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7-Day Bad Yogi Yoga Challenge, Day 1: Yoga for Lower Back Pain

Hi everyone!

Welcome to Day 1 of the Bad Yogi 7-Day Yoga Challenge! Are you excited?! I’d been wanting to do something to kick-off the year together and get back on the yoga habit, so I thought, what better than a yoga challenge?

I’m really glad you’re joining me 🙂 Today’s class is all about the lower back. I think we’ve ALL tightness in our lower back at one point or another, and for some of us, it’s near constant discomfort. The good news is that I’ve got a sweet little remedy for you. This is a different sequence than we normally do to help break up tightness in the back and sides of the body, but I hope you love it!

Did you like it?! If so, be sure to pass it on and I’ll see you tomorrow!

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48 Comments

  1. Avatar

    Sjan

    January 4, 2016 at 11:22 am

    This is EXACTLY what I need today! Thank you Erin 🙂

  2. Avatar

    leanne

    January 4, 2016 at 12:35 pm

    Thankyou Erin, another great class, looking forward to tomorrow

  3. Avatar

    Laura Elizabeth

    January 4, 2016 at 2:07 pm

    Thanks Erin! That side-stretch really did make me feel muscles I had never realized really needed some love and to be stretched out. I feel longer already!

  4. Avatar

    Rodney

    January 4, 2016 at 2:35 pm

    Love it! Up early and a great way to start the new week!

  5. Avatar

    Janet

    January 4, 2016 at 3:07 pm

    That was great! Thank you! I woke up with a very stiff back this morning and now it feels less tight and I feel like I’m breathing better and more deeply! I can’t wait for the next 6 days!

  6. Avatar

    Ewa

    January 4, 2016 at 3:28 pm

    This was lovely! Thanks Erin!

  7. Avatar

    Janet

    January 4, 2016 at 3:45 pm

    Thanks for sharing your passion for yoga. Can’t wait to begin this after work ?!

  8. Avatar

    Kim

    January 4, 2016 at 3:55 pm

    Yeah!! Thanks so much for this. My lower back has constant issues, which yoga in general helps, but it’s very nice to do this with my lower back in mind. P.S. Happy New Year to you & the Frenchman.

  9. Avatar

    thessa thijs

    January 4, 2016 at 4:09 pm

    So nice. Thank you. Loved to be in youre class again. Xxx

  10. Avatar

    Liz

    January 4, 2016 at 4:19 pm

    Great 1st day challenge, thanks so much!

  11. Avatar

    Nicole

    January 4, 2016 at 4:20 pm

    Great way to start the day week New Year. Thank you namaste ??

  12. Avatar

    Shanni

    January 4, 2016 at 5:10 pm

    This was wonderful first day challenge. I invited my neighbor, who has back issues, to join as well! This gave great ideas for lower back pain, some that I had never heard of. We Enjoy your style of teaching so much! You rock!

  13. Avatar

    emma

    January 4, 2016 at 5:54 pm

    lovely thank you x

  14. Avatar

    Tiff

    January 4, 2016 at 6:16 pm

    Loved it!! Thank you so much!

  15. Avatar

    Emma

    January 4, 2016 at 6:27 pm

    What a treat! Thanks Erin, looking forward to seeing what the rest of the week brings x

  16. Avatar

    Saira

    January 4, 2016 at 7:52 pm

    YAY YOGA CHALLENGE WITH YOU, ERIN MOTZ! I’ve missed this so much. Thank you thank you thank you! 😀

  17. Avatar

    Deborah

    January 4, 2016 at 8:03 pm

    Enjoyed this very much! Thank you ?

  18. Avatar

    Brittni Landis

    January 4, 2016 at 9:36 pm

    Such a great start to the new year. Really loved the side stretch with the feet to one side. That felt awesome!! Thanks!

  19. Avatar

    Renee B.

    January 4, 2016 at 10:02 pm

    Exactly what I needed. It was so nice to get back into yoga with you! Thanks!

    1. Avatar

      Erin Motz

      January 4, 2016 at 10:03 pm

      so great to be back with you all, too! glad you enjoyed it 🙂

  20. Avatar

    Noelia

    January 4, 2016 at 10:57 pm

    Hi Erin I love your classes and so looking foward for this challenge!:)

  21. Avatar

    Laura

    January 4, 2016 at 11:11 pm

    Thanks Erin! This was a perfect way to start my evening after sitting all day at my office job. My back feels much looser and I’m nice and relaxed. Namaste!

    1. Avatar

      Erin Motz

      January 5, 2016 at 9:00 am

      wonderful! so glad it was helpful 🙂

  22. Avatar

    Angie

    January 4, 2016 at 11:53 pm

    Thank you for this challenge!! I was excited all day today to get home from work and do this class. 🙂

  23. Avatar

    Erin

    January 4, 2016 at 11:56 pm

    Thanks Erin! What a great class. Namaste!

