email page print pageAll Topic Reviews
Self-Compassion in Psychotherapy10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Practicing MindfulnessA Student's Guide to the History And Philosophy of Yoga A.M. EnergyAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAlready FreeAlternative Medicine?AltruismAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaBack in Action: Yoga for a Healthy BackBack To Basics: Fitness with Charlotte OrdBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBethenny's Skinnygirl WorkoutBody By BethennyBorn to Balance - Balance BasicsBreath-Centered YogaBrightening Our Inner SkiesCalm Body Clear MindCalm Focus JoyCardio for Beginners with Petra KolberChakra MeditationsComplementary and Alternative Therapies ResearchContemplative Psychotherapy EssentialsCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCultural Healing and Belief SystemsDance Off the Inches: Cardio Hip Hop PartyDeep ListeningDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Yoga House CallEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExercise for Mood and AnxietyExhale Core Fusion 30 Day SculptFamily YogaFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow YogaFluid Power Vinyasa Flow YogaFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Fit Through GardeningGet Ripped & ChiseledGet Stronger Bones: 3 Workouts For OsteoporosisHandbook of MindfulnessHappy Yoga DVDHealing the Heart and Mind with MindfulnessHealing through ExerciseHealing Through Movement: Pilates Head to ToeHealing, Hype, or Harm?Healthy Sexy Beautiful Kundalini YogaHemalayaa: Bollywood BootyHow to Cook Everything VegetarianHow Would Buddha Act?In Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangIntegrated YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKripalu YogaKundalini Yoga : DVDKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga MeditationKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLetting Go!LifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLunar Flow YogaMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMeditations for BeginnersMindful AmericaMindful ColoringMindfulnessMindfulness for BeginnersMindfulness for CarersMindfulness for TwoMindfulness in Plain EnglishMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiNamaste Yoga: Season 3 Part 1Natural FlexibilityNew Good FoodNew VegetarianNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthPain Free at WorkPeace Is Every BreathPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga: Core PowerPower Yoga: Fat BurnerPower Yoga: Strength and FlexibilityPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodRadiant Heart Yoga DVDReach - Upbeat Toning & Flexibility for a Dancer's BodyRelax Into Yoga for SeniorsResistance Stretching With Dara TorresRestorative Yoga PracticeRestorative Yoga PracticeSara Ivanhoe's Taste DVDSelfless InsightSoupsSparkSpontaneous HappinessStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStress Relief to GoStretchStrong & SculptedStrong Body, Ageless BodySuper Seniors: Box, Balance, & Lift Surf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTeen YogaTeenYogi DVDTen Zen Tummy TonersThe 6 Qualities of ConsciousnessThe Accidental VeganThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Best Things You Can EatThe Booty Barre -Total New BodyThe Complete Book of Raw FoodThe Get Healthy, Go Vegan CookbookThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Kettlebell BoomerThe Light of DiscoveryThe Mandala of BeingThe Meat Lover's Meatless CookbookThe Mindful Way through DepressionThe Perfect ExerciseThe Psychology of LifestyleThe Qi Healing KitThe Road to Calm WorkbookThe Science of YogaThe Sense of SelfThe Spirit of Buddhist MeditationThe Spirit of Tibetan BuddhismThe Ultimate BALLET YOGAThe Ultra MindsetThe Well-Tuned BrainThe Yin Yoga KitTotal Health the Chinese WayTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Cardio Dance FlowTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Visitor 2008Viniyoga Therapy for the Low Back, Sacrum and HipsViniyoga Therapy for the Upper Back, Neck and ShouldersViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWatch Me Do YogaWeight Loss Cardio KickWeight Watchers: Ultimate Belly SeriesYin and Yang YogaYin Yoga DVDYogaYogaYoga - Philosophy for EveryoneYoga : Beginners Flow for EveryoneYoga AnatomyYoga as MedicineYoga Bliss HipsYoga BodyYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Emergency DVD: PregnancyYoga Flow DVDYoga for AnxietyYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for FitnessYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for Your WeekYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga Quick FixesYoga Skills for Therapists:Yoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga, Karma, and RebirthYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYour Body Breakthru - Your Best Body Circuit DVDYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Brain on YogaZen Encounters with Loneliness
This DVD features veteran yoga instructor Barbara Benagh, who has again paired with Body Wisdom Media, this time offering six yoga sequences specific to back care. The Main Menu presents the following options:
- How to Use this DVD
- Interview with the Instructor
- General Back Care (Revitalizing) (40 Min.)
