience in-depth training in yoga for back and neck care.
3.9 (11 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
306 students enrolled
Created by Lucas Rockwood
Last updated 12/2012
Current price: $10 Original price: $20 Discount: 50% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 6.5 hours on-demand video
  • 3 hours on-demand audio
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Learn Practical, Simple Yoga Skilles to Heal Your Back
View Curriculum
  • This course is for all levels!
Dear Yoga Student,

If you suffer from back or neck pain, or if you constantly struggle with painful backbends in yoga class, then I’d like to tell you about a very unique way you to use targeted yoga practices therapeutically at home to heal your spine.

Here’s what’s going on…

As a yoga teacher, one of the top reasons people come to class is to heal their injured back or neck. Truth be told, almost all yoga practices are in some way connected to the spine, so it makes sense that yoga has become so popular for back and neck care.

Sometimes people have slipped disk or been in an accident, but even more often, people have been working sedentary jobs for years and their spine is weak, stiff, and downright frustrating.

Telltale Signs That You’ve Got a Back Problem (or will soon enough):

  • It’s painful (or impossible) to bend forward
  • Bend bends are painful (or impossible) even in the most-gentle of yoga poses
  • You suffer from radiating pain up your back or down into your bum or legs
  • Your shoulders are hunched forward
  • Your spine feels locked-up in the lumber (lower back), thoracic (middle back) or cervical spine (neck area)
Here’s My Story…

In 2007, I severely injured my lower back. Maybe it was stress; maybe it was repetitive motion exercises; maybe I lacked core strength needed to support my spine and was suffering from muscle imbalances.

Whatever the causes, it got worse and worse until one day I literally couldn’t get out of bed. Up until then, I’d never missed a day of yoga teaching, but there was no way I could go to work. I was unable to get up form bed or turn my head side to side.

More than just painful, it was also humiliating. I had to take a quadruple dose of painkillers just to waddle around the house—and I’m a yoga teacher!

I visited a medical doctor and 2 specialized body workers to get some help. The doctor said I’d be better in 5 days which proved to be absolutely NOT true. Both bodyworkers were helpful and did soothing deep tissue work, but ultimately, it didn’t heal my back.

Here’s What I’ve Learned…

When it comes to healing strong, I’ve learned, it’s really up to you to find good help, but to take responsibility for the healing process because nobody can do it for you.

Healing strong is NOT just about relieving the pain. That’s important too of course, but healing strong means you regain all your lost mobility so you can be just as active as before—if not more so.

Let me be clear: if your goal is to simply make the pain go away, that can be done easily with pills and injections.

But since you’re here today, reading this letter, I’m going to assume that you want you’re looking to be as good as new—am I right? If so, you’ll have to take matters into your own hands.

Some good news…
I DID heal my back very successfully using modified yoga poses, deep stretches, and strength practices. The strength practices were vital and often overlooked. And this is why I’m writing to you today.

My friend and colleague, Kimberly Johnson and I are leading a small group through our first-ever online Yoga for Back & Neck Care Workshop.

Join this Exclusive Workshop…

This virtual course is designed for students of all levels, beginners all the way up to the teacher level, and the program is all about helping you understand your unique body and practice yoga in a way that heals you—not hurts you.

Here’s what you’ll learn:

  • How to identify muscle imbalances in the body (one of the leading causes of spinal injuries)
  • How to safely correct imbalances
  • How to improve strength and flexibility
  • How to understand your unique body, posture, and tendencies
  • How a simple 15-minute daily practice can completely change your posture and the health of your spine
  • Nutrition and lifestyle tricks for relieving inflammation, optimizing your flexibility, and reducing recovery time
  • Simple self-treatment solutions for a sore body

Kimberly is part of the training staff at my Yoga Teacher Training courses; and normally, she only teaches live, in-person events either in Brazil or Thailand…

… but she and I have been working on this program for nearly 5 months, and we’ve got a format and a structure that works awesome online, in many ways, it’s superior to a live class—and it’s so much more convenient and affordable.