  24. Avatar

    Rebecca

    January 5, 2016 at 12:08 am

    That was much appreciated, as I woke up yesterday and today with back pain. Thanks!

  25. Avatar

    Jenn

    January 5, 2016 at 1:25 am

    I absolutely loved this class Erin! Such a great way to start off 2016, back pain free! I love all of your challenges so I’m so happy you’re making another! Namaste!

  26. Avatar

    Melissa

    January 5, 2016 at 4:33 am

    That’s the way to start the new year! ?

  27. Avatar

    Emmie

    January 5, 2016 at 8:38 am

    That was a perfect way to end the day after my weight lifting session! Looking forward to the class today 🙂

    1. Avatar

      Erin Motz

      January 5, 2016 at 9:00 am

      ahh, yes, i bet that felt wonderful!! glad you enjoyed it!

  28. Avatar

    Juanitah Nt

    January 5, 2016 at 10:12 am

    I loved every little bit of it.. I am new to yoga so stiff literally in all places but loved the burn. Nice evening work out.

    1. Avatar

      Erin Motz

      January 5, 2016 at 10:53 am

      that makes my day to hear! really glad you loved it 🙂

  29. Avatar

    Duckie

    January 5, 2016 at 11:43 am

    Yay! Day 1 done! Thanks so much for helping me get back into yoga this year!

  30. Avatar

    Jess

    January 5, 2016 at 3:13 pm

    Loved this class! Just what I needed today. Thank you, looking forward to the rest of the week!

  31. Avatar

    Erica

    January 6, 2016 at 2:53 am

    Thanks Erin! I’ve been waiting for your challenges to return 🙂 I just got the email today about day 2 so I am a day behind but I love it so far!

  32. Avatar

    Annie Phothisanh

    January 6, 2016 at 8:27 am

    That side stretch was everything! Hurt so good! I am a lil sore from doing a pretty intense workout the other day so this felt great! Thank you!!!

  33. Avatar

    Heather

    January 6, 2016 at 2:58 pm

    I loved the class. Thanks, Erin!!

  34. Avatar

    Ilene

    January 6, 2016 at 3:06 pm

    Thank you! This was a great way to start my day.
    Namaste??

  35. Avatar

    kali michelle

    January 9, 2016 at 12:36 am

    This was fabulous! Thank you for putting so much hard work into these videos! I love doing them and I feel healthier and happier when I finish! Thank you again! <3

  36. Pála Margrét

    Pála Margrét

    January 9, 2016 at 2:27 pm

    Loved this! Did day 4, then 2, then 3, then 1 – a good way to do this challenge, haha 😀 Love all your classes Erin, you are a genius! 😀

  37. Avatar

    Zoe

    January 11, 2016 at 11:40 am

    Thank you so much Erin.
    Your approach to yoga (anyone can do it – just try!) is so wonderful to see.
    I don’t go to yoga classes because of how un bendy and flexible I am compared to everyone else so I love your little reassurances that it’s okay if I can’t reach as far as you can.

  38. Avatar

    Amy P.

    January 25, 2016 at 10:31 pm

    Thank you for taking time to focus on the lower back. I just found out I have bulging discs (after 3 years of back pain), and I’m hoping focusing more on yoga versus my previous exercise routine will help me find longer lasting pain relief while keeping me strong. Looking forward to day 2.

  39. Avatar

    Tegan

    January 26, 2016 at 1:11 am

    Completed day 1 of the 7 day challenge today! I am so glad I decided to commit to a steady yoga practice this year for myself, and the timing is perfect since I’ll finish just in time for the new monthly themed yoga calendars!! Thank You sooo much!!

  40. Avatar

    Emily Sawyer

    January 28, 2016 at 11:36 pm

    Hey Erin! Thanks so much for the classes!! I am catching up after being away on holidays. The back pain class was fantastic – just what i needed!
    Hope you had a Happy Birthday! 🙂

  41. Avatar

    Sarah

    February 22, 2016 at 5:45 am

    Hi Erin,
    Thank you for doing what you do. I moved interstate (within Australia) and I have been out of practice for a month! This has been a great way to ease back (I was not intending to make a pun, but it happened anyway) into it. I feel so mellow now after that class, you wouldn’t think I’ve done a full day of work.

  42. Avatar

    Dagmar Ósk Atladóttir

    March 1, 2016 at 12:20 am

    Great class thank you Erin

  43. Avatar

    Sandee

    March 9, 2017 at 4:32 am

    Thanks so much Erin!! This always relaxes me. I need to increase upper body strength seriously… As I have aged I just don’t have that any more. I do some free weights, but how much is too much & even in plank I have trouble holding my pose. Any suggestions for an aging — trying gracefully lady…

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