- Neck Care (40 Min.)
- Lumbar Care (20 Min.)
- Sciatica Relief (35 Min.)
- Scoliosis Routine (25 Min.)
- Rest and Restore (25 Min.)
In her general interview, Benagh explains that up to 8 out of 10 Americans will experience back pain at some point in their lives. In addition, each practice includes a short introduction providing more specific information on that routine. For example, Benagh recommends using the General Back Care practice about once per week in addition to the other segments. She also describes the Rest and Restore as THE most importance sequence on the DVD.
Benagh uses a blanket in all the routines; there are a few poses that require a yoga block (a thick, sturdy book can be substituted), and two practices also use a folding chair. I have described each sequence in greater detail below, providing more specific time information as well.
GENERAL BACK CARE (REVITALIZING) (40.5 minutes)
Benagh starts this routine seated for a seated twist and seated side stretch. Coming to standing, she moves through shoulder shrugs, shoulder stretches, and standing forward bend, followed by a low lunge on either side. She then uses the block between the hands for heart opening pose (a shoulder stretch). Staying on the floor, Benagh flows from cat to cobra and then performs several locust variations. Returning to standing in a wide-leg position, she moves through standing twist, forward bend, and bent over twist. Benagh comes back to the floor for a leg stretch with slight crunch, bridge (feet narrow and wide), and reclining twist with arm variations. She concludes with a short savasana (about 2 minutes) using a blanket under the head and shoulders.
NECK CARE (38.5 minutes)
Benagh explains that this practice will focus on passive traction; several of the moves are reminiscent of her Yoga for Stress Relief video. She begins seated with shoulder shrugs, adding in a rib stretch. Coming to lying with a blanket bolster under the neck and shoulders, she moves into a variation of two stretches from her past DVDs, arm across chest twist and arm under the waist. Several more reclined stretches follow, including arms overhead with a block and arms in trident shape. Returning to seated, Benagh performs a side body lift. Next comes stretch of the East practiced with the hands both forward and back. Additional postures include heart opening pose, dolphin to plank, locust variations, and bridge with a block under the sacrum. A slightly longer (3.5 minutes) savasana ends this practice.
LUMBAR CARE (22.5 minutes)
Here Benagh notes that a weak core and tight hips can contribute to low back difficulties, so this practice focuses on these areas. She begins with a variation on reclined leg stretch, floating one leg and reaching with the arm. Next is reclined bound angle, moving the knees in and out. Benagh then performs core strengtheners, including small crunches, half boat, and twisting side crunch. Moving through thunderbolt, table, and bird dog, Benagh comes down to a prone position for locust variations and sphinx pose. She concludes with a 4-minute savasana, resting the calves on a chair.
SCIATICA RELIEF (33.5 minutes)
Benagh states that this practice is designed to increase flexibility in the hips and external rotators. She starts in constructive rest, performing sacral rocks with foot raises and sacral stabilization. Next is reclined half lotus, an isometric knee press, and sacral rocks with a slight crunch. This is followed by reclined leg stretch, wide leg bridge, and active child pose using a block. Seated on a blanket, Benagh performs firelog pose, half-cow, and half Lord of the fishes variation. She finishes with a 5-minute relaxation.
SCOLIOSIS ROUTINE (23 minutes)
This practice begins lying face-down, resting the hips on a blanket bolster. Benagh then performs a side stretch on one side only in an attempt to stretch the shorter side. Next, constructive rest with a shoulder stretch and then reclined twist, again on the short side only, then constructive rest with arms overhead. The practice concludes with heart opening pose, three repetitions of bridge pose, and about 3.5 minutes relaxation, using weights on the tighter shoulder and opposite hip.
REST AND RESTORE (26.5 minutes)
For this more restorative routine, Benagh begins lying in constructive rest for wave breathing. She again practices arm across chest, this time adding in a twist. This is followed by a reclined twist and modified bridge pose. The remaining restorative postures including lying using a bolster and block, legs up the wall (using a block and a chair), and savasana with a blanket under the thighs and a block under the head.
The gentle sequences on this DVD are appropriate both for those who are actively in pain and for those who wish to maintain optimal back health. Prior yoga experience would be helpful, but it is not a necessity, as Benagh provides thorough, detailed instruction and offers modification suggestions thoroughout.
© 2013 Beth Cholette
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.