You’re going to love it. Here’s how it works…

Yoga for Back & Neck Care Workshop Overview

CORE LESSONS – Each week, we start with a Core Lesson where we’ll all get together on a live webinar. You can join via your computer or telephone—or even just listen online to the streaming audio. We have so many options, you’ll find it very easy and convenient to join in—and of course, it’s always recorded so you can go back and watch again at your convenience.

In the Core Lesson, we keep it very practice and very fun.

The first part of the class is called “Body Discovery” where Kimberly will teach us how our spine works, why our core muscles are so important, how to correct our postures, and simple tricks for driving and typing that can save you a world of pain later on.

You’ll listen and learn—but you’ll also see diagrams, photos, and videos so everything is very easy to digest. It’s like being in a classroom, but better because all the materials are organized for you to keep forever including class notes, video and audio archives.

Each Core Lesson has a theme, and that theme plays right into the second part of the class, The Yoga Practice.

THE YOGA PRACTICE (video, audio, pose charts) – There are 5 Core Lessons and 5 Yoga Practice Series, each just 15 minutes long. So during week 1, you’ll learn and practice yoga series 1. During week 2, you’ll learn and practice week 2’s series throughout the week.

By the end of the course, you’ll have mastered 5 powerfully simple yoga series and you can then start alternating and using as needed. Some people just love the core strength class and they just do that one. Other students are really blocked in their hips, so they put all their focus there.

And then some people, like me, get hooked on the simplicity of simply alternating Yoga Practice Series each day, so Mon-Friday, each day, you take 15 minutes for a wonderful, balancing yoga practice you can do at home.

And what are the results? Yoga for Back & Neck Care will help you:

  • Relieve back & neck pain
  • Increase your mobility & range of motion
  • Become stronger
  • Become more flexible
  • Achieve greater balance
  • Stabilize your joints
Frequently Asked Questions…
Is this for beginners?

This is an all-levels course which means we have brand new beginners all the way to yoga teachers.

If I’m a beginner, where can I ask questions?

You are welcome to ask questions at ANY of the class times, but just so you know, there is a special forum thread just for beginners. Kimberly and I personally answer questions there, so you’ll get all the help you need.

The same goes for teachers. We’re keeping the course very small, so you’ll have time to ask us teaching questions live during class or else in the teacher’s area in the forum.

Is this course about extreme flexibility?

No, this course is about healing your body through yoga, finding strength and balance.

What if I’m not tech savvy?

Being tech savvy is really overrated in my opinion, so we’ve created the program so that anyone can easily access all the materials from any computer. It’s fast and easy, and our support team can help with any questions. Basically, if you can send an email and you can use a phone, you’ll have no problems at all.

If I have questions for Lucas or Kimberly, will they really answer them?/strong>

Yes, 100% for sure. We kept the course small for just this reason. The only caveat is that we are not medical doctors and cannot give medical or treatment advice.

Why is there such limited space in the course?

Kimberly and I are both used to working with very small in-person groups. Through this new virtual course format, we can work with more students, for sure, but there’s no way we can accept everyone.

Currently, we have over 1600 people on the waiting list and we can’t even accept 10% of those students.

Here’s What You’ll Experience…

Weekly Core Lesson that include Body Discovery and Yoga Practice modules. You can join us live via webinar, webcast or telephone… or you can simply wait and access the archives in video or mp3 format.

Each week, you’ll also get a NEW Yoga Practice Series on video and audio so you can practice at home.

Along with each Yoga Practice Series, you’ll also get a Yoga Pose Chart to go with each series. You can print this out and use it as quick reference while you practice.

In between the Core Lessons, we’re going to have 2 “Ask Kimberly” call-in days where Kimberly will talk with you and help you with any specific challenges you might be having. As with everything, complete recordings of these calls will be made available to you forever.

Next, you get 24/7 access to the Yoga for Back & Neck Care forum. There is a section for beginners, one for teachers, one about posture and so much more. This forum is where you can get answers from your teachers, but also from other students which can be extremely helpful.

This program is 100% digital so you’ll have immediate and on-going access to all the course training for as long as you want. There is nothing to ship in the mail and everything is compatible for both PC and Mac and mobile device ready.

PLUS… Get 2 *Limited Time* Bonuses

PHOTO ANALYSIS -I’m very happy to announce we have a limited number of early bird bonuses. The bonus is a “Photo Analyses” available for the first 100 people who join the course. Here’s how it works:

  • You take 3 pictures of yourself form the side
  • You send us the photos (we’ll give you instructions) and you’ll get a posture analysis emailed to you personally.

Just this alone will teach you so much about your body that this one bonus is more than worth your cost of attending the course.

TWO EXPERT AUDIO SEMINARS – As a final bonus, I’m going to give you instant access to 2 of my best audio lectures on the spine. The first is called, “Secrets of the Psoas.” The 2nd is called “Ouch My Back Hurts.” Both are excellent and you’ll get access to those as soon as you login to the members area.

Who is This Course For?

The Yoga for Back & Neck Care Workshop is a 5-week program that will help you understand your unique body, practice yoga efficiently and effectively—and see huge results in the health of your spine.

It’s designed for:

  • People who struggle with back & neck pain
  • “Desk job” workers who feel stiff and want solutions
  • Yoga students who have painful, restricted back bends
  • Yoga teachers who want to add to their toolkit and better serve their students
  • Real people like you who looking to live happier, pain-free lives
  • YES! Beginners welcome
Don’t Worry… It’s Not a Big Time Commitment

No big time commitment needed! The yoga workshop itself is fun and fast-paced. And remember, all the materials are archived, so even if you’re busy one week, you can always go back to the previous lesson at you convenience.

And here’s the best part: we’ll learn a ton of great tools in our 5 weeks together, but to maintain your practice, all you need is a teeny tiny commitment of 15 minutes per day. Just 15 minutes per day!

Who is the target audience?
  • This course is for anyone with back or neck pain.
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Curriculum For This Course
14 Lectures
My First Section
1 Lecture 15:08

Cat-Cow Pose – this is a very gentle, very powerful pose that you can do anytime you want to rejuvenate your spine. Quick tips:

  • Knees under hips
  • Wrists under shoulders
  • Inhale, arch your back, drop belly, look up
  • Exhale, curl like a cat, look to your naval, drop your head
  • Do your best to connect breath and movement

Child’s Pose – one of the best poses for you back, child’s pose is always a favorite. This is a great posture to do upon waking or just before bed. Quick tips:

  • Spread your knees wide apart
  • Touch your big toes together behind you
  • Sit down on your heals (or as close as you can)
  • Stretch your arms forward
  • Drop you head completely
  • Take deep, full breaths

Pointer Pose – some of the simplest looking movements are some of the most challenging, and this is certainly true for pointer pose. Quick tips:

  • Knees under hips
  • Wrists under shoulders
  • Spread your fingers wide, press down into the palms
  • Engage your core to keep your back from over-swooping
  • Stretch your leg straight back
  • Stretch the arm on the opposite side straight forward
  • Press down into the foot, shin, knees, and hands for balance

Dynamic Forward Bend – this is one of the most common stretches ever, and yet most people do it in a way that cranks on their lower back. Bending your knees and synchronizing with your breath makes this pose safe and powerful. Quick tips:

  • Bending your knees keeps your back safe
  • With any dynamic (moving) pose, always stay in control by moving with the breath and moving slowly
  • Avoid the tendency to bounce, rather think of it as a “flow”

Downdog – this posture is both loved and hated by most, but it’s well-worth learning to do well. Quick tips:

  • Feet as wide as your hips
  • Hands just a little wider than shoulders
  • Fingers spread wide and pointing forward

Down Frog – here’s a back-friendly variation on the classic downward facing god. This allows you to stretch deep into your shoulders and lower back while keep it safe and supported. Quick tips:

  • Bend your knees outward
  • Stick your bum high into the air
  • Relax your head completely
Preview 15:08
My Second Section
1 Lecture 14:30

Knee-to-Chest Pose – sometimes referred to as “wind-relieving pose,” this posture is great for loosening put the hips, and stimulating healthy digestion and bowels. Quick tips:

  • Allow your lower back to imprint on the floor
  • Get a nice tight grip with your hands
  • Give a strong and steady pull on the knee toward your armpit
  • Allow your face, neck and shoulders to relax
  • On the exhales, pull a little deeper

Hamstring Stretch – this simple looking pose is an extremely safe way to isolate and target your hamstring muscles for greater range of motion. Quick tips:

  • Relax your back
  • Use a belt, strap or towel (unless you are very flexible)
  • With both legs straight, bring your leg into the air moving toward 90 degrees
  • No need to try to yank the leg too far, just go as far as you can and stay there
  • Straighten your arms when you hold the strap so it take less energy and you can relax longer

Cannon Ball Apanasana – you’ll quickly love this pose for the deep stretch and release it gives your lower back and hips. Quick tips:

  • Allow your lower back to imprint on the floor
  • Bring your knees together and take hold with your hands
  • With your head and neck relaxed, pull your knees toward your chest
  • Try to keep your face, neck , and shoulders relaxed

Fig 4 – Thread the Needle – students with lower back problems always swear by this posture. Quick tips:

  • Setup is the same as cannon balls, but you put the left foot on top of the right knee, thread your hands through and grab the back of the leg or the chin with your hands
  • Gently pull the knee toward your chest
  • Be mindful of the knee of the crossed leg, and flex your foot strongly if you feel any twinge or irritation in that knee
  • Avoid joint pain, if it hurts, back off
  • On your exhales, allow your body to sink deeper into the stretch
  • Take 20 breaths on each side

Scissors Pose – this variation of the hamstring stretch practiced before is a completely different pose. It can feel awkward at first, but stick with it. Quick tips:

  • Use a belt or strap to hold onto the foot
  • Hold your foot with the corresponding opposite hand using a
    belt or strap
  • Keep your arms straight, not bent (won’t get so tired)
  • Cross the leg over your body just as far as you’re able to (most people will not reach their foot to the floor, that’s fine)
  • Extend your other arm out to the side for balance and stability
  • Take 20 breaths and repeat on the other side

Inner-Thigh Openers – this is a dynamic pose that is extremely healing for your lower back while strengthening and stabilizing your core. Quick tips:

  • Watch the video to “see” the breath and movement together
  • Take it slowly at first, watching and practicing
  • Keep your lower back firmly planted on the floor

Inner Thigh – Legs Straight – this passive pose helps open up and release the inner thighs and hips. Quick tips:

  • Don’t force or rush your posture
  • Allow gravity to open you gently
  • Keep your lower back on the ground for safety and stability
  • You can practice this against a wall if you feel more stable

Happy Baby – this silly-looking pose is actually very powerful and can be done anytime you need to release your hips and lower back. Quick tips:

  • Use a strap or belt to hold the outsides of your feet (or use your hands if you are very flexible)
  • Gently pull the knees down toward your armpits
  • Your knees go out/away from the body, not into your chest
  • Allow your head and neck to relax as you apply a nice, strong pull toward the ground
Yoga Series 2
My Third Section
1 Lecture 16:04

Kneel on Pillow – this is a very comfortable sitting position for many people that allows your spine to be comfortably long. Quick tips:

  • Use as many pillows needed so as to NOT feel knee pains
  • Books or blocks or even a small stool can work as well

Up/Down Neck – great for the office, this simple, dynamic pose will help you relieve built-up neck tension very quickly. Quick tips:

  • Never force the movement
  • Coordinate your movements with the breath (watch the video)
  • As you practice, you’ll naturally feel more “space” in your chest, shoulders, and neck
  • Always remain cognizant of your knees, you don’t want to feel pain

Neck Lean – another great stretch to do at your workstation, this will make you feel so great. Quick tips:

  • Simple does not mean easy
  • Be careful if you have neck issues
  • Follow your breath
  • Move slowly and consciously (not swinging the arms or head)

Forearm Stretch – after working on a computer for hours, this will be both extremely challenging and pleasurable. Quick tips:

  • Be gentle on your wrist joints
  • Apply pressure gently and slowly
  • If you feel any pings or twinges of pain, back off

Clasp Hands Behind the Back – if you’ve been sitting for hours working or reading, do this quick pose to counteract the hunch that occurs and to open your chest. Quick tips:

  • Interlace your fingers firmly and work toward flattening the palms together
  • Allow your chest to open and release
  • Soften through the front of the body

Hand Openers – computer junkies, this one is your salvation! Quick tips:

  • Always be gentle on your wrists and fingers
  • Move slowly and go deeper with caution

Lunge – the tops of your legs get shortened and tight after sitting all day long in chairs. This simple lunge feels amazing after work (or even during work!). Quick tips:

  • Your ankle should be under, or in front of, your knee (safer for the joint)
  • Use your bodyweight to gently lean into it and get a nice, big stretch

Locust – this strength pose is quite challenging and tones the core and back muscles along with the legs. Quick tips:

  • Imagine your body lengthening long, more than bending or reaching
  • Don’t crank your neck, use gentle, slow movements, gazing slightly forward and up
  • Keep your arms and legs straight, reaching back away from you

Cobra – this classic backbend is very safe and taps into your middle and upper back, areas often neglected in back bending practices. Quick tips:

  • Imagine your heart getting pulled forward toward the wall in front of you
  • Allow your hips to be heavy down into the ground

Gently lift your head gazing forward or slightly up

Yoga Series 3
My Fourth Section
1 Lecture 16:01

Hand on Ribs Breathing – this practice is meant to increase the awareness and coordination of your breath and your trunk muscles. This practice sets the stage for the rest of the poses, so don’t skip over it. Quick tips:

  • As you breathe in, feel your ribs expanding
  • As you breathe out, feel your ribs falling

90-90 Block – this simple pose that teaches you to engage your pelvic floor. It’s very easy for anyone to feel deep done into your core using something between your knees. Quick tips:

  • The “squeeze” happens on the exhale
  • Move slowly, with control
  • Close your eyes and feel it deep inside

One Leg Lift – we’re building on the same core coordination and strength movements, taking it slow and again, focusing on “feeling” the entire core becoming strong. Quick tips:

  • Lift your knee slowly (no flopping)
  • It’s all about the exhales

Head-to-Knees – don’t think of this as a classic “situp” or “crunch,” instead focus on the core squeeze needed to lift and tuck. Quick tips:

  • Be gentle with your neck, don’t crank or strain
  • This only works with the breath, follow the pattern

Rocking Butterfly – this is a great pose for opening your heart and hips, while using your core muscles. Quick tips:

  • Inhale check expands, knees drop
  • Exhale, curl and move your forehead toward your knees (don’t have to touch)
  • Squeeze your legs together and feel full core engagement

Boat Variations – this classic yoga and Pilates pose is excellent for strengthening your core. Quick tips:

  • Do NOT strain your lower back
  • If you feel low back strain/pain, put your foot against a wall for support
  • Move slowly with control and “hug the mid-line”

Closing Sequence – many people don’t realize that it takes significant core strength to hold a plank position (high pushup position) and just breathe. Quick tips:

  • Take it step by step
  • Don’t sink into you low back instead tuck your tailbone
Yoga Series 4
My Fifth Section
1 Lecture 15:42

Warrior II – this pose is commonly taught, but rarely experienced fully. Take time to learn it properly. Quick tips:

  • Bend your knee deeply so you knees is above your ankle
  • Your thigh should be parallel to the ground, at a 90 degree angle

Wide Leg Forward Bend – the challenge here is to really engage your legs and push your hips into the air. Quick tips:

  • Imagine your feet trying to pull your mat apart
  • Allow your upper body to fold on its own

Wide Leg Squat– this is a funny-looking position, but you’ll feel it right away in your hips and lower back. Quick tips:

  • Stick your butt way up
  • Bend your knees and root down into your feet

Rocking Lunge – this is a powerful pose for strengthening and stabilizing the spine. Quick tips:

  • Engage your back leg very strongly, kicking back into the heal
  • Move slowly with the breath, with control

Mighty Pose – this simple looking pose become quite challenging very quickly. Quick tips:

  • Feel all 4 corners of your feet grounding down into the floor
  • Extend up with your heart and your finger tips
  • Use your core as well as your legs for support

Sun Salutation – if this were the only thing you learned in yoga, this would cover about 80% of the practice. It’s that powerful. Quick tips:

  • Use your breath as your guide
  • Inhales are opening, expansive
  • Exhales are relaxing and flexibility
Yoga Series 5
Core Classes
5 Lectures 05:22:04

When it comes to your spine, it’s such a complicated and intricate combination of bones, connective tissues, disks, and joints, that the causes of your back pain can be as varied as the types and locations of the pain. That’s the bad news.

The good news is that it forces you to take an introspective, holistic approach to healing which is always the best path to take. The way you carry your head and neck influences your lumbar spine, and the nerve tingling sensations you might be feeling in your right leg could be the result of an overly mobile left pelvis.

In this way, we investigate our bodies curiously looking for solutions. As you search for the causes of your challenges, think like an investigator, not like prescriptive doctor.

In this lesson, you’ll learn:

  • What is causing your pain?
  • What is your spine? (from an anatomical perspective)
  • Stacking “the blocks” of your body for a functional spinal alignment
  • Spinal disks 101
  • Basics of movement
  • Module 1 yoga series
Find the Cause Find the Solution

It’s easy to fall into the trap of saying, “I have a bad back,” or “My back is no good.” These statements are very generic and often inaccurate. In many cases, your spine is just fine but the muscles and supporting connective tissues are tight and shortened—or weak and overly flexible.

In understanding your body, it’s important to move away from generalizations and move toward specific understanding of what’s really going on. Ask intelligent questions, and you’ll start to get intelligent answers.

In this lesson, you’ll learn:

  • How to find “functional” movement
  • Understanding “the line”
  • The truth about sciatica and so-called periformis syndrome
  • Supine poses (reclining poses) for back care
Pain-Free Posture & Movement

We tend to compartmentalize our movements, meaning we only bring our hands above our heads during exercise or yoga; and during the workday, we limit or range of motion to simple seated positions at a desk.

In order to move toward balance and find a functional spinal line, it’s important to do counter poses to your typical workstation postures. It’s also important to give your workstation a facelift making it more ergonomically correct.

In this lesson, you’ll learn:

  • How to sit in a chair
  • How to “fix” a bad workstation
  • Simple counter poses to your workstation posture
  • The biggest “aaah” series for office work relief
Pain-Free Workstation

Most people think of “6-pack abs” when they think about their core, but core strength is really much more complex, interesting, and challenging at the same time.

In this lesson, you’ll learn:

  • How to identify all your core muscles
  • How to use your breath to go deeper
  • Why low and aware is often more effective then fast and reckless
Find Your Core Strength!

Ironically, the people who tend to have the most “functional lines” are those that walk often and sit on the floor, two activities that are innate and required of people living non-sedentary lives. When we stop walking and stop sitting on flat surfaces, our posture tends to suffer—but you can correct it!

In this lesson, you’ll learn:

  • About the 3 arches of your feet
  • How to address bow legs or knock kneed posture
  • Simple approaches to finding a functional gate, a functional walk & stride
Moving & Exercising Pain Free!
Ask Kimberly
2 Lectures 01:07:54

Recording of Live Q&A with Kimberly Johnson & Lucas Rockwood

Session 1

Recording of Live Q&A with Kimberly Johnson & Lucas Rockwood
Session 2
2 Lectures 01:46:50
Secrets of Psoas

Recognized as one of the leading back pain relief experts in the United States, Jesse Cannone has been helping people eliminate their pain and regain control of their lives for more than a decade.

His articles and advice now appear on thousands of web sites each month. Jesse has been featured in dozens of magazines and newspapers, including Entrepreneur, Woman’s World, Men’s Fitness, Balance, Natural Bodybuilding, and The Washington Examiner, and has appeared as a guest on a variety of radio and television programs across the country.

Ouch My Back Hurts
About the Instructor
Lucas Rockwood
3.9 Average rating
11 Reviews
306 Students
1 Course
Yoga Teacher - Yoga Trainer

Lucas Rockwood is a yoga teacher, teacher training, raw vegan chef, weight loss expert, and serial entrepreneur. He's the founder of YOGABODY Naturals LLC, Absolute Ventures Yoga Teacher Training School, and the co-owner of The Gabriel Method. Lucas is passionate about helping people transform their lives using natural foods, yoga, and lifestyle.